Too Much Protein? Too Little Fat? - UK-Muscle Body Building Community

pookie69 · 26-04-2006, 07:05 PM

Hey guys - i have a quick question about the amount of protein i'm eating. I calculated today how much protein i take in in a typical day and it came out to just over 300g

>>> i'm 6'4" and currently 236lbs and trying to drop weight - dropping at a rate of about 1lb per week with the aid of 40min runs before breakie 4 times a week

I read that ideally one ought to eat about 1g of protein per lb of body weight and that too much protein isn't a good idea as it will get stored as fat if eaten in excess over a long period of time.

So am i eating too much?

My calories at the moment also seem to be broken up as follows;

carbs = 50%
protein = 40%
fat = 10%

I was aiming for more fat than this - i think i've been a lil too 'careful' about the fat

>>> is this too lil fat?

I also think i read someplace that too lil fat whilst trying to lose fat isn't a good idea either as your body will 'feel' less inclined to shed it

I'M KINDA CONFUSED :confused:

Any and all comments/advice would be hugely appreciated!

**big** · 26-04-2006, 07:12 PM

If you're trying to lose fat, you want high protein, moderate fat and cycle your carbs IMO. There are some posts on carb cycling and timed carb dieting on this board, do a search and take a look.

If you put up your current diet, it will be easier for people to advise you on what you should change.

pookie69 · 26-04-2006, 07:29 PM

Yea, i've read up a bit on those carb cycling diets since i started lurking on these forums - i intend to give it a try as soon as i know what i'm doing and once i'm through my upcoming exams - i hate disturbing my routine when i'm trying to get my head down and on with something.

Erm, ok - ill try and give you an idea of the kinda things i usually eat in a regular day - i have it written down someplace....

...

BREAKFAST
PROTEIN SHAKE
50g whey powder
75g blueberries
300ml orange juice

OATMEAL
105g oats
1 banana
500ml soy milk
20g honey

1tbsp seed oil

LUNCH
340g chicken breast
100g wholegrain rice
veggies

PRE-WORKOUT SHAKE
30g whey powder
300ml soy milk
1 banana

POST-WORKOUT SHAKE
40g whey powder
40g maltodextrin powder
300ml apple juice

MEAL BEFORE BED
340g chicken
veggies

That's the basic setup, although i obviously don't eat the same meals every day, although as of late it sure feels like it :( - i need to read that recipes section me thinks

**hackskii** · 26-04-2006, 09:41 PM

Quote:

Originally Posted by pookie69

Yea, i've read up a bit on those carb cycling diets since i started lurking on these forums - i intend to give it a try as soon as i know what i'm doing and once i'm through my upcoming exams - i hate disturbing my routine when i'm trying to get my head down and on with something.

Erm, ok - ill try and give you an idea of the kinda things i usually eat in a regular day - i have it written down someplace....

...

BREAKFAST
PROTEIN SHAKE
50g whey powder
75g blueberries
300ml orange juice
The problem with juice is it is pretty damn high in the Glycemic Index due to the absense of fiber, so lets say an apple is good but apple juice wont be as good.
So drop the orange juice, add some fats like fish oils to this like 5 of them.

OATMEAL
105g oats
1 banana
500ml soy milk
20g honey

1tbsp seed oil
This meal has is low in protein, too high in carbohydrates especially the banana is a high GI (glycemic index) carb.
Toss a scoop of whey or two in this meal and drop the banana.

LUNCH
340g chicken breast
100g wholegrain rice
veggies

A few fish oils would not hurt this meal at all.
PRE-WORKOUT SHAKE
30g whey powder
300ml soy milk
1 banana

Choose a lower GI carb here, banana's are high GI berries or an apple would be perfect.
POST-WORKOUT SHAKE
40g whey powder
40g maltodextrin powder
300ml apple juice

This could be a problem here. I know what people say about PWO shakes but bear with me. Apple juice as well as all juices can spike insulin, even being insulin sensitive after a workout does not mean necessarly that there wont be an overflow of carbs that will store as fat.
When dieting lowering the carbs and upping the fats, the body turns from being predominantly sugar burning to fat burning.
Once this happens fat loss is pretty impressive.
MEAL BEFORE BED
340g chicken
veggies

That's the basic setup, although i obviously don't eat the same meals every day, although as of late it sure feels like it :( - i need to read that recipes section me thinks

See above in Red. I think you might be carried away with pre and post workout shakes. Whole foods are probably best for dieting as whey can spike insulin some, spiking blood sugars can have a negative effect in insulin sensitivity.
But its your call.

pookie69 · 26-04-2006, 09:57 PM

Thanks for the comments hackskii - i get the jist of what you are saying, but what, praytell are fish oils? Sorry if that sounds like a stupid question

>>> do you mean those fish oil capsules?

Also i may have confused you with my breakfast menu. I have the oatmeal along with the shake together at breakfast, like you say, as the oatmeal alone would be low in protein.

ABOUT BANANAS

>>> only reason i eat one before workouts is because as of late ive started to cramp during workouts - like on my final set for bench, i get horrible cramps in the legs and feet - i heard that bananas can help with that and i dunno if its the placebo effect speaking

, but i kinda think they do

>>> i realise though that bananas are high GI, so what else helps with cramping?

But i will definitely take your advice about the pre-workout shake and swap that out for a small meal - makes sense

(im afraid of dropping the postworkout one though!) And also, yea - ill toss out that banana from breakie

- is the honey still ok? Oatmeal will taste bloody bland if i get rid of both!

**hackskii** · 26-04-2006, 10:28 PM

Oatmeal is fine with honey, usually when I am dieting I will add something like splenda instead.

Fish oils=fish oil Capsules. I myself take 12 a day for good health and anti-inflammatory properties.........good stuff.....

You can take some potassium instead of the bananas, but if you want some food sources then why not try some black strap molasses?
Black strap molasses is a natural sweatener and is almost 3 times the potassium as a small banana for 2 tablespoons.
Maybe you can try that instead of honey and kill two birds with one stone, not only that but that stuff is totally rich in nutrients like iron and calcium too.

Avacado is another option, high in fat but dieting it is not that big a deal, has some good fiber in it too.
Avacado's contain Monounsaturated oil and can be eatin with tuna in place of mayonaise.
Avocados provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid.
30 grams of avacado yields 3 grams of fiber, that is alot considering the buttery taste of them

When dieting it is pretty important to lower the high GI foods and in some cases going for a week low carbing can switch from burning glucose for fuel to fat for fuel.
doing so taps into fat stores in the body.

By allowing lower fats and high GI carbs your signal to the body is lets burn sugar, this limits or even stops access to fat burning.

See the diffrence just a couple of small changes do.

Another thing, cramps can be a sigh on dehydration, and or even mineral deficiencies like potassium, calcium, magnesium and/or sodium.

Drinking too much water can wash minerals out of the body too leaving you mineral deficient.
Taurine is supposted to be good for cramps too.

Hope this helps.

pookie69 · 27-04-2006, 10:38 AM

Quote:

Originally Posted by hackskii

Hope this helps.

That helps LOADS! You've given me much food for thought! Get it?

The molasses idea sounds like a very good one - im defo gonna try that one. I'll look into all the other things you've said as well.

Intersting about too much water washing minerals outta your body - i never knew that - i always thought the more water the better - my pee certainly runs clear for most of the day

>>> that may play a part then :/

Thanks loads brother - I'll be sure to let you know how things get on!

DB · 27-04-2006, 10:44 AM

i get cramps bad! everytime post workout doesnt matter what i do or take i still get them cant even think about taking clen any more its too intense witht eh cramps

the_gre8t_1ne · 27-04-2006, 11:56 AM

Quote:

Originally Posted by DB

i get cramps bad! everytime post workout doesnt matter what i do or take i still get them cant even think about taking clen any more its too intense witht eh cramps

Puuoossy!

**hackskii** · 27-04-2006, 02:54 PM

I am not too sold on the clen myself.
I feel the diet is far superior than shaking the fat off.
Jackes up my sleep too due to the rather long half life.

I myself get warmer on Eph than clen, clen makes me shakey and I really dont notice much benefits with it myself.
beings that there are certain risk of cardiovascular problems I might just give them a miss.

Although I do hear that when trying to get into the single digit BF%, it is helpfull.

David Lloyd · 27-04-2006, 02:59 PM

Quote:

Originally Posted by DB

i get cramps bad! everytime post workout doesnt matter what i do or take i still get them cant even think about taking clen any more its too intense witht eh cramps

you tried taking taurine and potassium for the cramps Baz?

usually helps me out

DB · 27-04-2006, 03:13 PM

yep i cain the taurine..... dont take potassium on its own but it is in my multivit!

David Lloyd · 28-04-2006, 08:23 AM

Quote:

Originally Posted by DB

yep i caint the taurine dont take potassium tho but it is in my multivit!

is english your first language?

clue i have got not what your on about

your multi vit will only have about 50mg potassium in it
u need to take 300mg + to sort out cramps

DB · 28-04-2006, 10:30 AM

yeah that was pretty bad edited it now!

26-04-2006, 07:05 PM	#1 (permalink)
pookie69 Robot In Disguise Join Date: Apr 2006 Location: London Posts: 201	Too Much Protein? Too Little Fat? Hey guys - i have a quick question about the amount of protein i'm eating. I calculated today how much protein i take in in a typical day and it came out to just over 300g >>> i'm 6'4" and currently 236lbs and trying to drop weight - dropping at a rate of about 1lb per week with the aid of 40min runs before breakie 4 times a week I read that ideally one ought to eat about 1g of protein per lb of body weight and that too much protein isn't a good idea as it will get stored as fat if eaten in excess over a long period of time. So am i eating too much? My calories at the moment also seem to be broken up as follows; carbs = 50% protein = 40% fat = 10% I was aiming for more fat than this - i think i've been a lil too 'careful' about the fat >>> is this too lil fat? I also think i read someplace that too lil fat whilst trying to lose fat isn't a good idea either as your body will 'feel' less inclined to shed it I'M KINDA CONFUSED :confused: Any and all comments/advice would be hugely appreciated!

26-04-2006, 07:12 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	If you're trying to lose fat, you want high protein, moderate fat and cycle your carbs IMO. There are some posts on carb cycling and timed carb dieting on this board, do a search and take a look. If you put up your current diet, it will be easier for people to advise you on what you should change. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-04-2006, 09:57 PM	#5 (permalink)
pookie69 Robot In Disguise Join Date: Apr 2006 Location: London Posts: 201	Thanks for the comments hackskii - i get the jist of what you are saying, but what, praytell are fish oils? Sorry if that sounds like a stupid question >>> do you mean those fish oil capsules? Also i may have confused you with my breakfast menu. I have the oatmeal along with the shake together at breakfast, like you say, as the oatmeal alone would be low in protein. ABOUT BANANAS >>> only reason i eat one before workouts is because as of late ive started to cramp during workouts - like on my final set for bench, i get horrible cramps in the legs and feet - i heard that bananas can help with that and i dunno if its the placebo effect speaking , but i kinda think they do >>> i realise though that bananas are high GI, so what else helps with cramping? But i will definitely take your advice about the pre-workout shake and swap that out for a small meal - makes sense (im afraid of dropping the postworkout one though!) And also, yea - ill toss out that banana from breakie - is the honey still ok? Oatmeal will taste bloody bland if i get rid of both! Last edited by pookie69; 26-04-2006 at 10:03 PM.

26-04-2006, 10:28 PM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,632	Oatmeal is fine with honey, usually when I am dieting I will add something like splenda instead. Fish oils=fish oil Capsules. I myself take 12 a day for good health and anti-inflammatory properties.........good stuff..... You can take some potassium instead of the bananas, but if you want some food sources then why not try some black strap molasses? Black strap molasses is a natural sweatener and is almost 3 times the potassium as a small banana for 2 tablespoons. Maybe you can try that instead of honey and kill two birds with one stone, not only that but that stuff is totally rich in nutrients like iron and calcium too. Avacado is another option, high in fat but dieting it is not that big a deal, has some good fiber in it too. Avacado's contain Monounsaturated oil and can be eatin with tuna in place of mayonaise. Avocados provide more than 25 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid. 30 grams of avacado yields 3 grams of fiber, that is alot considering the buttery taste of them When dieting it is pretty important to lower the high GI foods and in some cases going for a week low carbing can switch from burning glucose for fuel to fat for fuel. doing so taps into fat stores in the body. By allowing lower fats and high GI carbs your signal to the body is lets burn sugar, this limits or even stops access to fat burning. See the diffrence just a couple of small changes do. Another thing, cramps can be a sigh on dehydration, and or even mineral deficiencies like potassium, calcium, magnesium and/or sodium. Drinking too much water can wash minerals out of the body too leaving you mineral deficient. Taurine is supposted to be good for cramps too. Hope this helps. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 26-04-2006 at 10:31 PM.

27-04-2006, 10:44 AM	#8 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,409	i get cramps bad! everytime post workout doesnt matter what i do or take i still get them cant even think about taking clen any more its too intense witht eh cramps __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-04-2006, 07:29 PM	#3 (permalink)
pookie69 Robot In Disguise Join Date: Apr 2006 Location: London Posts: 201	Yea, i've read up a bit on those carb cycling diets since i started lurking on these forums - i intend to give it a try as soon as i know what i'm doing and once i'm through my upcoming exams - i hate disturbing my routine when i'm trying to get my head down and on with something. Erm, ok - ill try and give you an idea of the kinda things i usually eat in a regular day - i have it written down someplace.... ... BREAKFAST PROTEIN SHAKE 50g whey powder 75g blueberries 300ml orange juice OATMEAL 105g oats 1 banana 500ml soy milk 20g honey 1tbsp seed oil LUNCH 340g chicken breast 100g wholegrain rice veggies PRE-WORKOUT SHAKE 30g whey powder 300ml soy milk 1 banana POST-WORKOUT SHAKE 40g whey powder 40g maltodextrin powder 300ml apple juice MEAL BEFORE BED 340g chicken veggies That's the basic setup, although i obviously don't eat the same meals every day, although as of late it sure feels like it :( - i need to read that recipes section me thinks

27-04-2006, 02:54 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,632	I am not too sold on the clen myself. I feel the diet is far superior than shaking the fat off. Jackes up my sleep too due to the rather long half life. I myself get warmer on Eph than clen, clen makes me shakey and I really dont notice much benefits with it myself. beings that there are certain risk of cardiovascular problems I might just give them a miss. Although I do hear that when trying to get into the single digit BF%, it is helpfull. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-04-2006, 03:13 PM	#12 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,409	yep i cain the taurine..... dont take potassium on its own but it is in my multivit! __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by DB; 28-04-2006 at 10:29 AM.

28-04-2006, 10:30 AM	#14 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,409	yeah that was pretty bad edited it now! __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.