How To Hit 200g of Protein a Day (4 Simple Meals)
The exact four meals I eat to hit 200g of protein a day without meal-prep Sundays, powders at every meal, or dry chicken. Real food, real schedule.
By Justin Myers · June 9, 2026
Fat Loss, Protein & Training Guides
Everything here is the playbook I actually use — written for guys with real jobs and real lives, backed by evidence, with honest numbers.
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Protein & Nutrition
All Protein & Nutrition →Protein Timing: Does the Anabolic Window Really Matter?
Protein timing barely moves the needle — daily total builds muscle, the anabolic window is hours not minutes, and the 30g absorption limit is a myth.
By Justin Myers · June 8, 2026
How Much Protein Do You Actually Need? (The Honest Numbers)
The evidence-based protein targets for fat loss and muscle growth — what the research actually supports, where the marketing exaggerates, and how to find your number in 30 seconds.
By Justin Myers · June 8, 2026
The Best Vegan & Plant Protein Sources
Yes, you can hit your protein on a vegan diet. The best plant protein sources, ranked by grams, plus how much vegan protein you actually need.
By Justin Myers · June 2, 2026
How To Choose a Protein Powder (And When You Actually Need One)
Protein powder is a cheap, convenient way to hit your daily target. Here's how to choose one — and the honest case for skipping it.
By Justin Myers · May 26, 2026
The Best High-Protein Snacks (20g+, Minimal Effort)
The best high-protein snacks need zero prep and pack 15-30g — Greek yogurt, cottage cheese, jerky, tuna, string cheese, edamame, or a shake.
By Justin Myers · May 19, 2026