General Discussion Triathlon Talk » Whey Protein Powder Rss Feed  
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2012-06-08 2:04 PM

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Subject: Whey Protein Powder
Hello,

Looking to slim down about 15 pounds before my HIM in September. Currently 129, looking to be around 115. I've been running a caloric deficit of 700 to 1,000 per day and while I am not dropping "weight" per se, my body fat is dropping. I eat a 50/25/25 breakdown. Would it be wise to add some protein powder to my diet and eat 45% carbs, 30% protein, 25% fat? I'm eating about 2,500 calories and burning 3-4K. I really do want to drop weight for running ease, but not muscle. Body fat is 17% now so I could safely drop 10 pounds of pure fat and still be "healthy". I was at 118 and put on 10 pounds as I increased my training and therefore eating this spring.

Not having energy or performance issues now, but I do have binging tendencies if I maintain greater than a 1,000 calorie deficit for more than 2 or 3 days. What has worked for you? Female, 26, 5'4", 129lbs, active lifestyle at work too, no alcohol, soda, or juice. Everything is healthy, except for a slice or two of cheese pizza once a week.

Thanks so much,
Charlene


2012-06-09 1:50 PM
in reply to: #4252190

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Subject: RE: Whey Protein Powder

You are probably not dropping weight because your training is increasing and you could be moving into "starvation" mode where your body is hanging on to the weight.  Yes, it would be very good to up your protein and fat intake, and change your carb sources to more nutrient dense root vegetables and fruit.  Your diet sounds pretty clean right now, so you may even want to consider moving to a Paleo nutrition plan if body fat loss and leaning up are your goals.  

Try it for 4-6 weeks right now and see your results.  You might very easily lose that 15 lbs during this time and see increased performance as well.  If you're going to add protein powder to your plan, use egg white (MRM makes a good one and so does NOW) protein, but add more lean meats to your diet as well.  Add healthy fats like coconut oil, avocado, nuts, and olive oil.

You don't have anything to lose except those last few pounds!

2012-06-09 5:09 PM
in reply to: #4252190

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Subject: RE: Whey Protein Powder

OK I'll bite...

 

Starvation mode on 2500 calories a day.  Probably not likely.  The OP says she's burning 3-4K of calories a day.  In my book thats a buttload of calories.

 

My rule of thumb is 100 calories a mile on the run.  1000 calories per hour on the bike.  So on the high side of 4000 calories we can backoff BMR of what 1500 calories for a woman, that leaves 2500 calories to burn through exercise.  So thats a 25 mile run or 2.5 hours on the bike every day.

 

Shorter answer you are way overestimating the number of calories you burn each day, or you are eating way more than you think.

 

There is no silver bullet.  I always lose weight when I eat less. and up my exercise.  I always plug the values of 100 for the run and 1000 for the bike.  Write down all my food, cut back the calories until the weight comes off.

2012-06-09 7:23 PM
in reply to: #4252190

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Subject: RE: Whey Protein Powder
HerDeltaFlyness - 2012-06-08 2:04 PM

I was at 118 and put on 10 pounds as I increased my training and therefore eating this spring. Not having energy or performance issues  


If you're not losing, and you aren't seeing a drop in fitness or performance, then you need to scale back the intake a bit more.

Doing this may require you to lose more carbs and increase the protein/fat levels more ( will look closer to the "paleo" diet as a result ) but I can almost guarantee you that this is the issue.

I'm working out a HELL of a lot, taking in approximately 1800 calories a day except for cheat days, and have seen good weight loss and significant fat loss, and I weigh substantially more than you :p
2012-06-10 9:41 AM
in reply to: #4252190

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Subject: RE: Whey Protein Powder
Thanks for the tips. I lowered my carbs and upped my protein the past few days and I'm not going to bed with a rumbling tummy, nor do I feel as "bloated". Thanks again. I'll check back in a few days to update my progress.

Thanks again,
Charlene
2012-06-11 2:59 AM
in reply to: #4252190


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Subject: RE: Whey Protein Powder

Which Whey Protein Powder contains the most Calories??

 

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