O/T but anyone take Whey while dieting? (advice please)

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guinnessman

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Hey guys my goal is to lose roughly 60lbs by this time next near, and i'm following a routine/diet that's much healthier then what i'm used to (fast food...soda..alcohol lol).

I've been eating around 2000 calories a day including the protein shakes i'm making after lifting weights, now when i say lifting weights i'm not going nuts or anything. I have a pair of 60lb dumbbells that i use daily for standing military presses, curls, shrugs and tricep exercises, my goal is working up my shoulders and neck like how i use to be when i was 200lbs years back....as in 2002 lol wow time flies.

The question though is about the protein, will it affect my weight loss at all? I'm having around 4 scoops per day usually 1 in morning mixed with skim milk then 3 scoops after my workout mixed with water. That alone is around 380 calories and around 100 grams protein per day. That's of coarse excluding my meals which account for the other calories, mainly i eat chicken, whole wheat, brown rice, sweet potato, go-lean oatmeal and eggs, fruit and almost no veggies yuck i hate them. Every saturday i have a lean steak instead of chicken to mix it up.

PS honestly the hardest part about this is giving up my beloved jack daniels and beer lol, the fast food was easy to kick, i ate that because of convenience.
 
Right on Brotha!! Stay up!! =)

After reading your bit there I dont feel like I can comment without knowing your age, height and weight. Are you a naturally stocky Kat or what..?? Depending on these things you might not want to stress too much on weight loss and just take measurments for awhile and deff log your weight throughout, I would just not use it as a barometer of how well you are doing.

If you dont mind posting up that info I would be glad to weigh in on this conversation with you.

Just did some sets in my office....WOOOOOOOO!!! Feelin good baby!!

Brad
 
guinnessman said:
I'm having around 4 scoops per day usually 1 in morning mixed with skim milk then 3 scoops after my workout mixed with water.
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Assuming that this is a "standard" scoop that has ~20G of protein in it, the three scoops after exercise is excessive and most likely detrimental to your kidneys. One scoop in the morning and one after lifting is probably enough, especially with the other protein you are listing off in your diet.
 
If you want true gains you need to focus on heavy weights low reps. forget what others may say about high reps to lose weight. The point you want is for your body to create as much muscle mass as possible. It's been proven that a heavy weight lifting session burns off more fat than any cardio could do.

With that said concentrate on doing the main movements:
Deadlifts, Squats, Bench (incline, flat, decline...in that order which is weakest to strongest), Shrugs and abs.

You want to work with a weight that you can't do any more than 10 reps with in a set keeping good form. A perfect weight would be one that would have the following breakdown.... (10, 8, 6, 4) or something similar. If you're pushing yourself with heavy weights you should be struggling to get 5 reps by the fourth set. Keep a 45-90 second break between sets.

My buddy's that were heavy took this route and lost 50lbs and gained insane muscle mass. For hardgainers it works too...I gained 70lbs of muscle mass in 2 years with no steroids at all.

If you're interested in any more advice pm me and I'll give you a more in depth breakdown...
 
If your whey protein is isolate (Contains little/no fillers, sugars, etc - check the actual grams of Protein per gram scoop, if its a 21 gram scoop, and 20 Grams of protein are contained in it you are good to go) then just supplement snacks inbetween meals with it - Your body can only metabolize approx 45 grams an hour, so dont go chugging 60 gram shakes after workouts.

Since you are trying to lose, focus on building muscle and limiting your fat. Cardio will burn some cals, but additional muscle mass will burn more cals throughout the day - I forgot exactly how many, but its somehting like 20 Cals per 1lb of lean Mass that you add... so 10lbs is 200 cals a day, 1400 a week - and sicne a 1lb of fat takes 1500 cals in addition to whatever you consumed (typically 2000 cals a day - 3500 total cals) youd essentially burn 1lb of fat a week - thats why when I am on Steroids I dont watch my diet as much, or do as much cardio but still stay lean.

Id cut your cals down, drink 3 shakes a day, 1 between each meal - keep the meals protein rich and light, simple.

ripped camel said:
My buddy's that were heavy took this route and lost 50lbs and gained insane muscle mass. For hardgainers it works too...I gained 70lbs of muscle mass in 2 years with no steroids at all.
.
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It is scientifically impossible to gain more then 10lbs of lean muscle mass per year naturally.

Finally a topic I can discuss - I might not know much about the electrical system on my Mark, But I have held numerous (some might still be valid) Nationally Accredited certifications in Fitness and Sports Nutrition.

Gaining 70lbs of lean muscle even on AAS (Steroids) within 2 years would be an impressive feat in itself.
 
BodyByAAS said:
It is scientifically impossible to gain more then 10lbs of lean muscle mass per year naturally.
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I would like to see some data on that. I gained 20lbs in a matter of six months, while getting leaner. I know plenty of guys that have grown enormous in less than a year, similar to what ripped camel is suggesting.
 
There's an official 'workout thread' in the Anything Goes section that covers this stuff.
 
JoshMcMadMac said:
I would like to see some data on that. I gained 20lbs in a matter of six months, while getting leaner. I know plenty of guys that have grown enormous in less than a year, similar to what ripped camel is suggesting.
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There is a big difference between solid lean muscle, and gaining weight but looking more muscular
 
stay away from potatoes,rice,bread and starches. meat and vegetables only!! and cut back your portions. if you gonna indulge, eat more meat and vegetables and excercise. run one day,bike the next, walk the day after and take a day off and repeat the cycle all over a gain and stay away from starches!!!not good for you. keep up the good work and stay with it, you'll be happy in the long run.
 
BodyByAAS said:
If your whey protein is isolate (Contains little/no fillers, sugars, etc - check the actual grams of Protein per gram scoop, if its a 21 gram scoop, and 20 Grams of protein are contained in it you are good to go) then just supplement snacks inbetween meals with it - Your body can only metabolize approx 45 grams an hour, so dont go chugging 60 gram shakes after workouts.

Since you are trying to lose, focus on building muscle and limiting your fat. Cardio will burn some cals, but additional muscle mass will burn more cals throughout the day - I forgot exactly how many, but its somehting like 20 Cals per 1lb of lean Mass that you add... so 10lbs is 200 cals a day, 1400 a week - and sicne a 1lb of fat takes 1500 cals in addition to whatever you consumed (typically 2000 cals a day - 3500 total cals) youd essentially burn 1lb of fat a week - thats why when I am on Steroids I dont watch my diet as much, or do as much cardio but still stay lean.

Id cut your cals down, drink 3 shakes a day, 1 between each meal - keep the meals protein rich and light, simple.



It is scientifically impossible to gain more then 10lbs of lean muscle mass per year naturally.

Finally a topic I can discuss - I might not know much about the electrical system on my Mark, But I have held numerous (some might still be valid) Nationally Accredited certifications in Fitness and Sports Nutrition.

Gaining 70lbs of lean muscle even on AAS (Steroids) within 2 years would be an impressive feat in itself.
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Really I can show you pictures. Joining a site and telling people they are liars isn't exactly a respectable thing. I started off at 6'3" @ 130lbs and ended 2 years later at 200lbs the same height. I have progress threads from a bodybuilding forum where I showed my progress and talked about what I did. I am completely against steroids and think it is cheating. In essence it's for people that fail genetically and need drugs to make themselves look better.

I didn't need that. I used to eat 2-3 meals a day and was quite malnurished. by upping to at sometimes 9 meals a day (including protein shakes) and working out on an every other day spread I was able to make MASSIVE gains.

I have an uber fast metabolism. I took about 6-8 months off from the gym and cut my meals to 4-5 a day because of school being too intensive. I was down to 167lbs. Now after two months of busting my a$$ I'm back at 190lbs.

So as I said drugs aren't needed to build muscle and get built. I don't give a crap what you or anyone else you know did, I know what has worked for me and my friends.

I'm flattered when people think I did steroids to get built...but when they tell me I'm lying or insinuate I'm lying when I tell them the truth that's a whole different ball game.
 
JoshMcMadMac said:
I would like to see some data on that. I gained 20lbs in a matter of six months, while getting leaner. I know plenty of guys that have grown enormous in less than a year, similar to what ripped camel is suggesting.
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EXACTLY!

BodyByAAS said:
There is a big difference between solid lean muscle, and gaining weight but looking more muscular
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Ask anyone from this site that met me in person if I'm fat or have flab! They'll laugh at you!

JoshMcMadMac said:
No kidding? You are sidestepping my question.
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Yes he is. He's one of those that tries to be right and can't admit he was wrong.

BodyByAAS said:
No - still hunting for the exact medical journal
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Dude a medical journal doesn't mean sh!t! If you fart, and a doctor tells you it's medically or physically impossible to fart...is he wrong? YES! BECAUSE YOU FARTED! Get the hint?
 
Hey guys thanks for all the input and advice. Lol i forgot to put my height and other info i'm 5'7 and larger build/bone structure. If you look at the weight to height ratio it's all off lol it says im supposed to be like 170 lol. When i was 200lbs YEARS back i had 6% body fat which isn't too much...now i'm 260 lbs.

Also the 60lb dumbbells i use pretty much burn me out, right now i'm doing 2 sets of 12 standing military presses (i can put up 80lb'ers about 4 times) for shoulders and back.

-Curls like 2 sets of 15...for biceps.
-Reverse skull crushers holding only 1 60lb'er about 30 times...for tirceps.
-2 sets of 100 shrugs...this kills my neck yikes lol but the burn feels good....for neck.

Should i be doing these with more weight Ripped Camel? I'm not big into lifting, so right now all i have to use are my dumbbells and my other 80lb ones.

PS i also do some pushups and dumbell benching but i don't want to work up my chest too much i don't want a body builder chest at all, i just want my shoulders and neck to be wide like how i used to be, i had a 19 inch neck back then, now i'm 18inch.
 
guinnessman said:
Hey guys thanks for all the input and advice. Lol i forgot to put my height and other info i'm 5'7 and larger build/bone structure. If you look at the weight to height ratio it's all off lol it says im supposed to be like 170 lol. When i was 200lbs YEARS back i had 6% body fat which isn't too much...now i'm 260 lbs.

Also the 60lb dumbbells i use pretty much burn me out, right now i'm doing 2 sets of 12 standing military presses (i can put up 80lb'ers about 4 times) for shoulders and back.

-Curls like 2 sets of 15...for biceps.
-Reverse skull crushers holding only 1 60lb'er about 30 times...for tirceps.
-2 sets of 100 shrugs...this kills my neck yikes lol but the burn feels good....for neck.

Should i be doing these with more weight Ripped Camel? I'm not big into lifting, so right now all i have to use are my dumbbells and my other 80lb ones.

PS i also do some pushups and dumbell benching but i don't want to work up my chest too much i don't want a body builder chest at all, i just want my shoulders and neck to be wide like how i used to be, i had a 19 inch neck back then, now i'm 18inch.
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WAY TOO MANY REPS!!! You need to do heavier weight, less reps. People always try to tell others that are losing weight to focus on higher reps to get that ripped look. That's so false. Heavy weight training burns more fat than cardio while producing the most muscle mass and strength.

If you can do more than 10 reps in a set without struggling, the weight is to light...go heavier. If you are doing it right, by your 4th set you'll be lucky to get in 5-6 reps while keeping good form.

One major piece of advice I can give you is form is everything. Do not use momentum to move the weight. You should lift the weight at a slow pace (positive), squeeze at the top of the movement for 1-2 seconds, When you lower the weight count "one mississippi, two mississippi" for a guide on how slow you come down with the weight (negative).

The negative is very important and in the gym you'll see a lot of guys throwing the weight up and lowering it quickly, and throwing it up again fast. These people are using momentum and not strength, that will not build adequate muscle and could potentially injure you.

Concentrate on heavy shrugs if you want a big neck/shoulders. That's where I'm biggest is in the traps/shoulders. If you want to build massive traps do the following.

Buy these straps (regardless if you have regular straps...trust me these straps work wonders! Got me from 225lbs to 465lbs barbell shrugs)
http://www.bodybuilding.com/store/rri/hook.html

Do barbell shrugs in the rep range I told you for barbell shrugs using those hooks/straps, then do dumbbell shrugs without straps to strengthen your grip and traps further (again low rep range heavy weight. I use 130lbs dumbbells because that's the heaviest the gym has. You'll get to a point which is where I'm at when they don't have heavy enough weights for you. That's a good problem to have though :D )

That will get you massive traps.

For a thick back and to get stronger you'll want to throw dead lifts into your shrug day. Go heavy, but DO NOT LOSE FORM OR YOU WILL HURT YOURSELF! Keep the weight rubbing against your shins/legs to the top of the movement, then back down slowly doing the same thing on the negative.

Hope this helps. Feel free to pm me if you need any other advice of want a good workout plan.
 
I agree with everything Ripped said, and if you start lifting 4-5 days a week you'll start to like it, I've been lifting for a little over a year now and the last month I haven't gone to the gym and I fell like a bum
 
I'm going to throw this out there. P90X if you know someone with the dvd have them burn you a copy.
 
lincolnboy said:
I'm going to throw this out there. P90X if you know someone with the dvd have them burn you a copy.
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P90X in my opinion is for the young. If you're in your late 30s or early 40s you can expect a lot of aches and pains and DOMS. It's brutal.
 
fossten said:
P90X in my opinion is for the young. If you're in your late 30s or early 40s you can expect a lot of aches and pains and DOMS. It's brutal.
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It just means you have been out of shape too long. There is a 38 year old I work with, and he loves it. There is also a relatively fit lady working here that is ~50 and swears by it!
 
Just one thing I would like to mention that hasn't been discussed yet is your Form..no matter how much weight you are pushing or how many reps, is you aren't doing it properly, you could hurt yourself

I got into weight lifting very serious last year, even thou I've been very active my entire life, especially the 5 years I served in the Army.

In essence of taking protein shakes, keep in mind that your liver is the hardest working digestive organ in your body..and protein is the hardest thing to break down, so don't over do it..body builder friends and magizines I've read ect ect usually go along with the 1g protein to 1lb body weight per day..

A tip I can give you or shredding fat is the suppliments I took to melt it off...keeping in mine that my metabalism is probably one of the highest
..but CLA will deffinatly help you, it shrinks fat cells, prohibits fat from entering those cells and protects muscle mass..
I got on a 2 week cycle of those, taking 6 a day, 2 with each standard meal, then after the 2 weeks I added in Lipo6
the 2 in conjunction was amazing....

Please consult your doctor before starting any exercise or diet routines
 
JoshMcMadMac said:
It just means you have been out of shape too long. There is a 38 year old I work with, and he loves it. There is also a relatively fit lady working here that is ~50 and swears by it!
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Yep that's what my problem is. Unfortunately, I don't tend to do well with long, gradual returns to fitness.
 
Sapperfire said:
Just one thing I would like to mention that hasn't been discussed yet is your Form..no matter how much weight you are pushing or how many reps, is you aren't doing it properly, you could hurt yourself
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I already mentioned that captain original ;) :p
 
You can waste alot of time in the gym by not eating/drinking the right stuff at the right time (Pre & Post workout are imortant) and from morning to night.

Getting organized with your intake is as important as a good workout regiment IMO.

All this banter about how much mass someone can put on etc it just worthless information and senseless to argue. Most everyone responds to suppliments, foods and vitamins differantly as we all have differant deficiancies, etc. Most all of our bodies respond differant to weights, reps and cardio. One large differance and factor is going to be with AGE. Thats why I asked earlier about your age. I myself being 42, I do things a lil differant than I did before.

In the end its what works for YOU. It can be fun working towards that and figuring out what your body thrives on. Ripped Camel deff found what works for him and parts of what worked for him could very well work for you.

Brad
 
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