A question on Weight Loss and Muscle gain for those of you who Workout

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writtenstyle

newbie taking action
Nov 3, 2008
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I decided to go ahead and try to get helathy since I sit at my computer all day. I joined one of these fitness bootcamps last week and it is kicking my butt. But, I have lost some weight and I can see where I can get in shape doing this, along with other stuff.

Part of the bootcamp is an eating plan. Here is my question. I have two two goals. I weight 211lbs at 6ft. The problem is, I have a lot of belly fat. So, I want to lose weight and build muscle. Is it possible to do both?

I bought some good protein. I dont know when to take it. Before, during or after workout? Also, how much? 22gs per serving. I have been taking two scoops after each workout. But, that is 400 calories. I am doing it right?

My fear is taking too much protein and gaining wieght. But, I dont know anything about this nutrition stuff. I am just learning. I just need to get rid of this belly, and build a little definition in my muscles - especially my chest.

I asked this on Yahoo Answers but ended up with 30 responses telling me to go to their direct hoplinked clickbank product for more information. What a waste.
 


You'll never gain weight taking too much protein. Your body will just discard whats not used up by your body.

Cut out sodas, sugar, and as much flour as you can, this will help enormously. (Squirrelly bread is made without flour). Sodas are the fucking worst

Do weights daily and split up bodyparts so each one not getting worked out more than twice a week.

Do intense cardio, doesn't need to be long sessions, just get your heartrate up nice and high, if your treadmill has HILL option thats always a good one.

Have a green drink in the morning(Not Greens+- its full of fillers, get Tropica or Enerex green powder), with oatmeal and non-fat yogurt and a coffee, will clean you out, so to speak.

Drink a ton of water.

Make training a part of your day, not a chore. That way it will be easier to get through. Stick with it and you should see great gains in a few weeks.
 
Stay low carb. Earn your carbs. Eat high fat and protein diet. Carbs should not exceed 20% of your daily caloric intake.

On the other hand, everyone dietary requirements are different. Look into Metabolic Typing.
 
don't buy into that protein shake bullshit. after heavy lifting, drink a large chocolate milk. couple that with what the people above me said and you should be fine.
 
Medici is a troll.

Your goal is easily possible. Stop eating junk. Eat good carbs for breakfast. Cut out refined sugar, HFCS. Include fiber in your diet, eat veggies & take a multivitamin.

Run, cycle, swim everyday to loose fat. Lift hard at least twice a week. Eat right. Drink protein powder mixed with water. That is all.
 
NutrapayAndy said:
You'll never gain weight taking too much protein. Your body will just discard whats not used up by your body.

Cut out sodas, sugar, and as much flour as you can, this will help enormously. (Squirrelly bread is made without flour). Sodas are the fucking worst

Do weights daily and split up bodyparts so each one not getting worked out more than twice a week.

Do intense cardio, doesn't need to be long sessions, just get your heartrate up nice and high, if your treadmill has HILL option thats always a good one.

Have a green drink in the morning(Not Greens+- its full of fillers, get Tropica or Enerex green powder), with oatmeal and non-fat yogurt and a coffee, will clean you out, so to speak.

Drink a ton of water.

Make training a part of your day, not a chore. That way it will be easier to get through. Stick with it and you should see great gains in a few weeks.
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All good except for the coffee replace it with a green tea and your good
 
writtenstyle said:
I decided... ... ...more information. What a waste.
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I've been there. Losing weight and gaining muscle.

So from my personal experience - here it is:

Yes, you can, and most likely will lose fat while doing weights (and cardio!!) and drinking protein.

I said you'll lose fat but never said weight - if you're doing weights (properly at least) then you're weight will increase while your actually getting slimmer (I've yo-yo'd a bit so know whereof I speak).

Also, 'whey' protein, is the easiest type of protein for the body to absorb (I always drink whey 'shake right after a workout).

Also, do a decent amount of excercise every week and you can still eat poorly and lose weight - but it's better for body and mind to eat healthily.
 
Medici said:
don't buy into that protein shake bullshit. after heavy lifting, drink a large chocolate milk. couple that with what the people above me said and you should be fine.
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Protein-rich foods put more distance between hunger pangs. And the fuller you feel between meals, the easier it is to avoid binges.

The best food for appetite destruction: whey protein. A daily shake made with two scoops of whey protein, fruit (fresh or frozen berries or a banana), and water or crushed ice will improve your middle line. You can buy whey protein at any good health-food store.
 
b_sun said:
Protein-rich foods put more distance between hunger pangs. And the fuller you feel between meals, the easier it is to avoid binges.

The best food for appetite destruction: whey protein. A daily shake made with two scoops of whey protein, fruit (fresh or frozen berries or a banana), and water or crushed ice will improve your middle line. You can buy whey protein at any good health-food store.
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Thanks for the whey protein tip. I may follow up. Does it taste bad?
 
writtenstyle said:
I decided to go ahead and try to get helathy since I sit at my computer all day. I joined one of these fitness bootcamps last week and it is kicking my butt. But, I have lost some weight and I can see where I can get in shape doing this, along with other stuff.

Part of the bootcamp is an eating plan. Here is my question. I have two two goals. I weight 211lbs at 6ft. The problem is, I have a lot of belly fat. So, I want to lose weight and build muscle. Is it possible to do both?
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Yes, for beginners it's possible to do both. At a certain point though, you'll realize that you have to have a caloric intake over your daily needs in order to build muscle mass, and you'll have to have a caloric intake under your daily needs to lose body fat, and you can't do both at once (obviously).

After you get past "beginner gains" -- your body using existing energy stores to repair muscle tissues even on a caloric deficit -- you'll have to choose whether or not you want to bulk or cut. Most people bulk (slight caloric excess + weight training) for a few months (3-6) and then cut for 1-2 months, then repeat.

I bought some good protein. I dont know when to take it. Before, during or after workout? Also, how much? 22gs per serving. I have been taking two scoops after each workout. But, that is 400 calories. I am doing it right?
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Pre-workout should be a complex carb + a protein, not necessarily your whey powder either (about an hour, hour and a half prior). Then, right before you begin your workout take in a simple carb like fruit juice.

As for your whey, take it post-workout for muscle recovery along with another complex carb for glycogen repletion. Also, if two scoops is 400 calories, you got the wrong brand -- get Optimum Nutrition 100% Whey.

My fear is taking too much protein and gaining wieght. But, I dont know anything about this nutrition stuff. I am just learning. I just need to get rid of this belly, and build a little definition in my muscles - especially my chest.
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You do not gain weight from taking in "too much protein," you gain weight from taking in excess calories -- anything over what you spend in a day. It takes a deficit of 3500 calories to lose a pound of fat, and a surplus of 3500 to gain a pound of fat.

I asked this on Yahoo Answers but ended up with 30 responses telling me to go to their direct hoplinked clickbank product for more information. What a waste.
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Don't ever ask Yahoo Answers for anything you want a real answer on.
 
Uncle Tony said:
Medici is a troll.
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He's not trolling. Chocolate milk is good for post-workout glycogen repletion and protein intake IF you don't have a superior alternative, like protein powder. In fact, it works in a similar way since 80% of milk protein is whey and the chocolate is considered high in carbohydrate.

Keep in mind that this is ONLY for people who work out intensely... You can't go for a 20 minute walk as your "workout" and then drink a shitton of chocolate milk, you'll just stay a fat fuck.

Your goal is easily possible. Stop eating junk. Eat good carbs for breakfast. Cut out refined sugar, HFCS. Include fiber in your diet, eat veggies & take a multivitamin.
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This is all good, but

Run, cycle, swim everyday to loose fat. Lift hard at least twice a week. Eat right. Drink protein powder mixed with water. That is all.
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this isn't.

Lifting hard twice a week isn't lifting hard. He should be on a 5x5 compound-heavy routine at the very least, Bill Starr and Mark Rippetoe both have good programs in this vein. Lifting every other day is key.

Running, cycling and swimming will not make him "loose fat." (lose*)

What causes a person to lose fat is a caloric deficit; doing intense cardio every day will build a caloric deficit, but will also cause him to be hungrier, and he'll just eat back the calories he burned during his workout. Cardio is fine for health reasons, but supremely overrated for fat loss purposes. Any caloric deficit you can create through cardio, you can create with less stress on your body through diet, thus saving your energy for a proper weight-lifting routine.

16 minutes or so of moderate cardio or interval sprinting, for cardiovascular health, is all one needs. It should not be made the cornerstone of a weight loss plan for an overweight person, as they'll just end up skinnyfat -- intense cardio is catabolic.
 
My lifestyle:
Definitive Guide: The Primal Blueprint | Mark's Daily Apple

Changed my life. Look into it. I eat purely natural and can show you pics of the results. In fact, I just switched to grass-fed meat finally too.

As for protein, stick with a pure whey protein isolate. I like Muscle Gauge Pure Isolate because of the basic flavor, few additives, and it's CHEAP.

Whey Protein Isolate has the sugars/carbs/lactose/ash filtered out, so it's more dense protein. Screw all the fake shit in Muscle Milk and whatnot - You need a high protein, low sugar solution that won't cost you a fortune. Muscle Gauge Protein is great... but often out of stock at BB.com :(
 
habeeb said:
As for your whey, take it post-workout for muscle recovery along with another complex carb for glycogen repletion. Also, if two scoops is 400 calories, you got the wrong brand -- get Optimum Nutrition 100% Whey.
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Screw carbs immediately post-workout. Why would you want to stop the fat-burning process so quickly?! To "reload your glycogen stores"? Who cares? They'll reload just fine on their own.

Immediately post workout, I opt for pure Whey Protein Isolate (100% Whey is fine, a touch of sugar tho.. I like Muscle Gauge tho as stated above) + BCAAs for fast recovery.

After the protein + BCAA shake, an hour later or so, my next meal then has the carbs + healthy fats + protein.

Healthy fats = extra virgin olive oil, avocado, salmon, coconut oil, almonds/almond butter, pecans, walnuts, etc.

NO corn oil, vegetable oil, high fructose corn syrup, sunflower oil, or canola oil. All that stuff is fucking killing the western world.
 
chocolate milks is not better or even close to protein after a workout. GG you just fell for milk farmers advertising.
 
Thanks for your tips. The whey protein I got is Synergy or something like that. It has 200 calories per scoop. Sucks to take 400 calories right after workout. But, the stuff tastes better than any real chocolate shake I have ever had

I could drink one of these with every meal they are so good.

Thanks again. Great tips.
 
What kind of protein are you taking, 400 calories sounds like a lot?

You should do a protein shake pre and post workout, so your muscles can maximize the protein intake and repair themselves.

If your combining weight/resistance training with your cardio then you will naturally lose bodyfat and build muscle. Building muscle will also speed up your metabolism and help you to burn fat when your heart rate is resting.

Try to add interval training and calisthenics to your training, it will add a blast to your cardio training, help you build muscle, and overcome plateaus. Sometimes you don't get the results you want by just doing a boring flat rate pace thing on the treadmill.

Diet wise, it's all about portions and caloric intake. No need for any crash or fad bullshit. I would suggest cut out the whites(white rice, pasta, white bread, crackers, and anything processed), keep starchy carbs like potatoes to a minumum. Don't eat carbs, without a serving of protein. One gram of protein per pound of body weight. Increase your fruits/vegetables consumption, and more water, the 8 glasses thing is a myth, just drink more water and cut out the pops, and juices(empty calories).

Try to keep your carb cosumption to mostly throughout the day, and make your last meal a protein serving with veggies.

I'm a stickler for this stuff, used to be a personal trainer for 3 years.
 
Medici said:
don't buy into that protein shake bullshit. after heavy lifting, drink a large chocolate milk. couple that with what the people above me said and you should be fine.
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lol..

I just started lifting 2 months ago, but have made some HUGE agains.

I can attribute lots of this to proper protein. I would dis regard the above message, because I've personally seen the results.

I would recommend BSN - "True Mass" Cookies & Cream it's good tasting.

2 scoops is ok, I take 3. 36g of protein per serving. Also, in your shake, if you use milk instead of water, your going to up the protein, and calcium!

When you lift, make sure your lifting hard. Try to stick to free weights, machines are cool, but free weights get you big.

In 2 months, I've gained 12lbs. (this is what I was trying to do) what will happen for you is...

Your going to turn your excess fat into muscle. Try to work primary and secondary muscles. Proper sleep is a big thing too. Make sure your sleeping a good 8-10 hours.

NO ALCOHOL.

Alcohol is counter productive to working out 100%. I don't care what anyone says. When you drink it, it takes days for your body to start making gains again.
 
Berto said:
Screw carbs immediately post-workout. Why would you want to stop the fat-burning process so quickly?! To "reload your glycogen stores"? Who cares? They'll reload just fine on their own.
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Wow. Just... wow. Please point out where in my post I used the phrase "immediately post-workout" -- I didn't.

That aside, do you know why you reload glycogen stores?

Read: John Berardi - Post Workout Nutrition

"You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue. Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair. Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair. However, unless you've had a very long, intense workout, 1.2g/kg may be a bit excessive as excess carbohydrate can be converted to bodyfat. Therefore I recommend 0.8g of carbohydrate per 1 kilogram of body weight for speeding up muscle carbohydrate replenishment while preventing excess fat gain (van Loon et al 2000a)."

tl;dr version - exercise without glycogen repletion is CATABOLIC.
 
Rancor13 said:
When you lift, make sure your lifting hard. Try to stick to free weights, machines are cool, but free weights get you big.
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Free weights do not "get you big" any more than machines do, the difference is that free weights require you to use secondary/tertiary stabilizing muscle groups that machines don't and are used for compound movements; you can "get big" using either with a proper routine and diet.

In 2 months, I've gained 12lbs. (this is what I was trying to do) what will happen for you is...

Your going to turn your excess fat into muscle.
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wtfno. This is not how your body works, at all. You never "turn fat into muscle," you shrink fat cells through a caloric deficit and create new muscle tissue through muscle stress + recovery + adaptation, one never "becomes" the other.
 
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