I don't have a gram count of my protein intake, but I can tell you I had protein at every meal, except leading up to a competition. I ate 6-8 times a day, small meals, and each meal was balanced with a protein, carb, and a bit of good fat. I was heavier on the protein during a building phase, which looking back now, I doubt it was very healthy for my body. But, I enjoyed what I was doing for that period of time.
My main sources of protein were egg whites, tuna, chicken/turkey, and I did grind up nuts/seeds and coat the chicken/turkey and bake them. I did the occasional protein drink, but preferred to get my protein from food. We judged my progress by how my body was looking at any given time, and adjusted the diet accordingly.
My diet was strict and hard, and I believe that is why I burned out eventually, not to mention the hard work. As I said, it all depends on your goals. I was lucky to have the owner of the gym on my side, who had a degree in nutrition, and had put many women into competition.
Good luck!
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