Start using protein powders + cut dairy?

[thatsright]

I have posted a few threads on my saga of weight loss. The only success I had in the last 10 weeks was when I was doing cardio, plus caloric deficit, plus weights. So I'm going back to this after trying two dead ends. I was thinking of replacing one of my main protein sources and dropping dairy, as I have read online it may help me. I also do not eat any wheat (not intentionally). Questions:


1. My diet contains about 30-40% of dairy caloric intake. My breakfast and dinner is the same Greek non-fat yogurt (with peanut butter), 900 calories right there for both meals. I eat it because it taste great, and pretty good amount of protein, but a bit more carbs than I'd like. What about dropping dairy all together? I am doing it to reduce carbs. I read on a few sites that removing dairy would help. Would this increase potential fat loss?

2. If I do drop dairy, I was thinking of doing whey powder shakes in the morning and make it with coconut milk.. Plus a modest amount of hot oatmeal on the side with raisins and a little bit of coconut milk. Equal amount of calories than I do now with my yogurt meals. The protein powder will make up for the loss of yogurt protein and cut the carbs.

3. If I do # 2, what please recommend good whey powders THAT TASTE GOOD. Actually, I drink the MetRX RTD canned drinks with 51g of protein and low carb. Taste great, but not very filling.

4. If I remove dairy and use protein powders, should I be concerned if the powders have any milk concentrate? Are there any tasty powders that do not have dairy?

 

[Koing]

Have a go but me personally I wouldn't cut it out. I'd probably decrease it to one meal a day if your getting 30-40% of your calories from dairy.

It still comes down to OVERALL CALORIES and protein/ carb/ fat break down.

You can get fat on veg if you too much of it. But it's extremely hard eating enough broccoli to get fat on it. You can easily get fat on fruit. 4 apples is 80-88g of carbs!

I always recommend people track EVERYTHING they eat and then they can realise what their actual breakdown is. This way you can ADJUST things up and down if your not losing weight.

There is absolutely no reason for a person to not be able to lose weight if they track everything for 2-3 weeks. Get a baseline and then adjust so your weekly average is 3500 less than your maintenance.

Koing

 

[z1ggy]

http://rippedbody.jp/2013/12/23/nutritional-hierarchy-importance-calories/

You're thinking about it too much. Hit your calories, then your macro's. All the rest is significantly less important.

 

[thatsright]

Have a go but me personally I wouldn't cut it out. I'd probably decrease it to one meal a day if your getting 30-40% of your calories from dairy.

It still comes down to OVERALL CALORIES and protein/ carb/ fat break down.

You can get fat on veg if you too much of it. But it's extremely hard eating enough broccoli to get fat on it. You can easily get fat on fruit. 4 apples is 80-88g of carbs!

I always recommend people track EVERYTHING they eat and then they can realise what their actual breakdown is. This way you can ADJUST things up and down if your not losing weight.

There is absolutely no reason for a person to not be able to lose weight if they track everything for 2-3 weeks. Get a baseline and then adjust so your weekly average is 3500 less than your maintenance.

Koing

Yep. Also, will be going back to cardio twice a week as I feel when I was doing that, that's when I saw the inches drop off, even though the scale did not change. So will be going to gym 4 days overall and jam the cardio in there, then the rest do weights. But, would it be counter productive to do both: lift hard and cardio?

What about doing protein powder shakes for dinner/breakfast. Or its too soon to even try that, at this point, if ever? If not, I will eat a salad for dinner and ditch one of the yogurt meals.

Anyway, I will again drop 500 cals which I did do before. Trying to have my cake and eat it too (mmm Cake....)

 

[z1ggy]

Yep. Also, will be going back to cardio twice a week as I feel when I was doing that, that's when I saw the inches drop off, even though the scale did not change. So will be going to gym 4 days overall and jam the cardio in there, then the rest do weights. But, would it be counter productive to do both: lift hard and cardio?

What about doing protein powder shakes for dinner/breakfast. Or its too soon to even try that, at this point, if ever? If not, I will eat a salad for dinner and ditch one of the yogurt meals.

Anyway, I will again drop 500 cals which I did do before. Trying to have my cake and eat it too (mmm Cake....)

Read the link in my last post. It answers almost every question you will ever have. I applaud your eagerness and dedication to your fitness and improving on it, but you're starting to obsess. This is like your 4-5th post in the last few weeks. The magazines and media want you to think getting built/ripped or whatever your goals are, is some kind of miracle that can only be obtained through their supplements, or some crazy routine complimented by the latest fad.

Meet your calories, and your macros. Track everything that goes into your mouth for at least 2 weeks so you can understand and get a good base line for what you need to be eating. Adjust from there. Everything thing else is just noise if you follow those simple steps.

Ever since I stopped reading magazines and watching youtube vidoes of all the ripped guys giving out their "advice" I've been much happier. I keep my work outs very simple now. I also do not supplement with anything other than creatine and BCAA powder. I barely drink whey protein anymore either as I can meet all my cals and macro's through real food. Also, when I started IF, I did 10mins of cardio per week, and lost 4-5lb in just a month. Cardio is really not a need and may actually hinder you from making gains on your weight lifting, if strength is a goal at all.

 

[thatsright]

Read the link in my last post. It answers almost every question you will ever have. I applaud your eagerness and dedication to your fitness and improving on it, but you're starting to obsess. This is like your 4-5th post in the last few weeks. The magazines and media want you to think getting built/ripped or whatever your goals are, is some kind of miracle that can only be obtained through their supplements, or some crazy routine complimented by the latest fad.

Meet your calories, and your macros. Track everything that goes into your mouth for at least 2 weeks so you can understand and get a good base line for what you need to be eating. Adjust from there. Everything thing else is just noise if you follow those simple steps.

Ever since I stopped reading magazines and watching youtube vidoes of all the ripped guys giving out their "advice" I've been much happier. I keep my work outs very simple now. I also do not supplement with anything other than creatine and BCAA powder. I barely drink whey protein anymore either as I can meet all my cals and macro's through real food. Also, when I started IF, I did 10mins of cardio per week, and lost 4-5lb in just a month. Cardio is really not a need and may actually hinder you from making gains on your weight lifting, if strength is a goal at all.

Obsessed, absolutely. Not Good Jerry, not Good. So I will just do my thing and if anything new to report in a couple of weeks I will ask NEW questions, not retreads. I sincerely appreciate all the help. At the end of the day, if I'm loosing inches then I'm doing something right....

 

[z1ggy]

Obsessed, absolutely. Not Good Jerry, not Good. So I will just do my thing and if anything new to report in a couple of weeks I will ask NEW questions, not retreads. I sincerely appreciate all the help. At the end of the day, if I'm loosing inches then I'm doing something right....

It's okay to have desire and a healthy amount of lust for something. Just don't turn it into something you think about 24/7 and stress about. I'm still a long ways away from meeting my goals, but I'm much happier now exercising LESS than I used to and just making sure I eat the right amount of healthy foods.

I think that the Ripped Body website will give you a lot of good info to work with for a while. I've found that using MS Excel has helped me with tracking all my lifts & my daily weigh ins. And MyfitnessPal to record all my food intake. The important thing to do is what works for you... Not what I say, or anybody on this forum. However, a lot of what people who have gotten results from is based in their experience and personal trials, so it's good advice most of the time.

 

[smackababy]

Obsessed, absolutely. Not Good Jerry, not Good. So I will just do my thing and if anything new to report in a couple of weeks I will ask NEW questions, not retreads. I sincerely appreciate all the help. At the end of the day, if I'm loosing inches then I'm doing something right....

I think you're falling into the trap of overthinking. You are trying to get as much information as possible, and that is clouding the really simple formula you need. The fat loss sticky contains exactly what you need. Everything else is pretty much just fluff.

 

[Koing]

Yep. Also, will be going back to cardio twice a week as I feel when I was doing that, that's when I saw the inches drop off, even though the scale did not change. So will be going to gym 4 days overall and jam the cardio in there, then the rest do weights. But, would it be counter productive to do both: lift hard and cardio?

What about doing protein powder shakes for dinner/breakfast. Or its too soon to even try that, at this point, if ever? If not, I will eat a salad for dinner and ditch one of the yogurt meals.

Anyway, I will again drop 500 cals which I did do before. Trying to have my cake and eat it too (mmm Cake....)

Gym 2-3x a week, just get your cardio at the end of your sessions. The cardio will be fine as long as you don't spend more than 30mins doing it. Anymore and you may feel too tired/ hungry.

Start with a protein shake if you can afford it An extra 35-39g of protein never hurt anybody.

It's about consistency for 95% of the week and then carrying that for 8-12-16 weeks. THIS is where you get the fat to come off.

Koing