How can I fit more protein in my diet

[dj_pacman51]

I'm male
5'9"
22 yrs old
220lbs
18-20% bf
Goal: To get down to at least 13-15% by March.
I need help fitting more protein into my diet spread out throughout the day.
Here's how it looks so far.

Macros-Protein/Carbohydrates/Fats/Calo…

Morning: 9:00AM
6 egg whites
2 yolks
2 turkey sausage patties
2 slices of whole wheat bread or 1/2 cup of whole oats
Macros-48.5g/25g/16.8g/630cal

Snack:12:00PM
1 packet(2.6oz) Tuna
1 banana
Macros-19g/28g/0.5g/185cal

Lunch:2:30PM
1 cup green beans
8 oz chicken breast
Macros-46.36g/4g/8g/225cal

Snack:5:30PM
20oz Gladiator Protein shake
Macros-45g/2g/0g/185cal

Dinner:7:00PM
8oz of chicken/fish/lean beef
1 cup of brown rice
Macros-44g-55g/45g/2-6g/334cal

Preworkout Meal:10:15PM
1 fuji Apple
Macros-0.5g/22g/0g/80cal

Post Workout meal:12:45AM
Whey Protein Shake
1 Chocolate chip cookie
Macros-52g/28g/10g/410cal

Before bed meal:2:00AM
4g Fish Oil
4g BCAA
1 Tbsp peanut butter
Macros-4g/3.5/11g/120cal

Total Macros:265.36g-270g/159.5g/51.33/2169cal

[Damienm05]

I'm male
5'9"
22 yrs old
220lbs
18-20% bf
Goal: To get down to at least 13-15% by March.
I need help fitting more protein into my diet spread out throughout the day.
Here's how it looks so far.

Macros-Protein/Carbohydrates/Fats/Calo…

Morning: 9:00AM
6 egg whites
2 yolks
2 turkey sausage patties
2 slices of whole wheat bread or 1/2 cup of whole oats
Macros-48.5g/25g/16.8g/630cal

Snack:12:00PM
1 packet(2.6oz) Tuna more tuna or have it on some ezekiel bread, you can eat more protein here, shoot for 40grams each sitting
1 banana
Macros-19g/28g/0.5g/185cal

Lunch:2:30PM
1 cup green beans
8 oz chicken breast
Macros-46.36g/4g/8g/225cal

Snack:5:30PM
20oz Gladiator Protein shake
Macros-45g/2g/0g/185cal

Dinner:7:00PM
8oz of chicken/fish/lean beef
1 cup of brown rice
Macros-44g-55g/45g/2-6g/334cal

Preworkout Meal:10:15PM
1 fuji Apple fuji, granny smith, or macintosh - **** it - and eat some real food: meat/veg/fat - get a full serving of protein in, just give it 30 mins to digest before you start doing heavy sets.
Macros-0.5g/22g/0g/80cal

Post Workout meal:12:45AM
Whey Protein Shake
1 Chocolate chip cookie why!? but hey, you didn't say you wanted to lose weight or eat healthy, I'm gonna let it go. Your body does not need this or any other sweet PWO in any way shape or form though, just an FYI.
Macros-52g/28g/10g/410cal

Before bed meal:2:00AM
4g Fish Oil
4g BCAA
1 Tbsp peanut butter make it natural PB, and mix it in w/ a casein shake or some cottage cheese
Macros-4g/3.5/11g/120cal

Total Macros:265.36g-270g/159.5g/51.33/2169cal

Look for the bold and your good to go on protein - that's another 100 quality grams for ya

[Damienm05]

Also, if you wanna take your pro intake over the top or you don't get enough during business hours for any reason - just set an alarm for some time during the night and slam a shake.

[dj_pacman51]

Ok cool. I eat the cookie pwo because I was told to get simple carbs like that into my system to replinish glycogen and what not. Im tryin to cut body fat. I'll go ahead and cut it out though.

[**TOP**]

Dessicated liver tablets at each meal.. Why do you train so late?

[dj_pacman51]

Dessicated liver tablets at each meal.. Why do you train so late?

Because I work all day and night. And when Im off at night I go to school.

[**TOP**]

Because I work all day and night. And when Im off at night I go to school.

So why not train at 6,7,or 8 then use that late night training for sleep? This would be more beneficial.

[Damienm05]

If you are trying to gain/cut body fat then you DO NOT need simple carbs, ever. You should cut them from your diet along with any extra sugar (fruit, processed peanut butter, sports drinks, etc.) Get familiar with sweet potatoes and butternut/acorn squashes because they are delicious and low cal complex carbs. Of course, oats/ezekiel bread/stone ground grits/barley/brown rice are great sources of complex carbs; I just find some well prepared sweet potatoes and squashes are actually incredibly tasty and make it easy to cut out simple carbs.

[dj_pacman51]

If you are trying to gain/cut body fat then you DO NOT need simple carbs, ever. You should cut them from your diet along with any extra sugar (fruit, processed peanut butter, sports drinks, etc.) Get familiar with sweet potatoes and butternut/acorn squashes because they are delicious and low cal complex carbs. Of course, oats/ezekiel bread/stone ground grits/barley/brown rice are great sources of complex carbs; I just find some well prepared sweet potatoes and squashes are actually incredibly tasty and make it easy to cut out simple carbs.

Alright. SImple carbs are out of there. I can do squash. I just cant keep sweet potatoes down for some reason. Bad childhood experiance I guess. Anyway thanx for the feedback man. I'm gonna try and stay as strict as possible.

[dj_pacman51]

So why not train at 6,7,or 8 then use that late night training for sleep? This would be more beneficial.

I'm also a dj dude. Forgot to mention that. So im out at night pretty late. I'll do it when im not out but I cant do it all the time. How exactly is it more beneficial than doing it at night?

[**TOP**]

i'm also a dj dude. Forgot to mention that. So im out at night pretty late. I'll do it when im not out but i cant do it all the time. how exactly is it more beneficial than doing it at night?

sleep!!!

[dj_pacman51]

sleep!!!

I'll usually get about 7 hours sometimes 8 hours of sleep. How much is the optimal amount then?

[Damienm05]

8-10

[C_Bino]

With your stats you dont need any more protein in your diet.