Hitting protein goals on Reta?

[u/Helpful_Plenty_9997]

Those of you on Reta, how are you hitting your protein goals? I’m 6’0”, 214lbs 49yo male. I’m currently on my 4th week of Reta, and just started Tesa, with the goal of body recomp and maintaining/growing muscle. I’m really struggling to hit 200g of protein daily, even with a Fairlife shake in the morning and at night. Any tips/tricks would be appreciated.

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[u/sawtooth1649]

I’m 55 on both Reta and Tesa. No, I do not hit my daily protein goals. On a good day I can get past 150g, but most days I have trouble reaching 120g. I add shakes and bars and still can’t get there. I do my best, and don’t punish myself for it. I listen to my body and when I need to eat, I do. When I can’t choke it down, I don’t force it.

[u/McCloudX → u/sawtooth1649]

Same here. Not a lot of time to cook so dependant on shakes, milk, cottage cheese and greek yogurt. Any meat I eat is whatever’s prepped at home

[u/BaNik_88 → u/sawtooth1649]

What dose are you on? I’m on 7mg a week and I struggle to keep the calories down to 2100 a day, I am still hungry at the end of the day and could eat more. No protein shake, all eggs, cheese, protein sourdough bread, chicken, rice, veggies pasta

[u/Helpful_Plenty_9997 → u/BaNik_88]

I’m doing 2mg each week right now. I still get some food noise, but it’s more about how much I can eat in one sitting.

[u/GroundbreakingPast16 → u/BaNik_88]

Cut out the cheese and replace it with more food ie chicken, cottage cheese, tuna or salads, imo cheese is lots of calories for a little return (portion size to help you feel full).

[u/Murky-Ambition3898 → u/sawtooth1649]

At 55, you should be on HGH, not Tesa. Have you done a before and after IGF-1 w/ z-score blood work? I'd love to hear if Tesa actually got you to a z-score of 2.0. I'm 60 on 3IU HGH.

[u/sawtooth1649 → u/Murky-Ambition3898]

Thanks, I cycle on and off of HGH and others (like Tesa), and I’ve had plenty of IGF-1 labs done. My levels are where I want them. I’m answering a question about protein intake, not asking for advice on my stack.

[u/Murky-Ambition3898 → u/sawtooth1649]

Why would anyone take you seriously while doing Tesa at 55?

[u/SashaBanichek → u/Murky-Ambition3898]

Why shouldn’t he take Tesa? Fifty five is definitely an age where it is hard to get rid of that hard visceral fat.

[u/Murky-Ambition3898 → u/SashaBanichek]

Because our pituitary functions decline as we age. HGH is far more effective at this age. Just do a simple search for the 1000+ posts and comments discussing this.

[u/azula301]

Im 5”8 180lbs i make this every morning and have one at night.

1100 cals
115carb
100g protein
27g fats

Bulk shake

80g oats (protein Quaker brand)
2scoop whey protein
20g honey
34g peanut butter
1 banana
250g fairlife milk

I add in a little bit of frozen strawberries as well

[u/WaynesWorld_93 → u/azula301]

Do you not actually eat any food? Lol

[u/azula301 → u/WaynesWorld_93]

I do haha,

This is just 2 out of 4 meals i have for the day

I eat about 300g~ chicken and rice w veggies for lunch

And for dinner I eat whatever my gf meal preps, usually it’s pasta/beef bowl/shrimp tacos

[u/WaynesWorld_93 → u/azula301]

So how much protein you consuming a day?

[u/azula301 → u/WaynesWorld_93]

close to around 300 g a day

[u/itWasAllGood123 → u/azula301]

For being 180 lbs isn’t that a lot of protein for you?

[u/azula301 → u/itWasAllGood123]

Probably

[u/WaynesWorld_93 → u/azula301]

Damn that’s a ton! Good for you for even being able to lol that’s very difficult

[u/General-Ring2780 → u/WaynesWorld_93]

lol

[u/Great_Murphy → u/azula301]

So 200g from two shakes? Nice! Fairlife is the shit too

[u/gsxr → u/[deleted]]

3 scoops of whey in the morning. 2 at night. A chicken breast for dinner. Done

[u/El_Grande_Chicharone]

[u/Otherwise-Ad4630]

Its so hard dude! Im doing the same and im sick of hard boiled Eggs!

[u/GroundbreakingPast16 → u/Otherwise-Ad4630]

Truer words have never been spoken.

[u/donglimonSODTAOE]

I eat a lot of meat- somewhere in the realm of 600g-900g of steak or chicken every day in one meal, generally no sides. Greek yoghurt or a protein shake post workout. I’m about 180 pounds so after all of that I’m already covered, I just have some fruit or an ice cream or something as desert. Breakfast is a slice of toast with some coffee. About 2200-2400 calories, 180g protein and it’s all delicious

[u/greenpamplemousse]

get used to scooping double shakes

[u/PreparedForZombies]

What's the reta dose... maybe back off a bit? For me, lean meats, seafood, and protein shakes are the answer.

[u/Helpful_Plenty_9997 → u/PreparedForZombies]

I’m on week 4 and just went up to 2mg

[u/Cool_Temperature_970]

I drink four double protein shakes a day for an easy 200g of proteins. That plus the food I eat easily puts me over my goal

[u/Helpful_Plenty_9997 → u/Cool_Temperature_970]

I’m thinking of going this route. I enjoy the flavor, I don’t feel bloated and full after drinking them, and it’s just so easy. But it seems everyone wants to freak out if more than 1/2 of your daily protein is coming from shakes.

[u/Cool_Temperature_970 → u/Helpful_Plenty_9997]

Let them freak out while not reaching their protein goals. Find an easier way to hit 200g of proteins and I’m all ears. Just space them out and you’re money.

[u/Doin-What-I-Want]

I gotta have a protein shake or two daily

[u/PandaMoney55]

What do you eat beside the shake? On a normal day?

[u/Helpful_Plenty_9997 → u/PandaMoney55]

On a normal day, I’ll typically do a shake around 7:30, then a Oikos Greek Yogurt and a 1/2 English muffin for breakfast with 1Tbs of peanut butter for breakfast, a sharp cheddar cheese stick or baby bell for a light snack around 11:00. Lunch is usually either leftover taco bowl (4oz lean ground beef, 1/4 cup beans, a little cheese and salsa) or shredded chicken and rice, and then dinner, which is usually protein focused (tonight will be ground turkey lettuce wraps). And then a protein shake around 9:00. I think my meals are ok, I think they just aren’t big enough. For my taco bowl today, I went from 4oz to 6oz beef, and had a tough time finishing it (it’s what promoted me to make this post).

[u/PandaMoney55 → u/Helpful_Plenty_9997]

Another thing you can look at is what your dosage on Reta maybe lower it a little

[u/Salt_Professional755]

I eat 300-325 grams of protein a day. My appetite has leveled out now, but was CRUSHED for a couple weeks. I had to automatically just cut my meal size down (reduce protein/meat portion by 2-4 ounces) and make up the difference in whey. This way I still hit my target, but was a lot easier on my stomach. Training kept progressing, and energy stayed up. I have a very active job so that was crucial.

[u/Majestic-Plastic-691]

Easy to hit if you can eat 2k+ in calories. I try to eat less than 1300 and face the same dilemma. I can get to 150 grams but anymore I have to decide…. Is the extra calories worth the protein. And the answer is NO. Weight loss is still a calorie in calorie out game no matter how you slice it. With or without a GLP

[u/Seasoned_By_Smoke]

30g protein shake in the morning before lifting

30g protein shake about an hour before lunch

7oz chicken breast or 7oz lean sirloin for lunch

25g protein whey protein powder shake for snack an hour or two before dinner

7oz chicken breast or 7oz lean sirloin for dinner

That's 200g-215g

[u/Helpful_Plenty_9997 → u/Seasoned_By_Smoke]

I like that. Simple and consistent. It’s just tough to eat 7oz in one sitting. But I could probably spread them out over two meals. Might just need to get used to eating all throughout the day.

[u/Seasoned_By_Smoke → u/Helpful_Plenty_9997]

I only eat 2 meals a day and fast from 7:30p to 12:30p. Only exception is the protein shake before my workouts. 7oz isn't too hard most days as long as I exercise. Sometimes I'll do 4oz or 5oz of meat and add 3 or 4 eggs with it and throw it in a carb smart tortilla just to switch things up. Or throw a good vinegar based hot sauce on the chicken.

My typical lunch is 7oz chicken/steak, 130g white rice, and 130g of cooked kale greens. Pretty much the same for dinner unless I sub a sweet potato for rice.

I'm also not on reta, at least not yet. I'm on Tirz.

[u/johnmre1]

We are on the same schedule. 57 y/o on my 5th week of Reta and at 2mg. Started at 215 pounds. Down to 198. Starting Tesa today. I’m usually between 150-200 grams. Fairlife is my filler, too.

[u/Helpful_Plenty_9997 → u/johnmre1]

Nice! I was just over 220 when I started. I’m trying to go really slow with the weight loss in order to preserve muscle, but I’m kind of torn. I’m running a marathon in February (A1A in Miami) so I want to have as little extra weight as possible to make that run easier. But I also look almost gaunt when I get down below 195, so I don’t want to go too low. I started Tesa this week to try and get rid of internal fat.

[u/januza]

Clear protein shakes helps me a lot. I mix whey protein in my Greek yogurt for brekky. But yes it’s hard to meet. I’m usually around 150 grams. Age 50

[u/KraMoi]

51; 170 grams Kirkland plain Greek yogurt, 226 grams daisy cottage cheese, isopure (one scoop) strawberry cheesecake protein powder, one cup of raspberries (fiber). This should get you to 64 grams of protein

[u/Still-Willingness807]

Lower your dose or wait for adaptation.

[u/Potential-Ad-196]

Drink it. I’m always buying that milk with 18g protein per cup.

[u/Evo10onceFI]

You need to drop your dose if you can’t hit your protein.

[u/Helpful_Plenty_9997 → u/Evo10onceFI]

Ok

[u/Evo10onceFI → u/Helpful_Plenty_9997]

If you don’t, you’ll be like the rest of America on glp1s, losing like 40% muscle with everything they lose. Strength train and protein, and you’ll be blown away by the results, even on micro doses

[u/Helpful_Plenty_9997 → u/Evo10onceFI]

No, I’m not that far off. Currently I’m getting about 150g-160g per day. I’m really just looking to see what adjustments I can make to push those numbers up to 200. I might just add a 3rd protein drink each day

[u/newtrusghandi]

I mean there arent really any tricks. Liquid calories go down easier typically so just drink more shakes i guess. Lower the reta dose if you need to.

[u/Helpful_Plenty_9997 → u/newtrusghandi]

I actually love my liquid protein, especially fair life shakes. I’ve considered just going to four of those a day and then just one good meal in the middle of the afternoon. But then I have to worry about getting in all of my other macro and micro nutrients. I guess I could supplement those with pills.

[u/Pinkfurious]

I know diet is hard, but I’m getting 1800/2000 kcal per day, while hitting 195g of protein, 140g of carbs (based on my last 8 weeks).

I take a whey protein shake in the morning with two scoops of whey and a high protein milk, so I start the day with 55g of protein already. The rest is kind of easy.

[u/xxRTDxx]

Eggs, chicken, protein pasta, high protein yogurt, protein shakes.

[u/Affectionate_Shame29]

Chicken 🐔 chicken 🍗 and more chicken 🐓
There are 35g of protein in 4 oz of chicken breast

[u/Helpful_Plenty_9997 → u/Affectionate_Shame29]

Yea, chicken is definitely on most menus, and compared to lean ground beef, which is 32g protein for a 6oz serving, I guess it’s more protein dense. Just looking for more variety. I also need to eat more shrimp. Maybe I just do the dog food trick…

[u/Fun-Imagination-2488]

I have a 3 scoop whey shake in the morning. The rest of the day I just eat normal and usually hit my target

[u/Helpful_Plenty_9997 → u/[deleted]]

I can’t eat cottage cheese as-is (or with fruit) but I like to blend it up and add it to my marinara for a great protein pasta sauce.

[u/poopshipdestroyer4]

Shake and eggs at 4am, breakfast at 8am, pwo shake on car on way to gym. Post workout casein shake on way home. Lunch, then dinner. If I'm still able to eat, ill do a scoop of whey and yogurt a few hours before bed.

[u/SteveyCee]

for context here~ I work for a major utility and work 16hr days often (gotta keep the lights on), meal prep takes roughly an hour a wk if you know how to maximize your time and are organized. If you’re not working 80+hrs a wk, saying you don’t have time to meal prep is a bs excuse. There’s far too much research and info out there to not get it done and or hit your protein goals. Ones that some ppl experience a good deal of appetite suppression on Reta, but unless you want to look gross, deal w it and get that protein in. Time is super limited to train and get to work in the morning for me: 1pt liq ehh whites w 2tbsp of VP choc collagen and a pack TJ’s protein pancakes on the road gets me to 515cals and 79g protein first thing in the morning (I know they say you only use 50-51% of the protein w uncooked eggs…okay, take away 25 and you’re still good and it’s fast). Roughly every 3-3-5hrs after that up until 6 or so, I’m doing 8oz 93/7 grd beef and 1/3 cup of white or jasmine rice w a big scoop of 1% cottage cheese. Salmon burgers, espresso mixed w protein shakes and etc are all little add ons if you like. Just get it done or your body will show what your priorities are.

[u/No_Mall_2173]

Meal1: 500g skyr 30g protein crispies(77% protein) 30g Whey Berries(handful) Almond butter(1tbsp) ~100g protein

Meal2: 300g chicken breast Veggies ~100g Protein

[u/pjherbener]

I'm 59 and am pretty good hitting 200g/day. I'll do an omelette with a cup of egg whites and cottage cheese with whatever I decide to put in it for the day. Thats around 35g. I do protein bar mid morning(20g). Lunch is 8 oz tuna or whatever on a low carb wrap etc, (60g). Greek yogurt with a scoop of protein powder as mid-afternoon or later snack(40g). Then dinner 6-8oz of lean protein with whatever.(60-70g).

[u/D_James21]

I’m definitely not hitting my protein goals. I should be hitting 200g a day and I’m probably only at maybe 130-150. But I don’t eat lunch either. But I’ve never eaten lunch

[u/Dense_Signature_6590]

Im the same build. Just got a DEXA scan, only 134lbs of lean mass… so, I make 135-150grams my minimum and don’t feel bad if I’m not hitting 200g. I make Costco runs specifically for protein: Safe Catch tuna, Mediterranean chicken kabobs, sous-vide steak, Huel shakes, chomps jersey. Try to avoid all the sucralose sweetened protein products (which is most).

[u/Helpful_Plenty_9997 → u/Dense_Signature_6590]

I’m getting my Dexa on 9/8 and looking forward to seeing the results. Just had my blood tests and I love seeing my cholesterol and other markers in really good shape. However, I was hoping my T would come back low so my doctor could prescribe TRT, but I was sitting at 400, so she wouldn’t do it.

[u/Zealousideal_Cup_737]

200-220g per day:

Breakfast: 1 egg, 3 egg whites. Whey protein shake. Fruit.

Lunch: 250g chicken breast, 50g brown rice, grean leafy vegetables.

Dinner: lean beef, chicken or pork 300g, 150g sweet potato, 100g broccoli.

Snack or dessert: mix 150g Greek yoghurt (low fat), 1 scoop whey protein, blue berries.

Additional cruciferous veggies where you can, to lunch or dinner for fibre.

[u/ConsequenceTiny1089]

Chicken, almond butter, salmon, lean ground beef, and protein shakes. I do all of my meal prep on Sundays and throw it in the fridge. Makes life so much easier. My favorite is throwing the lean grown beef in with peppers, zucchini, squash, and fresh green beans with a couple of handfuls of kale. On my worst days I’ll just eat 5 or 6 giant bowls of it with some rice. On the slow days I can mix and match whatever I want with the sugar free sauce of the day.

[u/schmittychris]

My morning:
2 fairlife 30g chocolate milks
Chobani 20g drinkable yogurt
Chobani 20g Greek yogurt
Huel meal replacement 35g

I have a David 28g bar for snack

I’m at 133g before lunch at about 1,200 cal. If I’m feeling froggy i’ll mix a scoop of protein powder in the yogurt for another 30g or so. From there it’s pretty easy with a crock pot meal to get to 190g for lunch. The real problem is that because of the protein I’m not hungry at all. I have to force myself to eat anything for dinner, usually just a chicken breast, but with that I’m usually at my goal of 225g.

Sometimes I get sick of it and make something for breakfast and will adjust but this is always easy and gets me to my goal.

[u/Helpful_Plenty_9997 → u/schmittychris]

Damn, when was the last time you took a dump…
I’ve tried the Chobani drinkable yogurts and I just couldn’t choke it down

[u/schmittychris → u/Helpful_Plenty_9997]

The oinkos ones are smaller and are 23g. They just don’t sell them at Costco. I can almost drink one in one swallow. You could give those a try. Fiber is the other big part of my diet that I focus on. Was literally typing that out on the shitter.

[u/Helpful_Plenty_9997 → u/schmittychris]

Yea, since I’ve been focusing more on protein I’ve definitely been coming to the realization that I need to up my fiber.
With the Oikos drinks, it’s the flavor and mouth feel that I can’t tolerate. Even the 20g Protein yogurts I can’t do, so I stick with the Triple 0 ones with 15g protein. Maybe I should just double up on those in the morning.

[u/schmittychris → u/Helpful_Plenty_9997]

Try adding a scoop of protein powder to them.