Whey Protein

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posted by JackB03

Hey everyone. Im 20 years old, 6'3", 255lbs. Im drinking 8 bottles of water(13 floz), with 43g worth of protein in each bottle of Whey Protein. That equals alittle more than 400g of protein. Im also eating fish, salad, fruits. Is this good to day everyday?

Im trying to loose weight but build muscle. Let me know what yall think.

_Jack

posted by estray

Holy shit No. Get your protein from whole foods and supplement with a shake 1 or 2 times a day not 8. Just drink the water straight up. Eat fish, chicken breast, tuna, etc.

posted by Robfromny

protein has calories, and depending on caloric intake - deturmines a big portion of fat loss, so be carefull with all that

posted by JackB03

Ok thanks....You think yall could send me yalls day eating schedule. I dont like Tuna, so what can I substitute that with?

Thanks,
Jack

posted by estray

I cant lose fat and add muscle at the same time not many can as you really have to know your body. I would suggest you cut down to your ideal bf% first and then eat and train to add muscle. Heres why, and I just went through this myself. I was able to add about 12 lbs of muscle in 7 weeks but since ive found its extremely hard to diet and lose fat without losing muscle, i lost alot of it(muscle) when cutting back down. What a waste of 7 weeks of bulking and hundreds of $ of food!. But its alot easier to add muscle without adding fat. Youre so full all the time when bulking you dont feel the need to cheat and eat foods that are destructive to your goals but when youre dieting and hungry, thats a different story.

For cutting, keep the protein high and eat low glycemic carbs and good(EFA) fats. A good ratio is 50/30/20 (prot/carb/fat). eat 5 evenly spaced meals throughout the day and keep em about the same size as far as cals. Do 45 min of cardio 3-4x week and youll be all set. If you want, take a fatburner like ephedrine and caffiene to speed up metabolism. As for total cals for the day, figure out your maintenance caloric level and start with a 400 cal deficit. So if its 2800 cal day, go with 2400. Split that up 5 ways and youve got roughly 500 cal per meal. Use fitday.com to keep track. Its got nice little pie charts to keep track of your ratios. Put everything in including condiments. they add up!

Heres what I eat when I want to add muscle. I dont know if thats enough cals for you since you weigh 75 lbs more than me but you could start with this and increas your portions if needed. Just keep it clean(no fast food), do 20 min of cardio 3x week, and you wont add fat.

800 oatmeal, protein shake, skim milk, pb toast
1100 eggsalad on multigrain bread,
100 broiled whitefish, cup of rice
3:30 apple, whey shake in skim milk , celery
600 chicken breast broiled, cup of rice, veggies
800 cottage cheese, peanut butter on toast
1030 2 cup skim milk, 2 tbsp peanut butter, 2 scoop whey, banana
3700 cal, 361g prot, 381g carb, 82g fat

Notice only 120g of that protein comes from whey shakes(5 scoops), the rest from whole food. The gainer shake b4 bed really pushed me over the top when I couldnt gain.

posted by JackB03

Hey thanks for writing back. I understand what your saying, but Im 6'3" and 255lbs. Im overwieght. You think I should eat all that?

Also, some people on here suggested I get close to 500g/d of protein and cut the carbs and fat down to less than 300g/d.

What do you think?

jack

posted by estray

No, im saying diet first down to your ideal bodyfat, then eat all that to add muscle. Its almost impossible to add muscle and lose fat at same time so you gotta pick which you want to do first. I would cut fat for the reasons stated above. For cutting bodyfat eat something like this:

8am- 4egg whites, 2 pcs whole grain toast, protein shake with milk
11am- celery and peanut butter, yogurt
1pm- turkey sandwich on whole grain bread
4pm-banana, protein shake
6pm- workout, pwo shake
7pm- chicken breast, green beans
9pm- before bed-cottage cheese, protein shake/milk, 1tbsp nattural pb

2400 calories, 310g protein, 165g carb, 52g fat

The idea is eat 5-6 small meals every 3 hours keep your metabolism from slowing. Dont eat a big dinner, same size as other meals.

posted by estray

Yeah and 400g of whey protein has over 2000 calories!

posted by JackB03

WOW...So I shouldnt do that!! Thanks for everything man. What is PWO Shake?

jack

posted by JackB03

Oh yea, about the protein shakes, I have Whey Protein. Is that ok or should I try something else?

jack

posted by estray

Post workout shake. Its a very, very important meal and it should be fast acting protein like 2 scoops of whey in water.

posted by JackB03

I just want to think you for everything youve helped me with. Alot of people told me different things and didnt explain enough. Im glad you know what you know. Thanks again.

jack

posted by estray

No problem.

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