Whey Protein for beginners

[memphisb]

hi all,

I am overweight and looking to trim down for a lean muscular look.

I have about 20 kgs (44 pounds) to shed. I go to gym on other days and running abt 3 times per week.

My question is do I need Whey Protein which I think I may have been losing muscle during the process

I m asking as I haven't felt my legs, calves or quals strengthening.

My diet consists of tuna with wheat sandwiches, salads mostly clean diet.

I am thinking of adding 2 eggs whites per day to prevent lost of muscle while weight losing. Will it work or whey protein as a post workout better??

[lovehasrisen]

hi all,

I am overweight and looking to trim down for a lean muscular look.

I have about 20 kgs (44 pounds) to shed. I go to gym on other days and running abt 3 times per week.

My question is do I need Whey Protein which I think I may have been losing muscle during the process

I m asking as I haven't felt my legs, calves or quals strengthening.

My diet consists of tuna with wheat sandwiches, salads mostly clean diet.

I am thinking of adding 2 eggs whites per day to prevent lost of muscle while weight losing. Will it work or whey protein as a post workout better??

Make sure your overall daily diet is solid.
What workout program are you on?
Whey Protein can def. help... XF and ON are both solid brands!

[mrkdrt]

If you are able to post a sample diet for an entire day it would be easier to help you. Based off what you said, it seems like your protein intake is ultra low. I mean, 2 egg whites is at best 12-14g protein. Are you eating tuna sandwiches all day?!

More details the better

[trainhard8624]

hi all,

I am overweight and looking to trim down for a lean muscular look.

I have about 20 kgs (44 pounds) to shed. I go to gym on other days and running abt 3 times per week.

My question is do I need Whey Protein which I think I may have been losing muscle during the process

I m asking as I haven't felt my legs, calves or quals strengthening.

My diet consists of tuna with wheat sandwiches, salads mostly clean diet.

I am thinking of adding 2 eggs whites per day to prevent lost of muscle while weight losing. Will it work or whey protein as a post workout better??

use a whey to supplement what you can't get from food. aim for at least a gram per lb of bodyweight everyday. here's an affordable low cal option to try...

http://www.bodybuilding.com/store/sf/econo.html

[memphisb]

Make sure your overall daily diet is solid.
What workout program are you on?
Whey Protein can def. help... XF and ON are both solid brands!

Thanks for the reply.

Mon, Tue
Jog and walk for 35 mins. 10 mins of climbing stairs of 11 stories

Wed
Gym, Lat pull downs and other machine aided with weights.

Thur, Fri
Same as Mon and Tue.


On Mon- Fri

I walked for total of 30 mins to/fro work, abt 1.5 km combined each day.


Sat
Swimming

Sun
Walking for 60 mins.



I have lost about 1.5 kg in last 3.5 weeks following above regime.

[furglasses]

Wheat products is the number 1 reason for weight gain in O bloodtypes.

[trainhard8624]

Thanks for the reply.

Mon, Tue
Jog and walk for 35 mins. 10 mins of climbing stairs of 11 stories

Wed
Gym, Lat pull downs and other machine aided with weights.

Thur, Fri
Same as Mon and Tue.


On Mon- Fri

I walked for total of 30 mins to/fro work, abt 1.5 km combined each day.


Sat
Swimming

Sun
Walking for 60 mins.



I have lost about 1.5 kg in last 3.5 weeks following above regime.

need more resistance training, one day a weeks not enough.

[mrkdrt]

Wheat products is the number 1 reason for weight gain in O bloodtypes.

THEE number 1 reason? You don't say...

[trainhard8624]

THEE number 1 reason? You don't say...

hmmmmm....

[memphisb]

If you are able to post a sample diet for an entire day it would be easier to help you. Based off what you said, it seems like your protein intake is ultra low. I mean, 2 egg whites is at best 12-14g protein. Are you eating tuna sandwiches all day?!

More details the better

After morning jogs:
1 litre of water then followed by below for the rest of day.

Meal 1 @ 0700 hrs
Oat meal, 1 bowl

Meal 2 @ 0900hrs
Plain espresso, half cup and 6 pieces of plain wheat biscults
500 ml of water, green tea 1 cup

Meal 3 @ 1200hrs
Salad with tomatoes, lettue and vinegar dressing
500 ml of water

Meal 4 @ 1500
Oat meal bread 3 pieces with tuna in water, low fat cheese and olive oil
500 ml of water

Meal 5 @ 1700
6 pieces of plain biscuits
500 ml of water
Green tea 1 cup

Meal 6 @ 1900
stir fried veg, soup, little rice.

Meal 7 @ 2100
Fruits whichever I can find


I think I m losing alot of muscle with this diet. Please comment.
Blood sugar control is ok, I don't feel tired or sudden spike in hunger.

So I m thinking if i should add egg whites to my meals or get a supplyment. As I still have fats all over my body, I m inclined to spend on supplements as I don't think I am able to see visible substantial results with it.

[whiplash948]

Whey products are great for helping to drop weight, as whey is good for a snack or a pre/postworkout supp. Try out the 16 flavor sample pack by ON to really get a feel for what flavors you do or don't like, though I will stand behind ON's Strawberry Banana Whey mixed with milk until the end of the world.

EDIT:

After morning jogs:
1 litre of water then followed by below for the rest of day.

Meal 1 @ 0700 hrs
Oat meal, 1 bowl

Meal 2 @ 0900hrs
Plain espresso, half cup and 6 pieces of plain wheat biscults
500 ml of water, green tea 1 cup

Meal 3 @ 1200hrs
Salad with tomatoes, lettue and vinegar dressing
500 ml of water

Meal 4 @ 1500
Oat meal bread 3 pieces with tuna in water, low fat cheese and olive oil
500 ml of water

Meal 5 @ 1700
6 pieces of plain biscuits
500 ml of water
Green tea 1 cup

Meal 6 @ 1900
stir fried veg, soup, little rice.

Meal 7 @ 2100
Fruits whichever I can find


I think I m losing alot of muscle with this diet. Please comment.
Blood sugar control is ok, I don't feel tired or sudden spike in hunger.

So I m thinking if i should add egg whites to my meals or get a supplyment. As I still have fats all over my body, I m inclined to spend on supplements as I don't think I am able to see visible substantial results with it.

You're damn right you're gonna lose muscle with this diet. I couldn't see a single thing in there that screamed "LOADED WITH PROTEIN" to me. Chicken and shrimp; plain Greek yogurt mixed with some kind of fruity whey powder (I recommend strawberry flavor powder for that, mixed in with some fresh blueberries). Your diet right now is loaded with carbs, and not even good carbs at that, nor at the proper time. I'm seeing very few whole grain sources, and fruit, such as an apple, should be eaten PRIOR to working out if you want to slim down. Eating carbs at night = short-term energy source gets stored as long-term energy source = fat accumulation.

[trainhard8624]

After morning jogs:
1 litre of water then followed by below for the rest of day.

Meal 1 @ 0700 hrs
Oat meal, 1 bowl

Meal 2 @ 0900hrs
Plain espresso, half cup and 6 pieces of plain wheat biscults
500 ml of water, green tea 1 cup

Meal 3 @ 1200hrs
Salad with tomatoes, lettue and vinegar dressing
500 ml of water

Meal 4 @ 1500
Oat meal bread 3 pieces with tuna in water, low fat cheese and olive oil
500 ml of water

Meal 5 @ 1700
6 pieces of plain biscuits
500 ml of water
Green tea 1 cup

Meal 6 @ 1900
stir fried veg, soup, little rice.


I think I m losing alot of muscle with this diet. Please comment.

you're getting very little protein. base all of your meals around a lean protein and healthy carbs, throw in some vegetables. right now your diet will cause you to lose muscle i can promise you that.

[mrkdrt]

^^Need a lot more fat and a lot more protein than you are eating

What's your macro breakdown as it stands?

[HALOBRYAN]

After morning jogs:
1 litre of water then followed by below for the rest of day.

Meal 1 @ 0700 hrs
Oat meal, 1 bowl

Meal 2 @ 0900hrs
Plain espresso, half cup and 6 pieces of plain wheat biscults
500 ml of water, green tea 1 cup

Meal 3 @ 1200hrs
Salad with tomatoes, lettue and vinegar dressing
500 ml of water

Meal 4 @ 1500
Oat meal bread 3 pieces with tuna in water, low fat cheese and olive oil
500 ml of water

Meal 5 @ 1700
6 pieces of plain biscuits
500 ml of water
Green tea 1 cup

Meal 6 @ 1900
stir fried veg, soup, little rice.

Meal 7 @ 2100
Fruits whichever I can find


I think I m losing alot of muscle with this diet. Please comment.

WOW and u only want to add 2 eggs???

bro here a quick and easy fix

6 egg white or can tuna in water for every meal + Plain oat + PB = weight loss and muscle gains*

base of 250 guy who supplement on a good multy, Fish oil, And at least 100gr of protein(25 with BFast, 50 postwo, and 25 before bed

[memphisb]

^^Need a lot more fat and a lot more protein than you are eating

What's your macro breakdown as it stands?

Are egg whites good substitutes for Whey protein?

I don't quite understand whats a macro breakdown?

[memphisb]

As not to deviate from the original topic on supplements.

My observation is that my breathing and stamina has improved then week 1.

However, the calves and legs felt weak/same during each strides as week1.

Something is wrong with my training somewhere or my diet which i suspect lack of protein n muscle lost.

Would a supplement like whey protein help?

[trainhard8624]

Are egg whites good substitutes for Whey protein?

I don't quite understand whats a macro breakdown?

no but it'd be good to use both in your diet. macro breakdown is how it breaks down into carbs, fats, and protein. carbs and proteins have 4 calories per gram and fat has 9.

[HALOBRYAN]

Are egg whites good substitutes for Whey protein?

I don't quite understand whats a macro breakdown?

in my opinion the best. egg white protein is superior to whey protein

[RonShipman]

hi all,

I am overweight and looking to trim down for a lean muscular look.

I have about 20 kgs (44 pounds) to shed. I go to gym on other days and running abt 3 times per week.

My question is do I need Whey Protein which I think I may have been losing muscle during the process

I m asking as I haven't felt my legs, calves or quals strengthening.

My diet consists of tuna with wheat sandwiches, salads mostly clean diet.

I am thinking of adding 2 eggs whites per day to prevent lost of muscle while weight losing. Will it work or whey protein as a post workout better??

Get yourself a good 100% whey Isolate and buy a big bottle of Fish Oil... Whey Isolate for after your lift. I use to do the egg whites only. Now I do like 1 yolk with 3 egg whites. Get some yolk man it's good for you.