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Started By
Message
Wanna get y’all’s advice on protein shakes and protein intake.
Posted on 7/31/24 at 5:44 pm
Posted on 7/31/24 at 5:44 pm
I started getting serious with my diet and excessive earlier this summer. I’ve been happy with my results so far as I’ve probably lost 15 pounds maybe more and have added some muscle mass and tone. I actually made a post about what my calorie deficit should be and how to calculate it a month or so ago. So I’ve been trying to eat high protein and I’ve been ramping it up to about 150 grams a day. That’s with 90 of those grams coming from 2 shakes I eat after my 2 daily workout/runs. It might be in my head but I do feel like I’m a little bloated and I feel like I look bloated too. Should I maybe only drink 1 protein shake and reduce down to 115 grams a day. I want/need to lose about another 30-40 pounds but I want to maintain and build some muscle while I lose fact. I’m currently doing moderate cardio and moderate strength training 5-6 days a week
This post was edited on 7/31/24 at 5:48 pm
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Posted on 7/31/24 at 6:25 pm to OGtigerfan87
If you like cardio, consider doing HIIT workouts. Avoid any excess sugar including artificial sugar. Cut out alcohol completely. If doing protein shakes, look for caesin protein. It breaks down slower and will have you feeling fuller for longer.
Posted on 7/31/24 at 6:27 pm to BilbeauTBaggins
I’ve already cut out pretty much all sugar. I’m not eating sweets water is my 99% of what I drink. I’ve heard good things about those workouts.
This post was edited on 7/31/24 at 6:27 pm
Posted on 7/31/24 at 6:30 pm to OGtigerfan87
I do OMAD and want to start having protein shakes as my “dessert”. Any recommendations?
Posted on 7/31/24 at 6:38 pm to Draco Malfoy
quote:
want to start having protein shakes as my “dessert”. Any recommendations
Not completely sugar free but here’s what I have been doing for my desert shake.
~4-6oz of milk 4-6 oz of ice two scoops of choc protein powder and two tablespoons of coffee choc creamer powder for coffee.
I sometimes add a banana or a heaping spoon of peanut butter for variety.
It’s not completely fat/low calorie but has replaced my milk/cake or ice cream before bed habit I had.
Posted on 7/31/24 at 7:03 pm to OGtigerfan87
So any suggestions on the protein intake? Is 150 too much or is that much likely to cause bloating ?
Posted on 7/31/24 at 7:48 pm to OGtigerfan87
Too much from the shakes. They are meant to be a supplement, not your main source. Add in more protein from meats, fish, poultry and use the shake as an after workout, curb your appetite snack
Posted on 7/31/24 at 10:30 pm to OGtigerfan87
Truly if you're trying to lose weight, eat less. Protein shakes for post workout only. Add some fiber to your diet. Eat a lot more nuts and berries. Snack throughout the day with very small servings to keep your metabolism going.
Posted on 8/1/24 at 5:26 am to OGtigerfan87
How much do you weigh?
The answer regardless will be do not drop down to 115g protein.
Also I wouldn’t assess how bloated you are during the day and especially at night. Do it first thing in the morning before you eat or drink.
The answer regardless will be do not drop down to 115g protein.
Also I wouldn’t assess how bloated you are during the day and especially at night. Do it first thing in the morning before you eat or drink.
Posted on 8/1/24 at 6:03 am to OGtigerfan87
150 is not too much. Which protein powder are you taking? Some have a lot of filler that contributes to the bloated feeling. 90 from shakes is a chunk. You don’t have to quit them completely, have 40g worth of powder in one shake and then take 40g worth and mix it with 200g of Greek yogurt, 10g of honey, and 50g of blueberries. That would get you over 100g of protein using less powder.
The general advice given and what has worked for me is 1 gram per pound of your ideal bodyweight. I eat 195 per day and 45 comes from transparent labs whey protein and 18 comes from bubs collagen protein.
Seriously, congrats on your progress, 15 pounds of fat is life changing stuff if you can keep it off.
The general advice given and what has worked for me is 1 gram per pound of your ideal bodyweight. I eat 195 per day and 45 comes from transparent labs whey protein and 18 comes from bubs collagen protein.
Seriously, congrats on your progress, 15 pounds of fat is life changing stuff if you can keep it off.
Posted on 8/1/24 at 6:15 am to OGtigerfan87
i tried protein shakes also, didnt like that bloat either. i bought some deep freezers and now buy beef whole cow and eat majority beef, nose to tail, and lift weights. never felt better. ive since come to believe there is not a better general staple of the average person's diet, which provides more potential for improved general performance, than grass-fed and finished beef. So much of what many people complain about - skinny fat, energy levels, food management inconveniences, etc went away for me on this way of eating. I encourage you to do your own research on the macro and micro-nutrient profile of the product
thats my experience and just my 2c
thats my experience and just my 2c
This post was edited on 8/1/24 at 6:20 am
Posted on 8/1/24 at 7:38 am to OGtigerfan87
quote:
So any suggestions on the protein intake? Is 150 too much or is that much likely to cause bloating
protein doesnt cause bloating and no 150g is not much at all. it may be the milk in shake itself
you need to eat more whole food protein.
something like this
Breakfast-
2-3 eggs
25g ratio greek yogurt
lunch- 6oz chicken breast and a green veggie and simple carb source if you are having carbs
dinner- kind of a repeat of lunch or 6-8oz of some other meat
snack- 1 40g protein shake
simple and effective to get to 150g or protein.
but are you sure 150g is enough if you are in that steep of a deficit? how is your strength training? still adding weight and getting stronger? what is your current BW?
Posted on 8/1/24 at 8:40 am to OGtigerfan87
What's your current weight & daily calorie intake?
I believe the general rule of thumb is for protein intake to match goal bodyweight. Nothing wrong with shakes as a supplement but I don't think it should be your primary source of protein. Try to incorporate more lean meats into your other meals.
I believe the general rule of thumb is for protein intake to match goal bodyweight. Nothing wrong with shakes as a supplement but I don't think it should be your primary source of protein. Try to incorporate more lean meats into your other meals.
Posted on 8/1/24 at 8:57 am to OGtigerfan87
If the more milk/dairy based whey flavors are not agreeing with you, could also try switching to the "clear" protein with fruit flavors. Wicked, Seeq, etc
Those taste much lighter and mix very well with water. Very easy to drink.
Those taste much lighter and mix very well with water. Very easy to drink.
Posted on 8/1/24 at 11:52 am to BamaFanInTigerland
Thanks for the advice and encouragement so far, here is the answer to some of those questions. I’m not 100% sure my weight because I’m trying to only weigh in certain intervals because the last couple diets I’ve become obsessed and would weigh every other day. My first weigh in is in a week. I started this diet at about 257 and I’ve lost a considerable amount. I’m guessing I’m in the low 240’s or high 230’s. Going up and down with my weight has been a pattern for about the last 15-20 years so I’m pretty good at guesstimating. I’ve done the calorie calculations and with my amount of activity ( moderate exercise 5-6 days a week) my maintenance should be just over 3000 calories. I’m consuming around 1500-2000 a day depending on the day. I usually don’t eat breakfast but I have my post workout shake about 10:30 and eat my first meal at lunch which is usually like 30 grams of a lean protein with raw vegetables and fruit. Then about 40-50 grams at supper with raw veggies/fruit and a little bit of carb. Then I’ll have a 2nd 45 gram shake after my evening run/workout but I’m thinking about cutting that one out. I only drink water with meals and throughout the day and I eat zero sweets.
This post was edited on 8/1/24 at 11:56 am
Posted on 8/1/24 at 10:02 pm to OGtigerfan87
Sounds like 185-200g minimum protein a day.
Posted on 8/2/24 at 5:31 am to OGtigerfan87
Congrats on the big drop in weight, not easy to get started.
Just some thoughts after reading your post. The goal is for long term sustainable results. The best way to do that in any endeavor in life is to make whatever it is enjoyable. Ima tell you right now, being in a 1500 calorie deficit isn’t enjoyable and most definitely isn’t sustainable. If you’re truly tracking your calories, pull that deficit back to 500 or so calories. You’ll find you can fit in the occasional “sweet” and eat more food instead of pounding protein shakes.
Yeah, and a big severe deficit is gonna create “diet fatigue” quick, and the rebound into binging is gonna be a high chance. If you’re putting in the work and making healthier meal choices, then you’ll get to whatever your target body type is. It just takes time
Just some thoughts after reading your post. The goal is for long term sustainable results. The best way to do that in any endeavor in life is to make whatever it is enjoyable. Ima tell you right now, being in a 1500 calorie deficit isn’t enjoyable and most definitely isn’t sustainable. If you’re truly tracking your calories, pull that deficit back to 500 or so calories. You’ll find you can fit in the occasional “sweet” and eat more food instead of pounding protein shakes.
quote:
Going up and down with my weight has been a pattern for about the last 15-20 years
Yeah, and a big severe deficit is gonna create “diet fatigue” quick, and the rebound into binging is gonna be a high chance. If you’re putting in the work and making healthier meal choices, then you’ll get to whatever your target body type is. It just takes time
Posted on 8/2/24 at 5:36 am to OGtigerfan87
quote:
Thanks for the advice and encouragement so far, here is the answer to some of those questions. I’m not 100% sure my weight because I’m trying to only weigh in certain intervals because the last couple diets I’ve become obsessed and would weigh every other day. My first weigh in is in a week. I started this diet at about 257 and I’ve lost a considerable amount. I’m guessing I’m in the low 240’s or high 230’s. Going up and down with my weight has been a pattern for about the last 15-20 years so I’m pretty good at guesstimating. I’ve done the calorie calculations and with my amount of activity ( moderate exercise 5-6 days a week) my maintenance should be just over 3000 calories. I’m consuming around 1500-2000 a day depending on the day. I usually don’t eat breakfast but I have my post workout shake about 10:30 and eat my first meal at lunch which is usually like 30 grams of a lean protein with raw vegetables and fruit. Then about 40-50 grams at supper with raw veggies/fruit and a little bit of carb. Then I’ll have a 2nd 45 gram shake after my evening run/workout but I’m thinking about cutting that one out. I only drink water with meals and throughout the day and I eat zero sweets.
Do not cut out any protein. You need more if anything. Your calorie deficit seems to be in a good spot. You should only lose .5 to 1 lb per week. It takes years to get in good shape. If you want to put on muscle, you will need more protein. You aren't getting enough protein. Look into the carnivore diet or a modified version of it like the animal based diet (what I use and love).
Posted on 8/2/24 at 7:10 am to OGtigerfan87
Yea man buy a crock pot and put some roasts in there. You need to eat more meat. I honestly think of protein shakes as a bulking supplement, not a cut. They aren't filling. If I'm cutting, I try not to drink any calories.
This post was edited on 8/2/24 at 7:11 am
Posted on 8/6/24 at 11:27 am to OGtigerfan87
I get the premiere protein shakes from walmart. One in the morning and one in the evening.
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