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PostPosted: Wed Feb 17, 2010 10:17 am 
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Hi Guys,

Im trying to loose weight and keep+gain muscle now since ive gotten a weights benchs and some gear ive started on a low carb diet as much as i can but since im working out 3-4 nights a week with weights and sports on a saturday should I take protein supplement?
Is Casein something to be used instead or with Protein? and does it help loose weight?

Im 6ft and about 105 Kg heavy set but want to loose the belly

Any suggestions for lunch as ive cut out bread and looking to make my own to bring to work.
Thanks!


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PostPosted: Wed Feb 17, 2010 10:37 am 
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casein is protein
http://en.wikipedia.org/wiki/Casein

As far as protein supplements, I use whey protein shakes sometimes but for the most part have found it beneficial to stick with real food. (meaning that if you need more protein adding some more chicken breast or other lean meat is likely a better option.)
That being said a lot of people in excellent shape use protein shakes regularly, so its by no means bad, I just think real food is better.

I dont particularly care for the workout ideals on this site because I like to lift often, but the diet advice is solid.
http://www.marksdailyapple.com/


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PostPosted: Wed Feb 17, 2010 10:43 am 
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frigginwizard wrote:


But its says its more slow release then whey is that a good thing when loosing weight?

And how do you workout your routine? every second day? and do you work on different body parts each day?


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PostPosted: Wed Feb 17, 2010 11:18 am 
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every routine has its own recommendations for time in between lifting, and I change my routine every 2-3 months or so.

There is a list of good starting routines here:
http://exrx.net/forum/viewtopic.php?t=3817

From what Ive seen most people here would recommend this one for a beginner lifter:
http://startingstrength.wikia.com/wiki/ ... ength_Wiki

as far as the protein question goes I have no idea, Im sure someone else will stop in and answer that.


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PostPosted: Wed Feb 17, 2010 11:36 am 
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Well yes casein digests slower, that means even less of a (probably negligible) insulin response, so perhaps slightly more fat loss in theory. I suspect if you just go paleo you'll need not worry about splitting hairs like that though.


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PostPosted: Wed Feb 17, 2010 11:43 am 
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Some like Casein before bedtime. After workout take whey.


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PostPosted: Wed Feb 17, 2010 4:40 pm 
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For lunch, you can just buy some cold meats and vegetables.

I once bought 500g of tandori chicken at the deli and ate it while shopping for other food lol.


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PostPosted: Tue Feb 23, 2010 3:29 pm 
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Thanks for the replies guys.

Let me just get one thing straight, if i cut out alot of carbs how much protein do i need to eat to stop my body using muscle for energy?
or will it use my body fat?
Do i still need to keep my overall calorie intake up to male avg?

Should I take a protein shake to help with the muscle building/retention?


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PostPosted: Tue Feb 23, 2010 4:21 pm 
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In general, you will need to replace 1 gram of carb with 1 gram of protein (both have an energy value of 4 calories per gram).

As for your calorie intake, that kind of depends on what your goal is. It sounds like your primary goal is to lose weight with minimal muscle loss. In that case I would try just replacing the carbs with protein and see how it goes. If you aren't losing any weight drop the calorie intake 500 calories a day and see how that works out.

Remember that a protein shake is nothing more than food. If you get enough protein from other sources, like frigginwizard says, then you don't need it. It can help if you take about 40 grams via shake post workout.


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