Hey everyone, I'm trying to loose my access fat I have, but nothing is working. I eat healthy and I exercise daily. I wanted some questions on how to loose fat with Whey Protein. How do I do it? Do I take it with water before a workout and after or before a workout and that's it? Do I take 2 scoops of Whey protein before or after a Cardio exercise or workout? 2 Servings is 66g of protein and 1 serving is 33g. Would someone help me with this Whey protein it's really confusing me. I wanna loose fat and gain muscle. Someone help me please?
08-08-2010, 04:17 PM #1
Fat loss with Body Fortress Super Advanced Whey Protein
08-08-2010, 04:22 PM #2
Oh just responded to you in the Nutrition forum.
Whey protein has nothing to do with fat loss. Use to it to supplement your diet when you cannot meet your protein requirements through whole foods.
Nothing is working for you in terms of fat loss cause you are likely taking in more calories than you burn. Are you currently tracking calories? What is your current calorie intake? Macros? What are your stats?
Some tips for you:
1.) Figure out your maintenance calories then subtract 300-500 cals (ecto-endo); adjust accordingly to achieve your desired rate of fat loss;
The Harris-Benedict formula (BMR based on total body weight)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Katch-McArdle formula (BMR based on lean body weight)
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Then multiply the BMR with your activity level
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
2.) Protein 1g per pound of bodyweight; could take in less (i.e. 0.75g per pound of bodyweight) if BF% is greater than 20%;
3.) Fats 0.4-0.5g per pound of bodyweight;
4.) Resistance training 3-4x/ week; focus on multi-joint exercises
5.) Cardio as needed
6.) Consistency. Every. Single. Day.
Good luck. Train hard.
08-08-2010, 04:32 PM #3
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