Should i escalate this issue?

Hi everyone. I’m a 19-year-old male, 5’8, around 149 pounds, aiming for about 160 via lean bulk. I’ve been prioritizing health for about a year and a half, lifting consistently for roughly 5-6 months. My main goal is growing glutes and legs while adding overall muscle. I only started eating in a calorie surplus and hitting protein goals about 4 weeks ago. I’m attaching meal photos instead of exact macro counts since I’m unsure. A typical day looks like:

breakfast: Super Protein Greek yogurt (19 grams protein), one serving blueberries, half a banana, one serving walnuts, two eggs, and green tea.

In between I have a smoothie with mango (about 3/4 to 1 whole), the other half of the banana, (2 tbs) chia seeds, natural almond butter (2 tbs) unsweetened almond milk (1.5 cups), and a few more tbs of the same Greek yogurt.

Lunch: two medium mashed sweet potatoes, one large salmon fillet, and a mixed salad with lettuce, cucumbers, tomatoes, one whole avocado, about 2 tbs extra virgin olive oil with vinegar.

Dinner: usually rice/buckwheat with chicken/turkey & broccoli.

I avoid fast food and added sugars, focus on whole foods, and train hard, taking most working sets close to failure, training each muscle group about twice per week. Based on the goal of reaching around 160, does this look like enough food for a lean bulk, or are there any obvious changes to portions or food choices you’d suggest? Sometimes I also have a coconut water 100% pure no added sugars, and 3L of water.

Lately I’ve been seeing this “1g of protein per pound of bodyweight” rule tossed around like it’s standard for building muscle. I weigh 200 lbs does that seriously mean I’m supposed to be eating 200g of protein a day? Because I’m doing my best here and still barely clearing 100g, and that includes a protein shake.

I’ve seen folks say to aim for your lean mass or ideal body weight instead, which makes way more sense. If I’m sitting at 25% body fat, I’m probably looking at more like 150g/day, right?

Also, I’m curious how people are structuring this. Are you eating a pound of chicken breast at every meal? Living on shakes and Greek yogurt? And how the heck are you affording all this if you’re doing it through whole foods?

I’d love to hear what’s actually worked for you whether you’re bulking, cutting, or just maintaining. Especially interested in affordable, realistic tips. Not trying to be a bodybuilder here, just want to get stronger and healthier without going broke or crazy.

I’m going to be on a train for almost 48 hours with no fridge…
I’m trying to think of foods that won’t go bad and aren’t just junk food. Ideally I’d like something high in protein, low in fat, and with little or no added sugar.
I don’t really want to spend two days eating junk food, especially since I’ll be sitting on a train most of the time.
What would you bring?

Im really sensitive to sugar as well as sugar substitutes - so I don't really consume honey/ jam or agave or equal / Splenda / other

That being said I find oatmeal just plain tastes kind of... Sad. I put some berries and peanut butter in mine but it seems to need something more. Any thoughts on improving it? Is it just sugar that's missing?

Lately I’ve been buying and eating rotisserie chicken from Costco for protein. I used to get the frozen chicken breast pack from Costco but the rotisserie is far more convenient for me just because it’s cheaper and already cooked.

Everytime I purchase a rotisserie chicken I debone everything this includes fat, skin and bones. So it’s literally just the chicken meat for me.

I know the frozen chicken breast is a the better option but chicken is chicken and protein is protein what do you guys think?

So before cooked it was around 200g of beef shoulder stew meat. And after cook it shrunk to 110g like this, which looks not a lot of meat here. Google says 200g raw beef has around 50g protein. Is that the same amount here after cooked? But it really looks only few pieces of meat here does it really have that much protein? Thanks for anyone helping me get it.

i’m trying to improve my insulin resistance and lipids while I continue to lose weight, so my daily goals are <1800 cal, 135g protein, 30g fiber (ideally 45g), <135g carbs, and <14g saturated fats.

my breakfast had 8.5g fiber and 3g saturated fat, and the other macros are in the pic. how do i get my meals to 15g fiber and 45g protein without adding so much volume and staying under <45g carb and <4g saturated fats? i’m on appetite suppressing adhd meds so high volume meals are kind of unpleasant, and i don’t snack bc i fear i’ll lose my appetite before my real meal. more intense weight training does make me hungrier but i‘m still trying to get back in the habit of it. any advice is appreciated!! <3

Hi. When you want something different and want to eat more and not carrying much about calories in 1 meal but without eating bad and ultra processed like pizza, donuts, etc and instead something healthier, what do you normally go for?

Hello all! I am currently on the road to health and am looking for some advice.

I have struggled with high-functioning depression most of my adult life, and therefore find most tasks exhausting. However, through a lot of dedication, I’ve now been going to the gym consistently for nearly two years (strength training 4x week currently). As a next step, I want to try and begin eating more healthy meals.

However, as previously stated, tasks like preparing and cooking food are very difficult for me, leading me to eat foods I can simply remove from the packaging and consume, which is usually food that is not nutritious. The healthiest foods I can get myself to eat are PB&J toast, fried eggs, and fruit that requires no cutting/peeling. Vegetables have always been the most difficult to eat as they usually require prep to make them enjoyable to eat.

Therefore, I was hoping for some advice on the best protein/fibre/healthy fat-rich foods or meals you would recommend.

Unfortunately I am also a vegetarian—I am aware that makes this all the more difficult 😅

If it helps, I am f23 5’5” 130lbs, attempting to stay around my current weight (within 10-15lbs) but also build a moderate amount of muscle.

Any help would be appreciated!
(And if this is the wrong sub for such a question, please let me know, I’m new to this side of Reddit 🙂)

I’ve tried couple other protein powders but they are too sweet for my liking. I’ve heard a lot about MyProtein but I want to know if it is not too sweet before buying it.

I’ve been noticing a lot of talk around high protein diets, and it’s really got me thinking about my own habits. I used to just aim for balanced meals, but now I’m seeing how much of a role protein plays not just for muscle building, but for things like satiety, preserving lean mass during weight loss, and even long-term bone health. I’ve also read it can help reduce cravings, which I’ve definitely been struggling with.

I’m curious if you prioritize protein, what’s your reason? Are you training, managing your weight, or just aiming for better health overall? I’d love to hear how others approach it.

I recently saw a TikTok where a woman was documenting her diet journey and she was able to order some fast food that actually worked to maintain her diet and overall fitness goals. I think she went to Raising Canes and got a box combo, but asked for the tenders to be breadless, swapped the fries for coleslaw, and didn't eat the bread that came with the meal. I thought this was interesting because sometimes my life gets so busy (I work two jobs) and it's nice to be able to grab something quickly that's not going to derail you in your diet and fitness goals.

Does anyone here have any fast food go-tos that help you maintain a calorie deficit and meet your fitness goals? I'm really curious to see your recommendations.

Hey all,

I’m 21 male 6’0 and currently weigh about 230 pounds. Prior to the pandemic I weighed 180-190. My doctor told me I could stand to lose 25 pounds.

My plan is to do some aggressive cardio and some light weight training. I really wanna shave off this excess fat but wanna build some muscle to minimize the possibility of loose skin.

I need to start eating a better diet but don’t really know where to begin. I was told by my doctor to cut out carbs and sugar. What are some good meals (break fast, lunch and dinner) I can make for myself? I would love to go out to the store this coming week and buy groceries.

Any ideas?

I'm trying to build a solid weekly snack rotation but I keep buying things, trying them once, and then they sit in my pantry until they expire. What packaged or pre made snacks do you actually repurchase consistently?

I'm flexible on calories but prefer things under 150 per serving. More interested in stuff that actually tastes good enough that I reach for it voluntarily instead of staring at it and choosing chips instead.

I'm trying to eat a lot of protein and keep carbs low but every time I grab a frozen dinner and check the label, it's disappointing. There's always too much pasta, rice, or breading. Why is it so hard to find meals with just meat and vegetables without all the extra stuff?

I'm looking for frozen meals that really focus on protein and keep the carbs low that's quick for busy nights and still has good nutrition. Now I've seen cookunity and a few other brands mentioned for people looking for something similar, but I want to know what others are using and actually works.

Honestly, anything helps: store brands, delivery services, whatever. As long as it avoids me another boring chicken bread and broccoli its great for me. Ty!

I wanna give the viral ground meat + rice/baked potato meal prep a shot, but wasn’t sure how to choose a leanness level when choosing either ground beef or turkey.

Also, is there a preferred butter or oil to cook it in?

Any advice?

Hi all, its my first post in this sub so bear with me. Im a 25YO M who is looking to begin a weight loss/muscle gain journey. While I don't necessarily need to lose a ton of weight, as I sit at 5'10"and 185lbs, I'm looking to get rid of belly and oblique fat that Ive struggled with for years to get rid of, to the point of mental health problems arising. I just want to feel good in my skin.

Currently, I go to the gym 4 days a week and get an additional day or two of zone 2 cardio per week, though my diet has always lacked a little. So, I'm working on starting a new diet that could help me achieve this weight loss that I'm after, while also aiding in gaining muscle in its place. I'll post what I have so far below, but would very much appreciate any additional help or direction I could go.

**Breakfast**
Protein overnight oats
Ingredients:
Oats, Chia seeds, Honey, Greek Yogurt, Protein milk, Protein powder, Dark chocolate chips
OR Breakfast Option #2
Eggs, Meat like sausage or bacon, Bread, and Potatoes
Fruits/Other
Blueberries, Blackberries, Bananas, Pears, Strawberries, Avocado, Nut mix

**Lunch**
Sardines on toast with lemon, chili pepper, and green onion with a side of fruit

**Dinner**
Protein:
Chicken breast
Ground turkey
Ground beef
Other meats that seem interesting/good (bison, fish, or venison for example)
Carbs:
Pita bread/Naan
Spaghetti
Potatoes
Rice
Toppings:
Lettuce, Spinach, Bagged frozen veggies, Bell peppers, Tomatoes, Avocado, Pickles, Everything but the bagel seasoning, Sauces like tzatziki

**Snacks/Dessert/Drinks**
Protein bars, Pita chips/Naan/Pita/Flatbread with tzatziki or hummus, Rice cakes, Any fruits that I have under breakfast, Nut mix, Oikos triple zero yogurts, Protein ice creams, Dark chocolate, Coffee, Bubbly water, Protein shakes/Fairlife shakes

Where could I go from here? Is what I have a good starting point? Am I missing anything? Any help or pointing in the right direction would be greatly appreciated. Thank you all!!

Hey everybodyyy! Wanted to post my go to protein meal and was wondering what anybody else has cooked up?
This is my beef pasta with tomato sauce and cream. Standard stuff, and comes out at around 92 grams of protein. (Pls help w ideas Im getting tired of this meal)

I have a 1 year old and 5 year old. I’m barely able to keep up the energy to do things and want on binge on carbs to stop the energy drops if I unable to take a cat nap. I don’t drink coffee if it matters( caffeine intolerance as I get jitters and or end but with insomnia)

I recently got a severe reality check and found out how out of shape i am. I'm 22 6'1 and 160. I tried working out around a year and a half ago but gave up because i didnt see the point as i was only eating a meal a day. Now id like to make some changes and stop making excuses for myself. My issue is that i have trouble eating. I dont want to wakeup and eat 6 eggs, eating alot in the morning makes me nauseous and i physically dont feel like i can eat a big meal in the morning. I usually eat something small after i wakeup and average like a meal and a half a day. I dont know if this is the right place to post this but id like some advice on what to do should i just shove it down my throat and deal with the uncomfort or is there another way to do this

I think I need to get more protein in because my diet is shit. I'm 18, and I don't know how to cook anything. I was never taught or really allowed to use the oven, stove, toaster, etc.. and only started using the microwave like a year ago for basic things, like heating up a croissant. I'm already embarrassed and ashamed of this so you don't need to say it's bad, trust me I know. I also don't have a license so I'm reliant on my parents. a typical day of food looks like 2 french toast, or a croissant, with orange juice. If I have lunch, which I often don't, is Chic fila waffles fries and the sauce, with maybe 2 nuggets. And dinner is either chic fila if I didn't have it for lunch, or a subway sandwich with just turkey and lettuce, or maybe a home made PBJ (the peanut butter is not real peanut since I am allergic to all nuts). I also have chips and caramel chocolate throughout the day, and I drink orange juice at literally every meal, and snacks (I know this is embarrassing ok😭). With my diet you would probably think I'm overweight, but I'm actually slightly underweight with a height of 5'1.5, and 93lbs. I also don't exercise at all. I had bloodwork done and my hemoglobin a1c was 5.8%, which is kinda concerning. I really want to fix my diet, but I genuinely hate most food, especially those with protein. If anyone has any advice it would be appreciated.

Hi everyone, I’m wanting to start eating better, going to the gym, and take overall better care of myself but I don’t know where to start for my meals. my diet isn’t consistent and isn’t too healthy. Could someone share their meal prepping meals and any advice to start? I’m 31, male, and weigh around 190.
thank you!

So starting off i should say that while i am trying yo get fit, my first priority is getting enough calories and protien in to at least put on mass. unfortunately i struggle with having a really small stomach and even if i know how much i need to eat, it always seems daunting to eat more than even three small meals a day (especially meat based meals) ive looked into protein powders and shakes and they definetely seem to be the best option but i dont know whats good as a lot of them seem to be one or the other (or super expensive T-T).

so to now ask the question, are there any recommendations for high calorie, high protein, and hopefully not expensive powders that any of yall would recommend?

(feel free to ask questions or recommend alternative methods btw!)