Protein powder is one of the cheaper protein sources, at least what I get. I don't go super high. I have a couple on subscription and rotate them, average 25 grams a scoop for under $1 a scoop. One of them is 45 servings for $25 or something for a big tub.
I mix mine with a high protein milk that's 50 cents a cup. that gives me 38 grams for around $1.20 or so. By comparison the cheapest premade single serve protein shakes at my local stores run around $1.70 for 26 gm or $2.99 for 42 gm.
For other animal protein I do ground beef, eggs, and salmon. all cheap where I am in nowhere USA. 18 eggs for 99 cents. Eat 6 eggs at a time. I mean you can bulk on like 6 eggs, toast, hash browns, for $1. Not bulking even cheaper. You get somewhere around 80-85 protein in lb of ground beef. I get 20 grams of protein from wild caught salmon for $1.
I do 1-2 scoops a day max. Your protein needs aren't really THAT high unless you are cutting. It sounds like you were worried about stalling on muscle and strength but don't want to get fat. maybe try to eat maintenance plus 1 protein scoop.
A couple of years ago I lost a lot of fat with IF and keto. Problem was I lost muscle too. So I just looked like a thin/average cuck. I even lifted and my arms looked like noodles, which was crazy considering I was pretty jacked when I was younger. Because I was on extreme weightloss and there was no water in my muscles, I was deflated. So I went more high carb and high protein, actually possibly closer to "the zone" or pretty even between macros. IDK, I know I just wasn't doing that high fat, low carb, moderate protein shit anymore. If you look around relevant forums a lot of the people just eating steak or whatever are skinny fat hippies who don't look healthy at all.
I like the idea of "main gaining" - not trying to go on any big cuts but bulking while not getting fat, weight doesnt change much but you lose a little fat and gain a little muscle and repeat - by having sufficient calories and working hard.
My cheap maingaining diet looks something like this;
3 eggs, half avocado, 2 slices high fiber toast
4 oz salmon, baked potato
3 servings cottage cheese, blackberries
4 oz ground beef, sweet potato, mixed veggies
protein shake
1 cup quick oats mixed with serving of peanut butter and cocoa
that's $8-9 a day and over 1gram/lb LBM for me, I could make it cheaper w/ higher protein and lower calories if I wanted. can cut number of meals by doubling eggs/beef fewer meals and adding in snacks, etc.
For cutting I would do 200-300 calories under maintenance and increase protein and water consumption. It's pretty much impossible for me to go over maintenance - I would need to eat multiple large pizzas, triple Whoppers or some shit daily.
You can take my advice or not, but I'm in my 40s and in pretty good shape with no TRT and only using weights at home and walking is my only cardio. My maintenance is pretty high just from all the walking
