Protein shake diet.

[Jb26607]

This is my first attempt at trying to lose weight. Currently 24 5'10" 190. I'm not horribly overweight but I am overweight. I need to get down to 160-165 between now and August. This is the outline for my weight loss plan, any advise would be great.

Daily Multivitamin, fish oil, ADHD meds (yes I have ADHD)
3:30am 15-20min cardio i.e. 1.5m run
4:00am 16oz 60g protein shake 300cal, 2lg eggs 150cal
8:00am 8oz 30g protein shake 150cal
12:00pm 8oz 30g protein shake 150cal
5:00pm 4oz chicken breast 1cup spinach ~150cal
6:00pm 1hr cardio/strength rotate daily
7:00pm 8oz 30g protein shake 150cal
~1100cal daily

I followed this for 2 days so far. The biggest thing is feeling hungry at night. I love food. I often eat for the enjoyment of it, now I'm trying to eat just for sustainment. The ADHD meds help suppresses my appetite in the morning so I have to make myself eat something.
The reason for all the protein shakes, my doc told me if I was going to do a very low cal diet that I need to consume ~1g of protein per pound of body weight, that and it's quick and easy.

[anonymous]

please read this and start a diet with FOOD

http://forum.bodybuilding.com/showth...hp?t=156380183

[tazithman]

Don't do this diet.

It is crazy unhealthy and you WILL loose lean mass. If you follow it you may survive until august, but you'll still be skinny fat from all the muscle you loose. I periodically do 1200cal/day diets on cut but never for more than 3 days without a refeed. Basically your trying to maintain 4lb/week weight loss for 2 months. If you were 300lbs this would be fine but your talking loosing 15% of your mass in 2 months.

Vitamins have nowhere near the bioavailabity as from food so just taking a multivitamin wont cut it for micros. There is like 0 fat in that diet, your body REQUIRES fat to survive.

Read above link, get a real diet

[Jb26607]

Thank for the advice, like I said this is my first attempt to lose weight. When I was in high school I was a cross country runner and always lean. After I got out of the army last year I got lazy and packed on the pounds. Now that I'm getting back in I need to meet height and weight requirments and past a PT test, which right now I can not. I've since amended the above diet.

Breakfast 8oz 30g protein shake 6 hard boiled eggs, 1 fruit
Snack 1cup oatmeal
Lunch 16oz 60g protein shake 4oz turkey breast
Dinner same as above
Snack 18oz protein shake smoothie- 1scoop, 2tbsp peanut butter 1 banana

Feel free to suggest any changes

[dipatel13]

Thank for the advice, like I said this is my first attempt to lose weight. When I was in high school I was a cross country runner and always lean. After I got out of the army last year I got lazy and packed on the pounds. Now that I'm getting back in I need to meet height and weight requirments and past a PT test, which right now I can not. I've since amended the above diet.

Breakfast 8oz 30g protein shake 6 hard boiled eggs, 1 fruit
Snack 1cup oatmeal
Lunch 16oz 60g protein shake 4oz turkey breast
Dinner same as above
Snack 18oz protein shake smoothie- 1scoop, 2tbsp peanut butter 1 banana

Feel free to suggest any changes

Not a single vegetable?
You need more than just protein in your diet. Can't forget fats, some carbs, micronutrients. Not to mention, you haven't listed any calories or macros.

Read this: Calculating Calories and Macronutrients

[ComeOnFFS]

Not so healthy as plans go....but...

It's basically a modified PSMF. An MPSMF, if you will. So if you ditched the cardio and lifted heavy a few times a week you shouldn't lose much LBM at all. That's the theory.

You'd be better off getting the protein from chicken breast, tuna, 5% lean mince and adding more veg in the mix which won't affect loses.

And although some people have done this type of diet for 6 weeks or more most will find their health/sanity suffers far more quicky.

[bklein28]

Protein shakes are considered a supplement for a reason. They aren't supposed to be the mainstay of a proper diet. You would be much better off having 1, maybe 2, shakes a day and filling the rest in with real food. Although this may be a way to lose weight, you will get hungry much quicker getting all of your nutrients from protein shakes. If you're hungry all the time you will be more prone to binging which will put you back to square one. Satiety is one of the biggest obstacles when cutting which is why you see most diets packed with eggs, chicken, and other lean forms of protein that take time to digest.

[phoenixr2]

will it work? Yes.
will you hate life? Yes.

Set up and do something more sustainable.

[Jb26607]

Ok, so to be honest the reason for the protein shake is my job. I'm a paramedic at a service with a very high call volume. I rarely have time to cook let alone eat unless it's fast food or other garbage. I use protein shakes as a meal replacement because it's so easy, I can chug one on the way out or in between calls. I meal prep as much as I can but I can't store it in bulk at work and I might do 48-72 hr shifts.

[NoCarbsNoSugar]

What protein powder are you using?
What are the macros on the label?

You know, it is NOT a good idea to go without real food for such a long time.
If you fall off the wagon, and you probably will, you're going to put on more weight than you weigh now.

I don't mean to be negative.
I just saw too many people fail after trying things that were too extremist.

Take some time to read the stickies in this section.
All you really need to do is create a 15%-20% caloric deficit, and you will lose the weight.

Why August?
What happens in August?
More importantly, what happens AFTER August????
How will you keep the weight off?
I assume you are not planning to do just protein powder forever.

It is much better to find something that is sustainable for the long ride.

There is lots of help here.
I hope you seek it out and use it.
It's for your own good.

Welcome to the forums.

[dipatel13]

Ok, so to be honest the reason for the protein shake is my job. I'm a paramedic at a service with a very high call volume. I rarely have time to cook let alone eat unless it's fast food or other garbage. I use protein shakes as a meal replacement because it's so easy, I can chug one on the way out or in between calls. I meal prep as much as I can but I can't store it in bulk at work and I might do 48-72 hr shifts.

Get a cooler and some ice.

Get snacks that you don't have to worry about keeping cold or going bad quickly.

Not all fast food is bad. You can find some options that aren't too processed and can easily fit them into your macros.

[Iceman1800]

Don't do this diet.

It is crazy unhealthy and you WILL loose lean mass. If you follow it you may survive until august, but you'll still be skinny fat from all the muscle you loose. I periodically do 1200cal/day diets on cut but never for more than 3 days without a refeed. Basically your trying to maintain 4lb/week weight loss for 2 months. If you were 300lbs this would be fine but your talking loosing 15% of your mass in 2 months.

Vitamins have nowhere near the bioavailabity as from food so just taking a multivitamin wont cut it for micros. There is like 0 fat in that diet, your body REQUIRES fat to survive.

Read above link, get a real diet

No. Stop giving bro science advice. You can't even spell lose properly. The only concern with using all shakes is being satisfied. Unless one gets too hungry , you can get all the necessary macros from shakes

[anonymous]

No. Stop giving bro science advice. You can't even spell lose properly. The only concern with using all shakes is being satisfied. Unless one gets too hungry , you can get all the necessary macros from shakes

r.i.p to his colon though