Dude you only need 1g/pound of bodyweight at most.
Regardless of cutting or bulking even 0.6-0.8g is plenty fine
You can aim for 105-140g
I did 0.6-0.7g this year and still put on muscle while getting shredded
I doubt that you need that much protein, period:
>Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.
1 kg is about 2.2 lbs, so, 2.2 g/kg/day = 1 g/lb/day, which at your weight would be 173 g / day.
And that’s the upper daily intake, the highest ever reported in the literature for a value that maximizes anabolism.
The reason why there’s an upper limit on the amount of protein that maximizes anabolism, is because after a certain amount, excess protein gets degraded and digested for energy instead of used to build muscle. Basically, after a certain point, you’re just making your pee expensive.
So since you’re having issues anyway reaching your target, I think you’re safe to lower your target.
As for the specific amounts of protein… here’s what I would actually say: don’t skip out on the healthiest food in order to maximize the amount of protein that’s in the food versus in shakes.
For example: Don’t skip out on leafy greens in order to eat extra chicken; dietary fiber helps your body absorb the protein you eat, by keeping your gut microbes healthy (they’re important for proper nutrient absorption).
Your body doesn’t really care whether it gets crucial nutrients from food or in other ways. But it absolutely does care if you’re skipping out on important nutrients. As long as high chicken and egg consumption isn’t crowding out the many other components of a healthy diet, you’ll be fine, and the precise location of the protein, whether in shakes or in solid food, really doesn’t matter.
Generally, whey protein is a convenient method of reaching your macronutrient goals and unless you have specific intolerances, whey is a high quality source of it.
The issue is that consuming 100g from shakes likely means that you are missing the opportunity for a variety of micronutrients found in whole foods.
On a side note, even while cutting weight and at low body fat, 200g is excessive for your weight. It would do you no harm to scale it back somewhat.
Always attempt to max out your protein requirements with food. The protein supplements are an aid (quick pre or post workout supplement).
Do not use protein supplements for half of your protein intake.