A little background to start out - I am not a new years resolution dieter that is going to quit next week.

I started losing weight last year after seeing a picture of myself looking like dogshit and dropped around 80lbs in 2016 on my own using an elliptical, home gym setup and diet/supps. I started at 333 on Jan 4 last year and have been down to as low as 246 - I have more consistently stayed right at 250-253. I had a little lapse over the holidays but I am going strong again now. I typically do a full workout 5-6 times per week consisting of 4 miles on the elliptical and some rotation of arms/chest/legs/back/shoulder/core workouts depending on the week. I typically do this after work starting around 7-8pm.

Should I use whey or casein protein post workout / before bed if I am looking more to lose weight and tone rather than just build muscle. This is my main goal and I cannot find a solid answer online without analyzing a bunch of scientific test data.

What do you OT workout gurus think I should try next to keep things moving forward?

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Posted by KG6

Member since Aug 2009

10920 posts

Posted on 1/6/17 at 12:35 pm to LuckyInKentucky

I think you might be a perfect example of someone who probably doesn't need any supplements, just a well rounded diet. You aren't looking to build muscle, so why the need for excess protein? You aren't doing a ridiculous amount of cardio where you are breaking down muscle that I can see. I probably wouldn't worry about it too much, or at least wouldn't veer too far from what you've been doing. Sounds like it was working. Unless you flat out plateaued in regards to weight loss. Might just have to re-evaluate your caloric intake now that your body has changed so much.

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Posted by Hoops

Member since Jan 2013

6520 posts

Posted on 1/6/17 at 12:43 pm to KG6

Great answer. A lot of those protein scoops have a ton of calories. Eat clean and stay in the gym is all you need. Until you hit a certain point anyway.

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Posted by Shepherd88

Member since Dec 2013

4581 posts

Posted on 1/6/17 at 12:51 pm to LuckyInKentucky

Casein is more of a meal replacement protein (it's slow digesting). Whey and more specifically whey isolate is better for post workout as it's digested rather rapidly. Are you eating dinner after your workout at 8 pm? Can you workout in the morning (5 am) instead?

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Posted by bayouvette

Raceland

Member since Oct 2005

4718 posts

Posted on 1/6/17 at 12:57 pm to Shepherd88

as long as you are getting enough protein in your meals to maintain the muscle you have then you are ok.

But you can get 46 grams of protein in whey Optimum nutrition at only 256 cals and 6 g of carbs IIRC.

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Posted by Sbk1992

Member since Oct 2016

23 posts

Posted on 1/6/17 at 7:04 pm to LuckyInKentucky

It's all about your macronutrient intake (proteins, carbs, fats) vs what you burn. 1 gram of protein/pound of body weight is typically sufficient for fat loss. Your protein source doesn't really matter as long as you hit it everyday. I would suggest a whey isolate over casein because I find isolates digest better, but that's just my .02. And as someone said before, casein is more of a meal replacement

This post was edited on 1/6/17 at 7:06 pm

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