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March 25th, 2008, 05:15 AM
|  | Member | | Join Date: Jun 2007
Posts: 913
Rep Power: 134065 | | | Protein shakes on non-lift days?
So, weird question... I've recently upped my calories to 2000 a day. I've also decided to keep my MWF full body lift routine in place followed by my usual 50 minutes of cardio. I am readding in the T TH cardio sessions in. On days I lift, I take TWO scoops of whey protein (Fortress or some other crap, not the most expensive but hey, whatever), my question is, it helps me get my calories in for those days... should I still take those two scoops on the non-lift days? If not, I have to account for some protein (53 grams and 220 calories) somewhere else (which might be possible, might not be possible on other days). I think if the answer is no, than it will be harder.
My main question is... will taking protein on non-lift days be detrimental to my lifting from the previous day.... will it hurt my progress?
Any feedback/suggestions is greatly appreciated. I am still trying to lose some weight while making a better cut all around...
Thanks!
-Keith |
March 25th, 2008, 05:20 AM
|  | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 14,881
Rep Power: 558881 | | | How much protein are you getting in now relative to your body weight? |
March 25th, 2008, 06:16 AM
| | Member | | Join Date: Jun 2007
Posts: 913
Rep Power: 134065 | | | Thats the thing... I am not strict to that "equation" of 50-30-20 or anything else. I've stuck to calories in vs. calories out. Now I am thinking I might need to change that due to my new goals of a leaner mid-section.
If I were to calculate protein in grams per day, I would say (without the shakes) it is about 125 grams or so. It's hard because I've only thought about it in terms of calories... and maybe that is all wrong for my current goals. Generally speaking, I had a bowl of oatmeal with added protein and fiber (bout 10 grams of protein I think) with a snack pack of no sugar added applesauce. Snack is a serving of almonds (about 160 cals, pretty much all fat cals ~120 of em at least), then I have lunch (which is usually a yogurt and a lean cusinie but I have been eating homemade chili which has a ton of protein, with a v8) for a total of around 400, then my workout (post workout is a banana for carbs and with 2 scoops of protein) which gives me another 320 cals, Dinner varies but usually a lean beef or chicken breast (about 8 oz of either one), sweet potato for 250 calories and a veggie for 50-75. After dinner, I either have an egg omlet with egg beaters (3 servings, turkey sausage and 2% cheese) in a carb smart tortilla or a bowl of fiber based cereal like kashi (lots of protein and fiber). Damn, I hate rants... all I know is, ~ 2000 cals, not protein intake...
Shit, I might need to start thinking this whole game plan over.
-Keith |
March 25th, 2008, 06:29 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 14,881
Rep Power: 558881 | | | Yea, calories got you to where you are, which is unbelievably great progress. But to go to the next level, you are probably going to need to start paying attention to grams.
You are still cutting down, right? I think you said you upped your cals but you're still in a deficit. |
March 25th, 2008, 06:35 AM
| | Member | | Join Date: Jun 2007
Posts: 913
Rep Power: 134065 | | Quote:
Originally Posted by Steve  Yea, calories got you to where you are, which is unbelievably great progress. But to go to the next level, you are probably going to need to start paying attention to grams.
You are still cutting down, right? I think you said you upped your cals but you're still in a deficit. | Yep... 2000 calories a day. 5'11" @ 181.5 lbs, 28 years old. I do about 700-900 calories a day with WT and/or cardio. So I still have a nice deficit going on there... just not sure what I need to do with grams now. I hope I am able to get it right... |
March 25th, 2008, 06:50 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 14,881
Rep Power: 558881 | | | Start with your protein and efas.
I'd up your protein a bit.... something like 1 gram per pound of goal body weight works well for a minimum.
When I start my diet next week, I'll be taking in 2 grams per pound of lbm.... but that's a special diet.
1-1.5 grams per lb of lbm is an acceptable range while dieting for a relatively lean individual.... which I'd consider yourself at this stage in the game. Obese people can get away with a lot less protein.
EFAs, you can shoot for something like .25 grams per pound coming primarily from the good stuff. Make sure you're getting your omega 3s in (fish oil). You can go higher than that, but that's a ballpark estimate. I'd say the upper range is .45-.5 grams.
Beyond that fill in the gaps with carbs. Stick to the fibrous stuff as much as possible but starchy stuff isn't going to kill you. |
March 25th, 2008, 06:58 AM
| | Member | | Join Date: Jun 2007
Posts: 913
Rep Power: 134065 | | Quote:
Originally Posted by Steve Start with your protein and efas.
I'd up your protein a bit.... something like 1 gram per pound of goal body weight works well for a minimum.
When I start my diet next week, I'll be taking in 2 grams per pound of lbm.... but that's a special diet.
1-1.5 grams per lb of lbm is an acceptable range while dieting for a relatively lean individual.... which I'd consider yourself at this stage in the game. Obese people can get away with a lot less protein.
EFAs, you can shoot for something like .25 grams per pound coming primarily from the good stuff. Make sure you're getting your omega 3s in (fish oil). You can go higher than that, but that's a ballpark estimate. I'd say the upper range is .45-.5 grams.
Beyond that fill in the gaps with carbs. Stick to the fibrous stuff as much as possible but starchy stuff isn't going to kill you. | Awesome, I feel like all I need to do is take in more protein on my non-lift days (like the two scoops of protein) which will get me to about 175 (goal weight with a lean core), I already take in my EFA's with my Omega 3's (1200 mg in the morning and 1200mg in the evening, plus the EFA's from my Kashi cereal) gets me fairly close. I might need to get some more of those in with something else tho... everything else I fill in, I mind the carbs that are starchy, I like the fibrous stuff like broccoli or sweet potatoes versus the starchy pastas... I do know their importance however. Amazing how counting calories sometimes will even itself out if you are smart on taking in the right stuff that fills you up. |
March 25th, 2008, 07:03 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 14,881
Rep Power: 558881 | | | Sounds like you're right on track then.
I take 6 grams of fish oil per day, so don't be afraid to bump that up a bit.
Getting omega 3s from things like flax, which I assume is the source in Kashi, isn't great for reasons beyond the scope of this discussion. It's not that it's bad.... it's just that it's not efficient. |
March 25th, 2008, 07:05 AM
| | Member | | Join Date: Jun 2007
Posts: 913
Rep Power: 134065 | | Quote:
Originally Posted by Steve Sounds like you're right on track then.
I take 6 grams of fish oil per day, so don't be afraid to bump that up a bit.
Getting omega 3s from things like flax, which I assume is the source in Kashi, isn't great for reasons beyond the scope of this discussion. It's not that it's bad.... it's just that it's not efficient. | Yep it is flax, which I avoid in the pill form. Would taking 3 1200 mg omega 3's be a good move? Gives me about 4 grams... which is nice from that alone. Also, are things like the almonds and peanuts a good source of fat as well? I decided to get back into those too. |
March 25th, 2008, 07:13 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 14,881
Rep Power: 558881 | | | Ya, 4 grams is good.
And I eat nuts and PB every day. |
March 25th, 2008, 07:26 AM
| | Member | | Join Date: Jun 2007
Posts: 913
Rep Power: 134065 | | Quote:
Originally Posted by Steve Ya, 4 grams is good.
And I eat nuts and PB every day. | Sir, as usual, I thank thee. I feel like the next time I am out in Lancaster we should meet up... catch some dinner, I really owe you a lot. |
March 25th, 2008, 07:50 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 14,881
Rep Power: 558881 | | | Anytime. Schedule is always busy, but I'm always willing to make room for good company, food, and beer. |
March 25th, 2008, 08:52 AM
|  | Senior Member | | Join Date: Jan 2008 Location: West Deptford, NJ
Posts: 2,092
Rep Power: 145536 | | Quote: |
I take 6 grams of fish oil per day, so don't be afraid to bump that up a bit.
| I have to ask this b/c I don't know anyone taking it - do you get any sort of an aftertaste from the fish oil? I was thinking about starting it but do not want to be tasting the remnants of it thoughout the day...
__________________
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March 25th, 2008, 08:54 AM
|  | The Objurgating Queen | | Join Date: Jun 2006 Location: near the search button
Posts: 21,588
Rep Power: 357932 | | some get it some dont - when I was taking it -I got awful flipper burps - belching the alphabet was becoming anew hobby with a disgusting afterfish taste... 
__________________ 390-191-150-199-51% Motivation is not something you find or lose, have or don't have. It is the product of how you see yourself in the world: active or passive, effective or ineffective, powerful or victimized, normal or pathological. |
March 25th, 2008, 08:57 AM
| | Female Body Sculptor | | Join Date: Jul 2006 Location: Deos Fortioribus Adesse
Posts: 14,881
Rep Power: 558881 | | Quote:
Originally Posted by ali.smedley I have to ask this b/c I don't know anyone taking it - do you get any sort of an aftertaste from the fish oil? I was thinking about starting it but do not want to be tasting the remnants of it thoughout the day... | Nope.
I get no ill side-affects.
That said, I know of people who do. It's strange how some people handle them | |
