Protein is by far the hardest macro for most people to hit once they start tracking. I get so many emails, messages, and comments about “Coach Wayne, how can I get more protein?” “I still have 100g of protein left today, what do I do?”
First off, y’all are doing great if you are tracking everything you eat and staying under your overall calorie goal. This is why I call it “DAILING IT IN.” It’s not instant. It’s not automatic. It takes some work to dial in the right macros and see how you have to change your diet.
Reverse Engineering Your Diet for Protein
To reverse engineer means to start at the end (the final product) and work backwards to see how it was made. With nutrition, this works great!
Start with your final product of the PERFECT Macro Day! (**Awwwwwww!!!! Can you hear the angels singing? LOL)
For our example, take Jimmy – He needs 2200 calories – 220g of protein, 193g carbs, and 61g fat. He’s cutting with 40%P/35%C/25%F
With REVERSE ENGINEERING for protein, I want Jimmy to start planning tomorrow by logging only his protein sources. Protein sources need to be primarily protein. DUH! No counting cheese of peanut butter as “protein source.” While those can add a little protein to your day, you will blow out the rest of your macros if you are trying to use those for your protein. Take a look!
Jimmy got within 19g of his protein goal and knows exactly where he is getting all that good protein from!
Now I would have Jimmy fill in the rest of his day and meals with carbs and fats to round out his day. By reverse engineering his day, there will be no surprises. If he doesn’t have enough carbs for some rolls at dinner, he won’t eat them. If he has extra fat and protein at night, maybe he will add in and make a chocolate/PB whey shake.
When you pre-track protein, it becomes really easy to build PERFECT days.
Keep bringing it teamRIPPED!
Coach Wayne
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
