well,I take in 50g pro in my pre wo drink, and 50-75 in my post. I eat tuna and chicken throughout the day, so I eat around 250-300gpro a day. if you want morepro, doubleup the shakes. I use 2 scoops pro, and 2-3 scoops oats in each shake.
1 can of tuna has 30g pro, I eat 2-3 cans a day. chic breasts are about 35 per serving. add nuts to no carb days, milk has pro. just up your eating, 220 will be easy if you add little by little.