I am 190 lbs and I will be cutting starting Monday. I don't want to loose an ounc eof muscle. I read that if you get 2 grams of protein per each pound of body weight muscle loss will not occur. Should I get 2 grams per pound or is that overkill? I am willing to do it, but I need a few suggestions as how to get that much. The obvious answer is food, but what specifically? I already have chicken, tuna and salmon in my diet and I still need more. So do I get the rest by having like 4 whey shakes a day? Keep in mind I need all this protein while staying under 2800 cals.
Although it is adviseable to increase your protein intake while you're cutting weight, I don't think 2g per pound of bodyweight is necessary. The old 1-1.5g per pound of bodyweight range is sufficient even while cutting in my opinion. Just make sure that you are also losing the weight at a slow and steady pace. Even at 2g per pound, if you are losing 4 pounds of week your muscle is at greater risk than if you are losing 1 pound each week.
The only time it's bad to feel the burn is when you're peeing...
You don't preserve any more lean mass when eating anything over about 1.25g per lean mass. So eating 2g is just expensive. Stick to 1.25g-1.5g lean mass and you will be fine.
If you REALLY want to you can go up to 1.5g TOTAL mass - but if you are looking to drop glycogen stores really low then you might want to be careful with excessively high protein intake as extra will be converted to glucose - which can make really low carb/keto type diets less effective.