Should I take a protein shake?

[Mobert]

Hi,

I have been lifting for 2 months now. My goals are to lose fat (lots to lose 5'9 210Lbs) and gain some nice muscle mass. So far I have lost 10Lbs (a little less then I had expected at this point) It does show a bit. I have also put on a good amount of muscle I can see my body taking form.

I currently take Twin Labs Ultra Fuel post workouts (96g of carbs) I've hears that having a carb drink is important to the muscles post workout. Is This still a good thing to do with my goals in mind or could it be stopping me from losing more weight?

I have also heard that you should take a protein drink post workout. Should I be taking this also? or would it add too many cals to my day.

I currently take in between 2400-3000 cals a day. (inclueded with the ultra fuel on workout days)

Thanks for any advice or help

 

[gymtime]

Get rid of the carb drink. If you're trying to lose weight/fat, you don't need to supplement carbs. You'll likely get plenty in your regular diet. If you want to put on lean muscle, stick to high protien/low carb/low calorie protein shakes.

 

[Ingram]

Carb drink = bad idea.
Protein shake = much better idea.

If you’re trying to lose weight you definitely do not want to be taking that Carb drink. The protein drink is what you need. Now you will be wasting your money if you take just one shake after a workout. If you can afford to, drink a few of them a day (everyday). Post your traning split and what foods you would eat in a typical day. So we can pick it apart and make fun of you. Whoops! I mean so we can help you reach your goals sooner.

 

[mlomker]

I currently take in between 2400-3000 cals a day. (inclueded with the ultra fuel on workout days)

If you're eating 300 grams of protein/day then you're good. I know I couldn't eat that much real meat...makes me ill just thinking about it. Protein shakes are a good thing.

 

[Mobert]

Thanks. I have read a LOT that it is important to have a port workout carb drink to "replenish muscle glycogen". Is this not true? Or is it just not true in someone a bit overweight?

My routine is this:

Mon: sit ups.. Leg lifts. .pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press.. 5 min of stair stepping
Tue: sit ups.. Leg lifts.. pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press
Wed: a 2mile or so walk
Thu: sit ups.. Leg lifts.. pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press
Fri: sit ups.. Leg lifts.. pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press.. 5 min of stair stepping
Sat: Nothing
Sun: Nothing

Food is basicly:

Morning: Coffee (a must!) A Bowl of cheerios or 2 eggs
Lunch: An 8oz cheeze Burger
Dinner: Turkey with noodles and sauce.

Thanks again

 

[sysopt]

Don't listen to that shit, "you don't need carbs." To optimize the anabolic process you need both. I take twin labs mass fuel after weightlifting. Loaded with everything essential for muscle recovery.

In my opinion, the best way to loose fat is through intensive weight training. You should change your rountine a bit. You should concentrate the most on the larger muscles of your body which include your ass, thighs, back, and chest. You're missing exercises that work your ass, thighs, and chest. For your chest you could do dumbbell presses. For your ass and thighs I would do squats, and if you can't do that then do lunges. Also, you should wait a minimum of 48 hours between working the same muscle, possibly more. good luck.

 

[=w=]

sysopt is 100% right about you needing both. Not only will the fast acting carbs replenish muscle glycogen it will switch your body from a catabolic to an anabolic enviroment and it will give you a insulin spike which will help your body shuttle nutrients into the muscle. Protein and carbs in a 2:1 carb to protein ratio (1:1 at the very least is ideal. You may not need the full 96 grams of carbs however, you may want to try a 3/4 or 1/2 serving. Keep the post workout carbs!!!!!!!!!

 

[Ingram]

Mobert, I’d beef up that diet a bit with some protein shakes, and if possible try and change the cheeseburger to chicken or tuna (W/ Light Mayo if any). For breakfast it would be great if you could toss a few more eggs in there. (2 whole eggs and 3+ egg whites would be great) You need to up the protein and try to cut out allot of the unnecessary fats.

As for your training… You’ve got to split up your body parts and do a hell of allot more cardio at least 20 mins four times a week. Remember you are trying to lose weight. I would suggest you look for a book called “Body for Life” it sounds gay and shit but it would be perfect for your situation.

 

[THE BOUNCER]

Thanks. I have read a LOT that it is important to have a port workout carb drink to "replenish muscle glycogen". Is this not true? Or is it just not true in someone a bit overweight?

My routine is this:

Mon: sit ups.. Leg lifts. .pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press.. 5 min of stair stepping
Tue: sit ups.. Leg lifts.. pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press
Wed: a 2mile or so walk
Thu: sit ups.. Leg lifts.. pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press
Fri: sit ups.. Leg lifts.. pushups.. dumbbell curls.. dumbbell rows.. tricept press.. sholder press.. 5 min of stair stepping
Sat: Nothing
Sun: Nothing

Food is basicly:

Morning: Coffee (a must!) A Bowl of cheerios or 2 eggs
Lunch: An 8oz cheeze Burger
Dinner: Turkey with noodles and sauce.

Thanks again

bwahahaha! You actully go to a gym and do the same exact routine everyday accept for the weekend?

 

[THE BOUNCER]

not trying to flame you or anything bro. it's just that you need to change that routine as soon as you can.

 

[Mobert]

well ok..hehe.. Now I'm confused. 2 people saying drop the carb drink.. 2 saying keep it. humm.. umm whats a guy to do!

The one thing every has agreed on is the post workout protein drink hehe

So I guess I'll be doing that. To drop the carb drink or not is what I'm still confused about.

 

[THE BOUNCER]

I would be more worried about your training routine than your post workout drink.

 

[MS]

Sorry to say this Mobert, but from many points of view your training AND diet suck. Although your plan is better than NO plan, there are many more effective ways to lose fat while gaining/maintaining muscle. Perhaps you can take a bit of time and read through some of the last few weeks posts looking for some ideas about diet and training for fat loss. Formulate a new plan and bounce it off of us. I agree with Bouncer that the least of you worries should be to have the carbs post workout or not. BTW, when do you workout (what time of day)? Barring that, drop the post workout carbs for now.

 

[sysopt]

Believe me dude! You need both carbs and protein after workouts. Work every muscle group once or twice a week.

 

[MS]

I agree that replenishing depleted glycogen stores is optimal for muscle growth. However if you look at his workout description and schedule I think it appears that Mobert is doing more of a 'circuit' type or light weight workout. It just doesn't seem likely that he's doing balls to the wall intense 8 reps to failure pushups and leglifts 4-5 times per week! His diet is high in refined foods (especially refined flour=high GI) and likely at least one of these flour-rich meals will come after his workouts anyway. He walks once a week for cardio and wants to lose fat. Unless he changes his training and diet routine I can't see any justification for adding more refined/high GI foods to his diet. But I bet he could use some more protein............

 

[devil245]

make up a program for yourself and stick to it. i lift 5 days a week and depending on the day it falls on, work one muscle once or twice a week. do cardio 4-5 days a week and eat clean. high protein, moderate carbs and some fat but the good fat. dump the ultra fuel and get a good protein powder. i like pro complex by optimum nutrition. 55g protein, 4g carbs and only 2g fat. tastes great and at one a day and 4.4lbs will last you a month. shop online to save money. check out www.netrition.com for the supps.

 

[Love Bone]

carbing...

Definitely carbs after a workout but not that many. I usually have a Powerbar Protein Plus after my workout which has 37 grams of simple carbs in addition to 24 grams of protein and it has many aminos and glutimine. I keep my shakes to strictly protein. 37 grams of simple carbs are enough for me. Everybody responds differently. There are some great ideas here to try if you don't get the results you need try something else but give it time to see if it works. Also, you are overworking your muscles with four workouts of each muscle group per week. Once a week works great for me but you have to go to failure if you do that. I still would not recommend more than twice per week. And yes try to mix in some large muscle group routines.

 

[thebabydoc]

No flaming here but...

diet, exercise routine are horrible. You do seem to have excellent desire as shown by the number of days you work out, and desire and stick-to-it ness is 99% of the battle.

You're like I was about 5 months ago, only I was at 5'10" 194 and had many years of weightlifting under my belt- (not to mention a few too many 'cheezburgers'!) Plus the age was catching up. Now at 176, larger up top, smaller in the waist (2" less) and I'm toying with the idea of stepping up to the next level.
[I'm assuming that it is not your goal to "bulk up," rather that you are trying to loose weight (FAT, not muscle) and get a little more muscle.]

Diet:
1) Check out "Enter the Zone" by Barry Sears, PhD. It'll give you a logical approach to 'dieting' and how and why we lose weight, gain muscle, lose fat. It also strongly addresses insulin issues.

2) Calculate your diet based on lean muscle mass and protein requirements and balance the rest around that. You should not be eating more than 125-140gm of protein daily at your weight and activity level. You definitely should not be taking in more than 2000 calories.

3) Divide the protein into 3 meals, 2 snacks (snacks are 1/3 - 1/4 of a meal and are 2-3 hours after lunch and at bedtime, 2-3 hours after dinner).

4) Add 9 grams of carbs (see threads on 'good' carbs) and 1.5-2 gm of fat for each 7 grams of protein you consume.

This is the Zone, as simply put as can be possible. With this, you will loose weight, more importantly SIZE, while preserving muscle whether you work out seriously or not. Just walking for 45-60 minutes 3x weekly will do it. Be patient; the first few days are difficult but then you'll find you're never really hungry and have ridiculous energy to spare! Plus you can do little 'cheat' weekends if you like after a month or so.

Exercise:

1) You CANNOT work the same body part every day. If you can, then you're not working it hard enough. Muscles must be worked to exhaustion, then rested for them to damage, then repair themselves and subsequently hypertrophy (grow). Focus on muscle groups. There are many, many schools of thoughts on this and I am no expert.
Basically though, for example, work your biceps with 3 or more exercises on the same day. Keep going up in weight until your last sets are 4-6 reps, doing 3-5 sets of each exercise. Go from dumbell curl to straight bar to preacher or pulleys. Use accessory muscles (e.g. close grip pullups with hands facing you). Same with triceps, chest, shoulders and back, legs (if you want, I hate legs), etc... you MUST give them 48-72 hours to rest. And yes, they will hurt like hell for the first 1-2 weeks because you have been doing didly poo-poo up until now. Get a partner, trainer to push you and spot you and don't be afraid to try heavier weight, you don't know what you can't do until you drop it!

When you start to get to a respectable weight (175 or so) you'll decide whether you want to really bulk up or cut down and change your diet and exercise routine accordingly (more protein, etc...)

You can use the shakes but make sure you include them in your daily protein/carb/calorie count. You shouldn't need them at the point you are now.

Good luck, dude

 

[Tha One CrumCake]

Yes.

 

[Tha One CrumCake]

2) Calculate your diet based on lean muscle mass and protein requirements and balance the rest around that. You should not be eating more than 125-140gm of protein daily at your weight and activity level. You definitely should not be taking in more than 2000 calories.

He's trying to give you good advice, but 140grams of protein won't get you anywhere, unless you're a hedgehog.

You want to gain muscle and lose fat?

Try the CKD if fat loss is your MAIN objective.

If muscle mass and fat loss are equally important to you, try:

1.75 grams of protein per lb of bodyweight
1 gram of carbs per lb of bodyweight
.5 grams of unsaturated fat per lb of bodyweight

KEEP read this board and learn, because so far it looks like you don't really know that much about training or nutrition. That's okay though bro, a lot of people don't know shit, specially when just beggining. I'm glad you found this board. Also do a lot of research on the net, and read a lot.

i'm too lazy to type shit out right now, but if u want help email me.
Actually don't email me, cuz i'm too lazy to respond, email MR. X instead... lol

TAKE CARE DUDE
peace

 

[Icebox]

I recommend reading up on Body for Life by Bill Phillips. It will really help you get started in the right direction. It's a good book for beginners.

If you want to lose wieght you have to fix that diet first. You need to eat more then three times a day. Try eating six small meals a day spaced 3 hours apart. Limit high glycemic carbs such as white bread, cereal, and noodles (all three of your meals).

Check here for an idea of high and low glycemic foods
http://www.elitefitness.com/articles/glycemic.html

Eat a lot of lean protein such as chicken, fish, turkey, lean red meat, egg whites, ect...

Cut out bad fats (saturated fats) and eat good fats (mono unsaturated fats). Good sources of fats are natural peanut butter, olive oil, nuts and seeds, canola oil, ect...

One diet you might want to check out is the isocaloric diet. http://www.bloodsweatsteel.com/nutrition/ISOCALORIC DIET.htm

 

[thebabydoc]

He's trying to give you good advice, but 140grams of protein won't get you anywhere, unless you're a hedgehog.

You want to gain muscle and lose fat?

Try the CKD if fat loss is your MAIN objective.

If muscle mass and fat loss are equally important to you, try:

1.75 grams of protein per lb of bodyweight
1 gram of carbs per lb of bodyweight
.5 grams of unsaturated fat per lb of bodyweight

Dude, 1.75 gm protein per lb?
This guy isn't a BB and it doesen't sound like he wants to go there. First he needs to cut down weight and get his body metabolism fixed with a balanced diet.

The Ketogenic diet is psychotic. Plus it's mostly water weight and the fat cells are actually conditioned during this diet to store fat at up to 10x their normal rate when given glucose (e.g. when you come off the diet). I used the CKD for about 4 weeks to condition my body to not abuse carbs (I was a psycho carb freak) and to learn how to eat protein. But for a long-term plan, it is terrible. Ask anyone what happens to them when they drink alcohol on this diet: Watch out!!! The liver is just not working right.

Body for life and The Zone are great examples of intelligent 30-30-40 diets without gimmicks.
This would be much more up Mobert's alley, trust me I was there recently.

 

[Tha One CrumCake]

Babydoc, seriously man, i dont' even feel like arguing with you.

You're a weird person.

The Ketogenic diet is psychotic. Plus it's mostly water weight and the fat cells are actually conditioned during this diet to store fat at up to 10x their normal rate when given glucose (e.g. when you come off the diet). I used the CKD for about 4 weeks to condition my body to not abuse carbs (I was a psycho carb freak) and to learn how to eat protein. But for a long-term plan, it is terrible. Ask anyone what happens to them when they drink alcohol on this diet: Watch out!!! The liver is just not working right.

All I got to say in response to that is : LOL.

Dude, 1.75 gm protein per lb?

This guy isn't a BB and it doesen't sound like he wants to go there. First he needs to cut down weight and get his body metabolism fixed with a balanced diet.

Okay, LOL.... 1.75 grams of protein isn't shit...This guy weighs 210lbs. HE NEEDS TO eat protein and train hard in order to see results.

This guy came to "ELITE FITNESS'' and asked for advice. He didn't come to motherfuckin Jenny Craig support Group. We lift weights here. We fuck up our muscles. We tear them down. Thus we have to eat more protein than the average chubbster on the street.

HOW THA FUCK do you expect him to get his "metabolism fixed" while eating 120 grams of protein. Listen to yourself man, you sound ridiculous.

Please refrain from giving people advice on this board when you yourself need it.

He weighs 210lbs and he's trying to lose fat while gaining some muscle.

1.75grams of protein per lb of bodyweight.
1 gram of carbs per lb of bodyweight
.5 grams of unsaturated fat per lb of bodyweight.

This isn't some pussy as diet you find in Readers Digest. Your goal isn't to fit into a size 18 dress.

Your goal is to look great naked.

This diet isn't hard, but it sure isn't easy neither. But man, if your goal is to look great naked, Then you do what it takes and you don't bitch about it either.

You do that shit like a man, and handle it.

NO intelligent or experienced person on this board WOULD EVER disagree with this type of diet for this guy.

Only idiotic monkeys would.

BFL is a good diet, i'm not knocking it.... i'm just knockin YOU and you're "120 grams of protein is more than enough for you".

and all of your other idiot suggestions and theorys about everything.

 

[thebabydoc]

Whoa boy, easy on the AS! You might want to check you're Test levels, there.

This guy is 5'9", 210. If he want's to stay 5'9" and 210 then he should go ahead with
you're psycho advice.

I'm not sayin' its wrong, what i's sayin' is dat it does not sound to me like he wants
to be 5'9", 210 thick and ripped, it sounds like he would first like to be 5'9", 175 and
work on toning up.

If youd read my post, youd see dat I said dat before. If he decides to go big, then he
can pile on the protein LATER.

But at 5'9, 210 he's probably only carrying around 140 lbs of lean body mass (muscle),
so while for you, big guy at 10%BF, 1.75gm per lb of gross weight is cool, for him that
would translate to like 2.5gm per lb at 30%BF.

Baby steps first. Your diet is for advanced bodybuilding. There's no way Mobert is
gonna train like you or eat like you in the next 2 months, let alone 2 weeks. We all
agree that his diet needs like twice the protein and half the carbs that he is currently
ingesting and his weightlifting routine could use a little more variety and strain.

Originally posted by Tha One CrumCake
BFL is a good diet, i'm not knocking it.... i'm just knockin YOU and you're "120 grams of
protein is more than enough for you".

and all of your other idiot suggestions and theorys about everything.

Because I don't agree with you dosen't make me an idiot. If you really want to get
into a battle of wits with me, let's take it out to "chat & conversation," I can rip you
a new one there.

For now, lets see if we can encourage and help a fellow member who has reached
out for help.

Check out the facts for this case...give a guy doing the same low weight, low rep
home exercises every day 300gm of protein daily and you'll not only shut down
his kidneys, you'll make him a broke, fatter lard-ass when he can no longer afford
to buy that amount of protein per day. Plus, when he gets no results he'll quit and
never try it again. Teach him how to eat and exercise right and then he'll be in a
position to use and benefit from your otherwise sound advice when (and if) he's
ready. Trust someone who's just been there.

But if you don't believe me, let's get it from the horse's mouth...

Mobert, what do you want to look like, say 6 months from now?

 

[Tha One CrumCake]

No, tha very fact that you do not agree with me DOES make you an idiot.

Please stop giving idiotic advice to people that you get from reading Bullshit like Oprah Magazine. Go to tha womens board, because your tha sillyest bitch i've ever seen.

All your doing is bitching.

I'm not here to brag at all, so don't even get that idea.

But man i used to be pretty fat.
A close friend of mine put me on a diet very similar to this one.
i was eatting about 9 meals a day, carbs were pretty low, protein was extremely high, and fat was moderate. At first i thought this was insane. But i had the drive. i had it in me. And i conquered it.

Well in 6 months,,,FUCK YOU... not only did i lose practically all of my fat, but i gained some nice muscle as well.
Tha bitchez were jockin!

Well that was 2 years ago, .. .now ... FUCK YOU... now i am tha one doing tha training. I've put tons of people on diets. (BFL mainly, because i knew this chumps couldn't handle the hardcore shit).

But 3 OF MY close friends, 2 friends, 1 co-worker. I PUT on this diet. I knew they had the drive. They had the power inside of them. Yeah i know it's cheesy,...FUCK YOU... but they had the eye of tha tiger.

These guys where your average chubby outta shape 13 inch armed chumps on tha street.

Well in 6 months, BOOM, they where....FUCK YOU.... transformed. Sure it's not an easy diet, specially for a beginner to stick to...BUT OH FUCKING WELL. iT'S HARD? .. SO FUCKING WHAT. Handle it.

But man, you don't know how many times they've thanked me for keeping them on track. They're lovin tha results and they look pretty damn good. ... .FUCK YOU.

so you can sit there, and give your silly ass advice, and yapp about your retarded philosophies on kidney damage (LOL) , While I sit here as your wife rubs my balls.

and again...FUCK YOU.

and another thing... i'm not on anything, nor have i ever been...SO FUCK YOU AGAIN. ... dyke.






( babydoc, i don't mean to flame you) LOOOOOOL .. seriously i don't, i'm just doing it outta love baby.

Peace OuT.

Mobert, good luck bro.

 

[thebabydoc]

That aint a flame, that's more like a fart that failed to ignite, stink and all.

Love for who? Yourself? Salami Jr.?

 

[Tha One CrumCake]

Hey babydoc, by any chance do you speak with a "Lisp" ?

 

[Tha One CrumCake]

Beeeeeeeeeeeee aaaaaaaaaaaaatch!

 

[Tha One CrumCake]

That one waz from Abel.