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TOPIC: Protein Shakes without exercise?

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July 12, 2012 5:49 AM
I recently took a dive into the world of fitness and spent 2.5 months building muscle and losing weight to compete in a fitness model competition. I was working out every day and eating almost perfeclty on a very strict diet, especially in the last few weeks. Now that the show is over, I've gotten back into a more well-rounded diet with less exercise. Do I still need to drink protein shakes every day (1 in the morning, 1 before bed) if I'm not exercising that day/week?
July 12, 2012 5:53 AM
QUOTE:

I recently took a dive into the world of fitness and spent 2.5 months building muscle and losing weight to compete in a fitness model competition. I was working out every day and eating almost perfeclty on a very strict diet, especially in the last few weeks. Now that the show is over, I've gotten back into a more well-rounded diet with less exercise. Do I still need to drink protein shakes every day (1 in the morning, 1 before bed) if I'm not exercising that day/week?


Depends if you have hit your protein macro target.

I check my macros after planning my day, and then add in what macro I am missing, so if I need protein I have a shake, if I need fat I eat some cheese etc.
  14463414
July 12, 2012 5:54 AM
Sure, if you want to mitigate muscle loss. Or if you are doing enough weight lifting to maintain, you will still need the protein. Recovery happens on non workout days too.

Or so they say.
  17400561
July 12, 2012 5:55 AM
QUOTE:

Depends if you have hit your protein macro target.



^ This.
July 12, 2012 6:27 AM
What does "protein macro target" mean? And I know I need protein shakes if I'm working out...if I was working out, I would have my daily protein shakes and one after the workout to help build/maintain the muslce. But I haven't done any weights and little cardio all week. It's when I'm NOT working out that I'm wondering about. I'm just worried that having protein shakes when I'm not working out is going to increase my calorie intake unnecessarily, and do little for my muscles.
July 12, 2012 7:53 AM
QUOTE:

And I know I need protein shakes if I'm working out..


No you dont. If you eat enough protein to hit the target macronutrient needs for your body, you don't need a protein shake.

Shakes are a SUPPLEMENT, meaning, you take them if your regular diet doesn't have enough.

Macros or macronutrients are the (loosely explained here), the breakdown of fat, protein and carbs yoru body needs a day, based on your lean body mass.

Usually, your protein needs are 1-1.2g of protein per your lean body mass a day. So say you weigh 100 lbs, and you have 25% body fat, that means your lean body mass is 75 lbs. Your protein needs are therefore 75g to 90g a day. So if your regular diet only has about 50g worth of protein, then you CAN take a protein shake that's 25g/serving.

IF you eat 75g to 90g of protein a day, then you DONT need any protein shakes.
  23516817
July 12, 2012 7:54 AM
QUOTE:

QUOTE:

I recently took a dive into the world of fitness and spent 2.5 months building muscle and losing weight to compete in a fitness model competition. I was working out every day and eating almost perfeclty on a very strict diet, especially in the last few weeks. Now that the show is over, I've gotten back into a more well-rounded diet with less exercise. Do I still need to drink protein shakes every day (1 in the morning, 1 before bed) if I'm not exercising that day/week?


Depends if you have hit your protein macro target.

I check my macros after planning my day, and then add in what macro I am missing, so if I need protein I have a shake, if I need fat I eat some cheese etc.


Great answer!
July 12, 2012 7:56 AM
QUOTE:
What does "protein macro target" mean?

Your daily goal for protein


QUOTE:
And I know I need protein shakes if I'm working out...if I was working out, I would have my daily protein shakes and one after the workout to help build/maintain the muslce. But I haven't done any weights and little cardio all week. It's when I'm NOT working out that I'm wondering about. I'm just worried that having protein shakes when I'm not working out is going to increase my calorie intake unnecessarily, and do little for my muscles.

You say that you used to drink them to "build/maintain the muscle" Are you no longer interested in maintaining it?
July 12, 2012 7:56 AM
QUOTE:

QUOTE:

Depends if you have hit your protein macro target.



^ This.
Repeat.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
  9285851
July 12, 2012 7:59 AM
QUOTE:

QUOTE:

Depends if you have hit your protein macro target.



^ This.


Exactly. If you've getting enough protein from other sources, you don't need protein shakes.
  25561504
July 12, 2012 8:08 AM
Replace the term protein shake with chicken. I bet you will find the answer in your intuition.
July 12, 2012 8:09 AM
How do I know what my macro target should be?

And I do want to maintain my muscle, but is that possible when I'm not working out as regularly as I was before the competition (if at all)? And I haven't been eating perfectly since the show, so between poor diet and little to no exercice, I know my body fat percentage is going up. That's why I'm worried protien shakes are just adding too many calories to my diet. Which is why I'm asking if, on the days/weeks where I am not getting any cardio or weights in... should I cut the protein shake to save calories?
July 12, 2012 8:11 AM
QUOTE:

Replace the term protein shake with chicken. I bet you will find the answer in your intuition.


I do still have chicken every day too. For lunch and sometimes supper as well... if not chicken, lean beef. But that's how I ate at the start of my diet. So now that it's "over" (temporarily) I'm wondering if I still need that much protien and calories.
July 12, 2012 8:15 AM
QUOTE:

How do I know what my macro target should be?

And I do want to maintain my muscle, but is that possible when I'm not working out as regularly as I was before the competition (if at all)? And I haven't been eating perfectly since the show, so between poor diet and little to no exercice, I know my body fat percentage is going up. That's why I'm worried protien shakes are just adding too many calories to my diet. Which is why I'm asking if, on the days/weeks where I am not getting any cardio or weights in... should I cut the protein shake to save calories?
Confused. How did you prepare for a competition knowing nothing about macros? If you're meeting your calorie goal without them then don't add them. If you're not eating enough calories, then add them.
July 12, 2012 8:17 AM
Bumping for later....
July 12, 2012 8:27 AM
Are you eating enough protein? That's all the answer is. Protein should be 1 gram per pound of lean mass, regardless of whether you are working out or not. If you were in a fitness competition, I'm guessing you know your lean mass.
Edited by tigersword On July 12, 2012 8:28 AM
July 12, 2012 8:28 AM
QUOTE:

QUOTE:

Replace the term protein shake with chicken. I bet you will find the answer in your intuition.


I do still have chicken every day too. For lunch and sometimes supper as well... if not chicken, lean beef. But that's how I ate at the start of my diet. So now that it's "over" (temporarily) I'm wondering if I still need that much protien and calories.


Don't diet, change the way you eat. And for the most part, that shouldn't change based on whether or not your exercising. The total cals might, but proportions of what you're eating won't.
July 12, 2012 8:29 AM
QUOTE:

QUOTE:

How do I know what my macro target should be?

And I do want to maintain my muscle, but is that possible when I'm not working out as regularly as I was before the competition (if at all)? And I haven't been eating perfectly since the show, so between poor diet and little to no exercice, I know my body fat percentage is going up. That's why I'm worried protien shakes are just adding too many calories to my diet. Which is why I'm asking if, on the days/weeks where I am not getting any cardio or weights in... should I cut the protein shake to save calories?
Confused. How did you prepare for a competition knowing nothing about macros? If you're meeting your calorie goal without them then don't add them. If you're not eating enough calories, then add them.


I thought this as well. My guess is she had a trainer and/or nutritionist telling her want to eat, when to eat it, what to lift and when to lift it. She never understood the concepts for her self, just listened to her coach.
July 12, 2012 8:38 AM
You are correct. I didn't research this by myself. I had a trainer and nutritionist help me the whole way. I could ask them, I just thought I'd try to figure it out myself with the help of the people of MFP.

At the competition I was 121 lbs with body fat % of 14.5. But the way I see it... that is for competition only, and not real life. Since the competition I've balanced out around 125 lbs and I imagine my body fat is up closer to 20% now. So which numbers do I use to calculate my macro target?

Also, I've noticed according to MFP, it's only letting me have about 50g of protein per day... seems low, considering before the show, my trainer wanted me having 1g/pound (so 120g per day)
July 12, 2012 8:43 AM
QUOTE:

You are correct. I didn't research this by myself. I had a trainer and nutritionist help me the whole way. I could ask them, I just thought I'd try to figure it out myself with the help of the people of MFP.

At the competition I was 121 lbs with body fat % of 14.5. But the way I see it... that is for competition only, and not real life. Since the competition I've balanced out around 125 lbs and I imagine my body fat is up closer to 20% now. So which numbers do I use to calculate my macro target?

Also, I've noticed according to MFP, it's only letting me have about 50g of protein per day... seems low, considering before the show, my trainer wanted me having 1g/pound (so 120g per day)


Use your current numbers, both overall body weight and lean body mass. Yes, MFP's protein default is way low - you'll want to increase that.

General rule of thumb:
protein goal: 1g per lb of lean body wight
fat goal: .3g per lb of overall body weight
The remaining cals can come from wherever.
July 12, 2012 8:48 AM
QUOTE:

QUOTE:

You are correct. I didn't research this by myself. I had a trainer and nutritionist help me the whole way. I could ask them, I just thought I'd try to figure it out myself with the help of the people of MFP.

At the competition I was 121 lbs with body fat % of 14.5. But the way I see it... that is for competition only, and not real life. Since the competition I've balanced out around 125 lbs and I imagine my body fat is up closer to 20% now. So which numbers do I use to calculate my macro target?

Also, I've noticed according to MFP, it's only letting me have about 50g of protein per day... seems low, considering before the show, my trainer wanted me having 1g/pound (so 120g per day)


Use your current numbers, both overall body weight and lean body mass. Yes, MFP's protein default is way low - you'll want to increase that.

General rule of thumb:
protein goal: 1g per lb of lean body wight
fat goal: .3g per lb of overall body weight
The remaining cals can come from wherever.


This^
July 12, 2012 8:49 AM
Based on your estimates, 100 grams of protein, 48 grams of fat, fill the rest with whatever.
July 12, 2012 8:49 AM
Ok so if I find I'm not getting 100g of protein each day, then I can bump it up with protein shakes, regardless of the amount of calories that adds to my diet, or the amount of exercise I get that day/week? Is this my answer?
July 12, 2012 8:50 AM
QUOTE:

You are correct. I didn't research this by myself. I had a trainer and nutritionist help me the whole way. I could ask them, I just thought I'd try to figure it out myself with the help of the people of MFP.

At the competition I was 121 lbs with body fat % of 14.5. But the way I see it... that is for competition only, and not real life. Since the competition I've balanced out around 125 lbs and I imagine my body fat is up closer to 20% now. So which numbers do I use to calculate my macro target?

Also, I've noticed according to MFP, it's only letting me have about 50g of protein per day... seems low, considering before the show, my trainer wanted me having 1g/pound (so 120g per day)
Gotcha. You looked amazing, btw. MFP defaults are generally way too low on protein and too high on carbs in my opinion. I have mine set to 40% protein, 40% carbs, 20% fat (but I also am on a meal plan through a nutritionist). When I was doing it myself it seemed like I'd end up with around 40% protein, 30% carbs, 30% fat on most days.
July 12, 2012 8:58 AM
QUOTE:

Ok so if I find I'm not getting 100g of protein each day, then I can bump it up with protein shakes, regardless of the amount of calories that adds to my diet, or the amount of exercise I get that day/week? Is this my answer?

No. You stick to your calorie goal to maintain weight. If you aren't getting enough protein, then you need to cut something else, carbs or fat, based on whatever you are consuming too much of, in order to reach 100 grams of protein.

It's all math. Total calories = protein+fat+carbs+alcohol. If you eat more of one, you have to eat less of another.

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