Do You Need More Protein Than You Think You Do?
ฝัง
- เผยแพร่เมื่อ 2 ก.ค. 2024
- NOW AVAILABLE - PictureFit Tees, Tanktops, and more!
Store: picfitshop.com
How much protein do you truly need? Whether it's weight loss, weight gain, or just staying healthy, protein is the core of a balanced diet. Of course, the debate about the optimal protein is ongoing. Studies, however, have come close to a consensus based on certain goals. Come find out what that might mean for you and your protein macro!
Support PictureFit at Patreon: / picturefit
Come join PictureFit on
Facebook: / 1642008206027371
Twitter: / picture_fit
Instagram: / picturefit
Please Like and Subscribe!
Sources:
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.nature.com/ijo/journal/v32...
www.ncbi.nlm.nih.gov/pubmed/2...
www.researchgate.net/profile/...
www.ncbi.nlm.nih.gov/pubmed/1...
jissn.biomedcentral.com/artic...
nutritionandmetabolism.biomedc...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pmc/arti...
Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution license (creativecommons.org/licenses/...)
Source: incompetech.com/music/royalty-...
Artist: incompetech.com/
Picturefit on TH-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
I ate a 15 pound dumbbell, and gained 15 pounds of pure muscle. I love fitness!!
Thomas Kirk u fat piece of- CONGRATS ill try that later on..
Shylz wtffff @shylz wassup I used to play with you remember that insane mobile player in fortnite we always used to play with @kibiz and lyhon remember
You lost a few grams in teeth and intestine tho
@@areaf2219 who cares? He getting them gains my boy!
That sound convincing
3 cows a day makes the gains stay
Geez.
Juan Castro OR no cows have to die by eating grains and veggies...
no plants have to die by eating vicious animals... those poor veggies :'(
WookieWarrior What do they grow and feed those animals over a long period of time?
oh god
The optimal quantity, based on several studies, is 1chickenbreast/lb of bodyweight
id say thats a bit conservative, but its a good start
Marlon Freiha ty ima go buy 160 chicken breasts now 🙂
@@ashtonsharpe9221 bro you have it easy, i have to go out and buy 180 :(
@@Spacemaaan hah, I have to buy 110
@@JonathanMartinez-6 I generally eat 50 chickens and 10 goats for break fast , and rep it for total 4 dinner
YES I'm glad you finally covered this topic :D
JaxBlade what's up jex
I request a PictureJax crossover.
JaxBlade nice seeing you here
JaxBlade well hello there
JaxBlade How much protein/kg do u consume as I'm quite rookie in this field and would be glad to know from those who are well into fitness.
Thanks
If you've seen my other videos, you'll notice that the recommendations here differ from what I've said in the past. After doing more research on the matter, I believe that these recommendations are much more accurate than my older videos. Keep in mind, though, that you can still see positive effects from my old recommendations but these, IMO, are more optimal. If you have any questions or criticism, feel free to leave it here! Thanks
PictureFit Awesome work brother! Do you recommend any books that you have enjoyed reading on fitness?
PictureFit pls link your sources, especially that too much protein doesn't cause kidney problems...
Linking the sources now. One moment.
I've been diving into literature that tend to go against the grain of what I personally believe. One is "Body By Science" by Doug McGuff. Interesting take on low-volume training.
I had lost a little of my faith in you with the previous "how much protein" knowing the current studies' results, but since you are awesome, of course you regained it :D
Man I love this channel so much.
Glad you enjoy it man!
PictureFit wow. This is officially the first time I've ever been responded to by a TH-cam creator other than friends of mine. :D
So do you mind if I ask how long you have been in the healthy lifestyle for? Also, is your knowledge self taught or are you an academic?
Found out my passion for fitness at around age 9. Studied Kinesiology, certified as a trainer, and do A LOT of reading. Planning to go back to school for more learning very soon!
That's awesome man! Good for you! Maybe when my channel gets a little bigger we can somehow collaborate. You know, a crap talking (hence burger) channel, with an authoritative and educated channel. Ha!
lel good luck both of u
This channel is by far one of the best on TH-cam
me too
Public service: 1 pound = 2.2 kg. So a 180 lb. individual weighs roughly 81 kg. PHENOMENAL CHANNEL. Clear and concise. Cuts through all the B.S. Well done.
Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know
I'm so glad I discovered this channel I've only ever done calisthenics in the army and didn't know a whole lot about nutrition. I love how you go in depth and explain the science and research behind everything.
Thanks! For your service and for watching!
I think carbs are underrated by people who lift. Without plenty of carbs I don't feel like I can train as hard, even if I make up the calories with protein and fat. But people tend to be scared of carbs thinking their abs will instantly disappear or something. But maybe that's just because I have an endurance sport background
Good point
Caffeine and Carbs fats are underrated.
The Rock recommends loads of carbs.. good carbs
Complex carb=visible abs. Also complex carbs are essential to the maintenance of the gut microbiome. Feed your gut, not your taste buds
Noot Noot Depends on ebat type of carbs you eat also. But people's bodies concert to running mostly off if fat when carbs are seriously cut back and lots if fat is added
I think it needs to be emphasized that the recommendation is per KILOGRAM of bodyweight and not per pound. Sometimes I see these get mixed up.
Yes, hopefully people aren't confused on that.
So it’s per kg not per lb of body weight?
@@loganbaker7784 yes. Watch the video and he'll say it if you really want yo make sure
0.8g/kg of BW is WAYYYYYYYY too low for lifters
@@unknownyoutubeuser429 Yeah he says that right at the start...
This channel is by far the most informative and easy to understand of all nutrition vids
I still can't picture what you look like.
Seb576 asian guy I would think
Stay Trill Same
Prob a fatty.
PictureFit :p
+PictureFit
You mean you're a well rounded individual? You have a nice personality? You have huge tracks of land?
media2.whosaystatic.com/52212/1/52212_762x762.jpg
I am the human experiment. So I've started training. 151 @ 14.5% body fat. Goal is a steady bulk of 1 pound a week. 28 days later I'm very pleased to say I'm 155 @ 14.9% meaning 70% of my gains are muscle (2.8 muscle / 1.2 fat). I'd be happy with 50% but obviously the more the merrier. This means my body's protein synthesis for muscle is about 45 grams daily. I spread protein out efficiently to limit excreting. Mean average of my protein bioavailability is around 70%. I ingest around 100 grams daily leaving around 70 grams to be utilised. Now obviously all that 70 grams isn't going to be muscle. Some will be used for body substances such as hormones etc.
Status update after 6 years?
@@skarrin6207fr
I love how you covered it so it can cater to each fitness goal
Yep!
I just came across your Chanel today and I can't stop watching your videos. I am starting on this gym journey and you have helped me a lot THANK YOU! ❤️❤️❤️
Conversions:
* 0.8-1.0 grams per kg or 0.36-0.45 grams per pound
* 1.6-2.3 grams per kg or 0.73-1.04 grams per pound
* 1.2-2.2 grams per kg or 0.54-1.00 grams per pound
Hey there!
Came across your channel the other day, and since then I´ve binge-watched all of your videos.
I really like your clean - cut to the chase - explanations and I recognize your hard work.
There´s one thing I wanted to point out.
For us non-American, could you include metric weighs and measures in your videos? That would be great!
Thank you for making these videos, really appreciate what you are doing. :)
Yes, I will be using more metrics in my videos, like this one. Thanks for watching!
Once again providing excellent information. There is way too much B.S. out there in terms of proteins and supplements in general, but you hit it square on the the head. Keep up the good work as I'm going to watch all of your videos ;)
1kg =2.2lbs make sure you convert if you are from the states
Cody Nickel his numbers seem lower now. I thought it was one gram of protein per pound
+innocentrage1 @ 2:37 the highest he got to was 1.6 to 2.3g per kg which is approximately .75 to 1g per lb
also 1g per lb is overkill when cutting based on studies ive read. .6-.8 is plenty to preserve muscle mass when cutting, the reason you dont want to overkill on protein is because it would take over your diet and you would get sick of taking that much protein in everyday
Cody Nickel what if u don't get sick of it like me ?
Kyle Wong Lee then do what is easiest for you, just know its probably not doing anything extra past a certain point
Always looked out for a channel like this, now i found it lol. Just thank you so much, your videos are awesome, greetings from germany
Just got into lifting and your videos have been a big help, thanks man!
Update ?? How has your lifting journey treat you
@@zawarudo2095 Been a certified trainer for 2 years now actually haha thanks for asking!
@@monstermuttz I recently got into lifting to build muscle (currently a skinny fat guy). Is 1.2g to 2.2g of protein per kilogram of total bodyweight enough?
Great video as always. Love your channel and all the valuable info in your videos. Keep it up! :)
Thanks and will do!
I konw he wont see this but this was super helpful. ive been looking for videos to help me understand how i should use it but they kind of confused me on how to apply it to me. this was simple and straight to the point Thank You so much.
You know what i really love how you add a little humor to your videos by dissing what jerks say and saying the point with facts and science!!
how could I live without this channel
Please keep living!
I bet u r dead now
@@ascore142 u r late
@@user-in1di4pl8h RIP
@@ascore142 yo i am alive
can you do a video on hydration and water intake ?
Not sure if this is a troll comment, or you're actually that bad at this whole "living" thing.
I'll help,
When your thirsty drink water
its a good question, believe it or not.
For me personally I've seen that during training in the military it almost forced to make us drink ,yet have people pass out left and right ,even if they aren't doing physically demanding tasks .
NUCLEARWARHEAD I am ,have going on to my 4th year , I guess it's a very specific situation where heat casualties are a big threat to soldiers but they force drinking water so heavily
Wow another great video! You do such a thorough job!
Thank you, just in time, I was searching about it this day, and then, booom you post it
I'm trying to gain weight and I wad feeling sooo pressured to eat more protein but if I do I'd end up eating less than 1500 calories a day because it makes me get full too quickly ! Thank you so much for the info it was really helpful
EAT BIG TO GET BIG
This channel is so underrated
Appreciate the comment, bud.
This seems to be one of the best videos about this topic. Thanks a lot
Thanks for the compliment man!
Good news that means now I can eat 100g of protein per pound and won't have any health problems
Assuming you don't have any pre-existing issues.
For sure.
If you can afford it.
@@damnman5113 Greek yog lel
@@PictureFit im pretty sure thats's an eating disorder
Hey, I'm going through a cutting stage at the moment (preparing for holiday). I've always thought that as you are cutting in a caloric deficit, you can only try to maintain strength - it should never increase. However, my 1Rm has increased in bench from 110kg-115kg and likewise in most lifts (Except for deadlift which remains at 200kg). Somebody at the gym told me this is due to increased protein intake, regardless of the calorie cut. Is this bro science, if not how can i be gaining strength?
Thanks for your videos they are amazing and incredibly informative
you can gain strength while cutting it's just harder to do. it also depends on how long you've been lifting among other variables.
I salute you guys for the informative videos you make.
Dude your videos are awesome man keep up the good work very informative.
All kindzzz of protein gains in this bitch all kindzzzzz
ThisIsBioHazard Yeah
all kiiiiindzz
Who r u referencing
JW Money hodge twins
Protein gains
Can you PLEASE make a video on when to Bulk/Cut & break down what that actually is? I google and read so much about those topics, but still end up confused. Your videos simplify everything and are fun to watch.
Amazing channel. Keep up with a good work
THANKS :D
My pleasure man
all of this is just advice ... you can do whatever the FUCK you wanna do !
All kiiiiiiiiiiiindz
If you look closely there's shit lot of journal down below, those're scientific proven. So..... ya just do whatever the fuck you want bruhh... it'll be fine
Chuay KS not sure if you're being ironic lol. It's just a joke from two famous, not so fit anymore youtubers, the hodgetwins
jassim nuwaider Eat shit
jassim nuwaider get the fuck out the whey !!!!
Great video. So nicely explained!
Man I love this channel so much
at 1.75g/kg of protein on a cut before even knowing these recommendations. glad to see that my protein intake is fine haha
Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know
@@marco7838 1kg is 2.2 lbs so 2.2g/kg is the high spectrum equivalent to 1g/lb
I learned alot from this channel most of the other channels are full of shit and gym bro tips..You seriously deserve more subscribers
Thanks for the support man
PictureFit Keep up the good work dude
I'm so glad I found this channel.
This channel is great, has helped me so much!
can you make a video on why certain joints pop and should that be a concern
My knees used to cracks everytime when doing squats, almost bought the special tissue for the knees but it suddenly stopped
For gains, I follow what I read in Arnold Schwarzenegger bodybuilding book. General rule of thumb is +10 grams of protein more than your body weight. if you weigh 145 lbs consume 155 grams of protein. Went from 135 lbs to 172 lbs in about a year and a half. Took me another year to get to 187 but then I dropped down back to the 170 lb range because of a knee injury. Now it's back to work. Trying to get to 190 lbs. Btw I'm 5' 7''.
seems like a lot of protein, how can you eep that up? you just cook chicken all day every day?
@@NewEraaG Exactly. That rule probably only applies to pro bodybuilders
Wow thank you for this! Very informative
I love your videos they help me a lot since I’m a beginner
GAINZZZ! 💪🏻💪🏻💪🏻
ALL KINDS!
Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know
THUS SAYETH ARNOLD: THOU SHALT CONSUME ONE GRAM OF PROTEIN PER POUND OF BODYWEIGHT!!!!
Per kg of body weight
Keep up with videos their motivational at the same time educational 👍👍👍
Love your work! Keep it up...
Pls make video on how to avoid overtraining
Actually "overtraining" is meant as the "overtraining syndrome" which basically means "not enough rest". It's not that you train too much, it's that you don't let your muscles rest enough. There are a lot of signs that you are overtraining: Washed-out feeling, tired, drained, lack of energyMild leg soreness, general aches, and painsPain in muscles and jointsSudden drop in performanceInsomniaHeadachesDecreased immunity (increased number of colds, and sore throat)Decrease in training capacity / intensityMoodiness and irritability
but it's not that difficult to notice that you are not letting your muscle rest enough. You body will just tell you "stop training so fcking much, this exercise feels shitty, just let me sleep dammit".
Big muscles can be overtrained more easily and need more rest, smaller muscles like biceps can be trained multiple times a week. If you train your bigger muscles once or twice a week and you eat your protein and carbs, then you should be fine.
LoyalGains I like training hard but I sleep for 9 hours and eat heaps of food and drink an abundant supply of water. Still feeling shitty
Are you eating well though? You may be sleeping 9h a night but you've gotta have some days off, too.
Jeff Cavaliere's Red Marker take rest days then..
itsgam3time nah 9 days a week braah gains or nothing
I'm tubby but I lift. Do I base protein on my big fat body or the weight of my lean svelte aromatically pleasant muscles?
Edward Foyer
How to determine such things?
Edward Foyer cool! Thanks!
Seems like I've found a legit fitness page to subscribe to after a long time , thank you for your work!! 😀🙏
Thanks for the support!
PictureFit the pleasure is all mine , thank you again and have a great positive day ! :)
perfectly timed video! I was asking myself that question recently!!keep up the great work!
Awesome! And will do
Damn my family never has protein rich food. No wonder I’ve hit a plateau
What do they eat?
You need a lot of protein, i started using more protein after workouts and in a month time my strenght increased a lot.
My tip is make a shake with
2 scoop of protein powder
250grams of curd cheese
And add milk or water.
Drink that after each workout and say hello to the gainzz!
@Ausla Davis People normally use Whey proteins tho, they are not from soy
Wait I’m confused tho. All I hear is 1g of protein per pound of body weight. Are you sure it’s supposed to be 1g of protein per kilogram of body weight?? Pls let me know
thank you, this was so simple and just what I needed keep up the good work
Thank you so much for these.vids!!
Do you recommend any workout program to gain muscle for beginners? There is so many that i don't which is good right/good.
Leo Pleasure yeah go for it
but from whom are getting the program?
Leo Pleasure alphadestiny novice program
Starting Strength, best way to start.
Starting Strength or Stronglifts 5x5.
PictureFit
, are you still agree with what you said in this video?
thanks for linking the sources
I love how you put sources so legit
Thanks!
I am 80kg of weight and I try to eat at least 170-180 grams of protein per day, sometimes going up to as high as 230 grams. I am very happy with my results :) I feel light and I am losing a lot of weight on a caloric deficit, most of which seems to be fat.
What do you eat? Except from protein powder
i’m 242 rn and i’m seeing i should be eating atleast 180. is that enough or too little? i’m pretty fat
I'd love to see a video on getting a thin skin. We can all drop body fat and get really low but sometimes you look more bloated due to water weight. How to get the low water weight low fat look? I heard that eating fish makes your skin more dry.
Rush lmao ok
Have a low-salt diet since salt retains most part of the water on the subcutaneous tissue, go watch a video on Alpham channel, just search "veins Alpham" and you'll find what I've told you
If you want "thin skin," start hanging out with SJWs. You'll get thin skin faster than you can say "microaggression!"
BimmerKing Drink tons and tons of water everyday if you want your body to hold on to the least amount of water possible. If you get dehydrated, your body will bloat and retain water
This is so entertaining video a lot of lessons,motivation and all of my problems in muscles can solve this CHANNEL thanks
love that he can even give the sources!
Thanks!
I work out 3 times a week. I weight about 62kg and am 1.7m an i eat (from food only an no supplements) from 120 to 160 grams of protein per day.(2.1 x kg to 2.5 x kg) is it too much or enough? should i buy protein fro the days that my food alone can;t cover 120 grams of the protein i usually take? thank you :)
Johnny Too much. Get 80g of protein daily and that will be more than enough! If you actually like eating protein do it. But if you're like me and like eating carbs and fats but not protein than you can stick to that lower end while making optimal gains. Just stay in the 80-100g /day range and you'll be fine
Thanks for the reply man! The thing is that the video said 1.2 to 2.3 grams per kilo, so is eating closer to higher end of the spectrum bad for me or is it just a "waste of protein"? cause as I said all of my proteins come from the food a eat and i meet my BMR just fine. so should I reduce or not?
You better use lean body mass when calculating your protein intake
Johnny man that's a lot dude ,
@Johnny, so I think it depends on your goal. If you want to bulk, or to cut.If you want to bulk, then you should also focus on your carbs, on the other hand, if you want to cut, then I think around under 2.5g/ kilos would be fine. As the video says, over 2.5g/ kilos per body weight may not benefit. Again, as the video says, if you don't have any existing kidney problems, a healthy individual can sustain the consuming amount up to 4.5g/kg (but don't, cause being over 2.5g/kg does not benefit)
hey PictureFit can you explain to me why i have a strecth marks on front of my shoulder. i'm working out + bulking for about 5 months now. any solution to fade it away. thanks
Apply Olive oil
Thank you for those great videos
Great channel, post more videos!! There is no channel that is better.
I want that chicken tho ;_;
+PictureFit Can you please provide some proof that shows strength gains benefit from eating 3xBodyweight protein? I am an advanced lifter really interested in strength gains and I am eating right now about 1.8 grams per Kilogram of Bodyweight. Do you think I would gain strength faster if I ate close to 2.5 grams per kg?
In the description.
+PictureFit Which exact article? I searched them all but I didn't find the one who says 3 grams per kg help in strength gains.
www.ncbi.nlm.nih.gov/pubmed/14971434?dopt=Abstract
Here's the full PDF:
pdfs.semanticscholar.org/091a/bcb00a49054bc1cb17dfecd81aca35047a27.pdf
BTW, 1.8g per kg should be fine even at advanced levels. These findings were for strength competitors.
Thanks for creating this video
My pleasure bud
love your videos, very informative!
Thanks!
So 105 grams of protein if I weight 155? ((I think I did the math right..... Lol.....))
I am a beginner at weight training.
Joe V ayyyyeee im 155 too but ive been getting gains with about 75 grams a day
Optimal protein intake =0.82 per pound of lean mass
I must subscribe now this is amazing
great job, great explanation, thnx :)
All those buff dudes in prison with there crappy prison diet. No way they are taking in loads of protein, yet they still grow.
Trev Barlow sleep and they steal other prisoners food
I really believe these 200/300g protein diets are all scum and overrated especially for casual people who train 45 mins/1 hour in your casual gym.I tried a high protein diet and the only thing i managed was to damage my right kidney permamently.Im now being a competitive olympic weightlifter who trains 2 hours oly lift and 1 hour other muscle groups(just for looks) and i consume 145g protein for training days and 100 for non training days.I got my gains,and i become stronger as well.I really see those diets pointless
@bigkahunaburger steroid not fool .... steroids user require atleast 1g per lb ...i am lifting for almost 4-5 years was on high protein diet when I was beginner ....high protein is a scam get atleast 0.8g to 1.2 g of protein per pound lean body mass (ex : if you are 170 lbs and 15% body fat then it will be 155 lb your body weight and beyond 1 gram protein if you are cutting for competition .... instead of animal protein go for vegan stuff ....
@@DrunkenSailors1 what are you talking about? there are no studies showing protein causing any damage. You've had that from probably using something else.
They might be getting more protein from commissary
HELP, im a skinny 22 year
old who weighs between 128-132. im trying to reach 145 naturally without lifting. how much protein do i need a day. please!!
without lifting? impossible
Son Goku he can reach his goal weight without lifting. just wont look very pleasing, depending on his fat distribution. however considering his low body weight (130ish) he should look completely fine gaining 15 lbs
Deven Fuentes but dont really serious gains
Eat 100 peanuts every day, 600 cals and 50 protine.
Eat meat and chicken breast, try lifting maybe
Eat more food, eat carbs
Theres also a video on this channel about your situation, try checking it out
Deven Fuentes yea im actually all muscle and im 5'6. but i need to gain 15 pounds mainly in my chest and upper legs so i can compete in kick boxing.
I sent my physical conditioning teacher a link to your channel, he said it's good and he might include some videos to watch on the channel for his course
Course, class, I don't know the exact word that fits there :$
Awesome!
I always love your videos about fitness no channel does it quite like you
keep it up
Thanks!
So many fitness gurus throw around that WHO 0.8-1g per kg, but mistake it for pounds...
So a person weighing 150lbs would take 150 grams of protein? Do they like their kidneys?
Did you even watch the video?
First Last did you even watch the video?????
First Last
Did you even watch the video?
First Last, did you even watch the video?
more like brotein...
Shit.. I'm addicted to your videos.. They are so knowledgeable and funny too.. Learned so much.. You deserve more subscribers..
Thanks!
Loving your videos .
Thanks!
So I need to eat 1 egg per 2 kgs of body weight...
That means I need to eat
35 eggs a day 😂
That's impossible bruh just eat 3 to 4 eggs aday
A single egg has 6 grams...
So if 1 egg has 6 grams, and I need 74 grams (my weigth 74kg), I still need 14 eggs
@Garou Watch your words
@@juliano5662 Fucking idiot
Nobody needs 2-3g of protein per kilo of mass. Those are supplement industry studies. People can gain muscle on 1-1.6g of protein per kilo easy. I was able to hit 405 on my deadlifts on 50-80g of protein. over 160g is probably overkill
Did you read the studies?
zukodude487987 yup. I'm going quite low on protein myself while cycling 500 mg of test / week. Even on a low dose of test one does not need that much protein. It's just crazy marketing. Hitting 1g of protein per lb of lean body weight ATM.
After reading this I might take in less protein I currently take 120gs might lower it to 70
great vid! could you do something on why veggies and micronutrients are important for fitness goals, or why people care about macronutrient ratio's?
I needed this video 😎
Awesome!
i'm 63kg and workout, planning to eat about 2g of protein per kilo. so does eating 100g of beef steak is enough for me everyday?
derppy lololol you shouldn't eat red meat every day
derppy lololol no it's not: in 100g of beef there's just 26g of protein. See Wikipedia entry for beef
Mirakuru i also eat chicken and fish, ok?
eggs sometimes or everytime you have a meal maybe get 1-2 egg whites. also eat rice, chicken, fish , milk , greek yogurt , nuts
there are proteins in Everything, so it adds up. But eat things like oats they have high proteins while not killing animals
Early AF!
his channel contains a lot of helpful and informative videos
Fantastic video, informative but not boring. :-)