Discussion
Male, 45, 1yr ex 40 a day smoker , 105k, want to lose 25k ish. I've started 5X5 wieghts, and 30 mins a day excercise bike at 120 heart rate. Stiff as a board, but not in a good way
At 235lbs I should be eating around 230g of protien per day, but I dont seem to be able to get enough protein in without going over 1800 cals per day.
Here's my basic daily diet.
Porridge, 2tbsp youghurt, 1 tbsp jam, coffee =450 cal, 20g Protein.
Protien shake, 110cals, 20g Protein
tuna wrap 1/2 tin, = 200cal, 15g protein.
Protien shake, 110cals, 20g protien.
Dinner 450 cals, 25g protien.
2 crispbreads, cot cheese, nuts or olives snack. 80cals 7g protien.
2 hot chocolate drinks 80 cals (my sweet treat)
Another 100 cals cos I aint measuring, 5g protien?
Totals aprrox 1600 cals and 115g of protein.
Other than drinking more of the god awful protien shakes, and tuna which Im not too keen on, how else do I get more protein in?
Help appreciated guys.
At 235lbs I should be eating around 230g of protien per day, but I dont seem to be able to get enough protein in without going over 1800 cals per day.
Here's my basic daily diet.
Porridge, 2tbsp youghurt, 1 tbsp jam, coffee =450 cal, 20g Protein.
Protien shake, 110cals, 20g Protein
tuna wrap 1/2 tin, = 200cal, 15g protein.
Protien shake, 110cals, 20g protien.
Dinner 450 cals, 25g protien.
2 crispbreads, cot cheese, nuts or olives snack. 80cals 7g protien.
2 hot chocolate drinks 80 cals (my sweet treat)
Another 100 cals cos I aint measuring, 5g protien?
Totals aprrox 1600 cals and 115g of protein.
Other than drinking more of the god awful protien shakes, and tuna which Im not too keen on, how else do I get more protein in?
Help appreciated guys.
grumbledoak said:
Baffled as to your consumption of protein 'shakes' when you have that much weight to lose. Bin them first.
I think when some people hear that you should eat lots of protein to loose weight they don't realise that it's in place of carbs and fat and start adding shakes and udos oil and taking about their lats. . . Calories in vs calories out. It's that simple. Only when you are training do you need to think about all that bumfMy current plan of monitoring calories and exercising a minimum of 30 minutes a day is working well. I don't actually own any weighing scales as I am concentrating on body shape at the moment, but I am definitely getting thinner and losing a bit round the waist.
Forget the protein shakes etc at this stage, as has been said they are really only good for the science of bodybuilding
Forget the protein shakes etc at this stage, as has been said they are really only good for the science of bodybuilding
I'd echo the getting rid of the protein shakes.
TBH, I think this whole protein thing that circulates the internet is a big con. Has anyone ever produced evidence that someone who casually works out, which is all most people do, actually need the amount of protein they recommend? When I say evidence, I mean, proper scientific research, rather than some crap circulated by a company who produces protein powders?
TBH, I think this whole protein thing that circulates the internet is a big con. Has anyone ever produced evidence that someone who casually works out, which is all most people do, actually need the amount of protein they recommend? When I say evidence, I mean, proper scientific research, rather than some crap circulated by a company who produces protein powders?
pbirkett said:
I'd echo the getting rid of the protein shakes.
TBH, I think this whole protein thing that circulates the internet is a big con. Has anyone ever produced evidence that someone who casually works out, which is all most people do, actually need the amount of protein they recommend? When I say evidence, I mean, proper scientific research, rather than some crap circulated by a company who produces protein powders?
My traps are all the evidence i need to know it works.TBH, I think this whole protein thing that circulates the internet is a big con. Has anyone ever produced evidence that someone who casually works out, which is all most people do, actually need the amount of protein they recommend? When I say evidence, I mean, proper scientific research, rather than some crap circulated by a company who produces protein powders?
You misunderstand.
There is plenty of evidence that says you need protein to build muscle, thats not under debate; its the sheer amount of protein people recommend. I've seen as much as 2g per lb of bodyweight mentioned. For a 200 lb man, that is 400g. I've seen no proper evidence whatsoever that suggests you need anything like that much. Its a waste of money, but I'm sure the whey protein companies love it
I have read evidence that says athletes (i.e. not most people) should have up to 1.8g per KG of protein - that is a LONG way shy of what some recommend...
Anyway, I'm going OT here, good luck with the plan OP - just forget the protein shakes, you really don't need them.
There is plenty of evidence that says you need protein to build muscle, thats not under debate; its the sheer amount of protein people recommend. I've seen as much as 2g per lb of bodyweight mentioned. For a 200 lb man, that is 400g. I've seen no proper evidence whatsoever that suggests you need anything like that much. Its a waste of money, but I'm sure the whey protein companies love it
I have read evidence that says athletes (i.e. not most people) should have up to 1.8g per KG of protein - that is a LONG way shy of what some recommend...
Anyway, I'm going OT here, good luck with the plan OP - just forget the protein shakes, you really don't need them.
okgo said:
My traps are all the evidence i need to know it works.
Looking forward to a photo of you on the "World's favourite bodybuilder" thread. 
More seriously, as okgo has said, why are you even weight training? You have 25kg (so I'm reading 35kg) to lose. The rest of your diet sounds fine. Stick with that and get some exercise: swimming, running, aerobics, spinning, bloody racket sports (I hate them), anything. In six months, two stone lighter and much fitter, you might want to start weights. And you'll still be some distance from protein shakes territory.
Best of. But, accept your (current) self first.
k that.grumbledoak said:
okgo said:
My traps are all the evidence i need to know it works.
Looking forward to a photo of you on the "World's favourite bodybuilder" thread. More seriously, as okgo has said, why are you even weight training? You have 25kg (so I'm reading 35kg) to lose. The rest of your diet sounds fine. Stick with that and get some exercise: swimming, running, aerobics, spinning, bloody racket sports (I hate them), anything. In six months, two stone lighter and much fitter, you might want to start weights. And you'll still be some distance from protein shakes territory.
Best of. But, accept your (current) self first.
grumbledoak said:
okgo said:
My traps are all the evidence i need to know it works.
Looking forward to a photo of you on the "World's favourite bodybuilder" thread. More seriously, as okgo has said, why are you even weight training? You have 25kg (so I'm reading 35kg) to lose. The rest of your diet sounds fine. Stick with that and get some exercise: swimming, running, aerobics, spinning, bloody racket sports (I hate them), anything. In six months, two stone lighter and much fitter, you might want to start weights. And you'll still be some distance from protein shakes territory.
Best of. But, accept your (current) self first.
whythem said:
My main goal is fat loss. While doing my research I read on a lot of sites that while I should concentrate on cardio and calorie deficit diet, I would also benefit from wieght training by toning muscle, stopping muscle from atrophy, and that lean muscle burns calories better than fat. The trouble is there is so much info out there you dont know where to turn. Opinions change from one personal trainer to the next. Im very close to joining "Marjorie" at wieght watchers.
That was your first mistake Internet weight loss sites are, by and large, rubbish. Most of them are pushing their own programmes, want you to sign up to their newsletters, buy their books etc. etc. and as you say, much of the information is contradictory or just plain wrong.Sure, if you want to gain lots of muscle you need protein, but for the average Joe like you and me just wanting to lose a few pounds it's very simple - eat less, move more. Anything more complicated is just clouding the issue.
ETA: Actually, Marjorie at Weightwatchers isn't a bad idea at all. The biggest problem with losing weight isn't knowing what to eat, or losing the weight at all. It's maintaining the motivation to stick with it and group sessions are an excellent way to do this.
Edited by deckster on Friday 29th January 07:16
whythem said:
My main goal is fat loss.
In which case, forget the weight training and the protein shakes.If you want to lose fat, work on your CV, at around 70% of max heart rate (220 minus your age). Aim to do 40-45 mins at least 3 times a week.
Eat decent, healthy food, but keep an eye on the calories. It's a simple case of burning off more than you consume.
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