Yeah, to me that’s a LOT of food. Just for dinner you’re talking about 2 baked potatoes and 3 cups of broccoli, plus a cup of cheese, for example.
Having said that, I know we’re all different, so even if you don’t consider it a lot of food, it’s still 40-50g low for the day.
Well, perceived food volume definitely is subjective 
Yet, the above is incomplete, as stated, but already references 152 g of protein and obviously one is at liberty to replace side dishes that are possibly percieved as highly satiating (e.g., potatoes) with ones that are easier to take in (you referenced rice) or more palatable (bagles with cold cuts, maybe?)
Point being that bringing in a single dedicated protein source for each meal in combination with the stray protein from carby side dishes and veggies brings you a long way. I still don’t know what your protein target is according to the calculator, so I can’t (and am not planning to) aim at your individual target 
, but I really think it’s not necessary to supplement with 100 g of protein powder, even though I don’t object to it in general. I just like more variety in my food / actually enjoy eating this stuff
Thanks for your examples. As mentioned above, my goal is 190g from the calculator, that’s why I’m pointing out the deficit in the example. You’re saying it’s relatively easy to meet the goal without even trying, but you’re not hitting the goal. The other thing I haven’t mentioned is that it’s really hard to eat like this when you have a family and don’t want to have to constantly cook special meals for one person. What I’ve been trying to do so far is to always have things like chicken and fish available so I can eat with others and then stack on extra protein for me. If I also add a scoop or two of powder, that usually gets me to 125-150, which is where I end up low, very similar to your example. It’s that extra 50g that makes it particularly hard. I do appreciate you trying to help, just clarifying why it’s harder for me personally than in your example since you started by saying it surprised you anyone had trouble meeting their goal, and you’re not meeting the goal.
Ah, good to know I’m not smart enough to read your entire post, so I missed the 190 g 
.
And I have to admit, I have the luxury of being able to taylor my meals as I desire, so that definitely makes it easiert.
The reason I don’t meet 190 g P is simply because my target is only around 150, yet I find myself cutting out my protein source from dinner on a regular basis because I already reached my target earlier when eyeballing my day
The TR calculator is on steroids?
I’m all for protein but that sounds excessive. I’ve read the studies on diminishing returns and TR is advising an amount well in to the very diminishing returns area.
My target derived from Prof. Don Layman’s work is 1.4-1.6g per kg.
For a 190 pounder that would be 120 to 138g per day.
This study seems to indicate that 1.6g/kg is the outer limit for fat free mass gains at least for resistance training. I don’t think there any studies for endurance athletes.
I guess I should have shared the number earlier! Glad it makes my point clearer.
If only there were threads about protein intake…
Sorry for the hijack!!! 
I will say this is the most feedback I’ve gotten even though I tried in the protein one. Maybe you can try for carbs there 
Chicken, rice, and avocado should help with that one! (Maybe some taco sauce for an additional bang)
If you have an Aldi near you they do a Protein Sourdough that’s 10g of protein per slice. That’s a good one to add protes.
One way it would help is to think of your calories intake as a 7day week instead of day to day. Someone might struggle to eat enough per day but as 7 day window (includes before AND after) they might balance that.
Only managed 577g
55g at breakfast, as I woke up late.
223g on the bike, sugar water and honey
The 150g honey wasn’t great but it was terrible either, with plain water to wash it down.
Only 82g for lunch after, I knew I should’ve got rice or something but I wasn’t feeling it. But plenty of protein. The rest has been snacks and dinner.
So I’m 150g short, I’ll see how that affects my recovery for the long trail run tomorrow.
Thanks for playing.
The only issue with large amounts of honey is it has a higher concentration of fructose which can upset some peoples stomach in high doses. I personally stick to table sugar.
Get a post ride recovery drink in. Could have easily got a good chunk of that 150g in there.
How long was your ride? And I second @Eightball w/table sugar.
Table sugar turns my stomach in high doses, so I go with the maltodextrin/fructose mix if I want more than 50g or so per bottle.
Sugar water baby. I can drink 120g in 750ml of water no issues 
Although that’s rare / race situations.
If it’s too sweet, add a tiny bit of sodium citrate to make up for salt loss as well and you’re golden.
For easy endurance I do 50-75g / hour
For threshold and up I do 100g / hour
My last bonk was a decade ago and nothing since as I started doing above. Even on 5 hour rides, I don’t take solids in. It’s a mess to eat and hard to digest anyway. I also hate stopping for anything except water refill anyway.
Didn’t sleep well but got through a 90min trail run okay this morning, particularly as I don’t run that long much at all. So maybe 570g C was okay yesterday. Another 1l bidon is winging its way to me which gives me another 100g C during the ride too.
I make a version of a banoffee pie that I got from GCN back in 2019. Make it the night before and it’s ready to go.
Ingredients:
90g quick oats (about a cup)
A pinch of salt
Few drops of vanilla essence
30g muscovado sugar (2 tablespoons) or dark brown sugar
1 espresso (about 50ml)
200ml skimmed milk or milk of choice
1 medium sized ripe banana (100g when peeled)
150g natural low-fat greek style yogurt
10g (1 square) of dark chocolate - optional
Nutritional value
Energy (kcal) 759.6
Fat (g) 11.2
of which saturates (g) 3.7
Carbohydrate (g) 131.8
of which sugars (g) 64.9
Protein (g) 29.2
Salt (g) 1.6
Fibre (g) 11.7
If I’m racing more than 90min, I will also have first up, two slices of thick raisin bread toasted with Jam (not honey or peanut butter)
80g carbs/6.4g protein/5g fat
Close to 232g carbs/35g protein/16g fat
On the bike I made my own drink mix with 90% sugar & 10% maltodextrin to achieve 1:0.8 glucose to fructose. Make it to the demands of the ride (60-100g/hr). Add some Electrolytes and salt to taste. Remember to have one bottle of water to rinse your mouth out after taking in all that sugar!
I also make my own gels by reducing the drink mix on the stove and putting into a 90ml reuseable fluid sachet. I do add a coffee shot or 5g sodium bicarbonate as well depending on the demands of the ride.
Longer rides, I will add in a muesli bar, Mars bar, Snickers, banana (25-40g of carbs each) to break things up. Commercial gels are my last resort. Fuel the effort and eat normally the rest of the time.
