Protein powders, PWO powders?

[TRA]

I'm not sure, but Diet seems like the place to post this question. I've been extremely educated by you guys (and gals) so far, regarding diet, though it can be pretty complex until you get the gist. As I'm trying to adjust diet, I realized it's just as important what protein powders and PWO drinks I do as well. So here's the deal, and I've posted in other forums, so not meaning to be redundant with my stats:

6'0
213 lbs
BF 24%
47 y/o

martial arts/distance running/light lifting for > 10 years. Just now trying to get back into shape after some cardio hiatus (decreased workouts due to work). Good cardio base (can run 90 mins nonstop, on trails, but dragging a lung), trail runs are up to 60 mins per day now. Lifting high rep, major muscle groups, with body weight exercises. Once I cut the body fat, would like to start gaining some size. I'm horribly weak for my size, poor definition my entire life, except my legs when running loads. Endomorphic gene pool Trying to cut fat, maintain muscle.

HGH 4IUs ed x 5, 2 off
Test cyp 200 mg per wk
HCG 500 IUs x 2 prior to test

I am currently using a whey isolates from gee n see (can I mention store names on here?). 1 oz 20 g protein, 6 carbs, 2 fat

PWO I have a Cytomax (amylopectin starches, maltodextrin, fructose, dextrose, and electrolytes) 1 serving 22 carbs, 0 fat and 0 protein. I mix this with one serving of protein powder and 1/2 c applesauce.

Protein bars varies, trying Detour bars.

1. What protein powders are best for me, since I'm not after mass yet?
2. What PWO is best? (posted similar question in supplements, sorry)
3. Any supplements I should be taking? (prefer to stay away from caffeine, etc., as I build up tolerance quickly, then feel tired all the time).
4. Do you recommend Lipoflame?
5. Any other comments appreciated.

I'm happy to post diet if needed. Just started new diet per recs here.

Remeber, goal for me is decrease body fat, maintain puny muscles, then when < 10% body fat, lift for more size.

Did I mention I'm also the lucky recipient of love handles from genes on both sides? Oh yeah...

[mkrulic]

check this out
http://forums.steroid.com/showthread.php?t=356803
lots of info. efa's, carbs, diff types of protien,... good read

[TRA]

Thanks for the link, but I didn't get all the much from it regarding cardio PWO intake, seemed mostly geared toward building (I understand this is a building website, but was hoping from some knowledge from the guys here anyway, since many understand the physiology so well. It's just a matter of applying it differently to let me know what they think best. I'm still reading up, but it's slow going, as the topic (nutrition) is rife with opinion, so one has to wade through all of that in order to develop a basic knowledge.) Basic nutrition knowledge is fine, like, I can easily tell a diabetic patient what to eat and not to eat, but when it comes to maximizing my fat loss, preserving my endurance and lean muscle mass, that's an entirely different story. Thanks for the help, though!

[DSM4Life]

I'm not sure, but Diet seems like the place to post this question. I've been extremely educated by you guys (and gals) so far, regarding diet, though it can be pretty complex until you get the gist. As I'm trying to adjust diet, I realized it's just as important what protein powders and PWO drinks I do as well. So here's the deal, and I've posted in other forums, so not meaning to be redundant with my stats:

6'0
213 lbs
BF 24%
47 y/o

martial arts/distance running/light lifting for > 10 years. Just now trying to get back into shape after some cardio hiatus (decreased workouts due to work). Good cardio base (can run 90 mins nonstop, on trails, but dragging a lung), trail runs are up to 60 mins per day now. Lifting high rep, major muscle groups, with body weight exercises. Once I cut the body fat, would like to start gaining some size. I'm horribly weak for my size, poor definition my entire life, except my legs when running loads. Endomorphic gene pool Trying to cut fat, maintain muscle.

Tried HITT cardio ?


HGH 4IUs ed x 5, 2 off
Test cyp 200 mg per wk
HCG 500 IUs x 2 prior to test

I am currently using a whey isolates from gee n see (can I mention store names on here?). 1 oz 20 g protein, 6 carbs, 2 fat

PWO I have a Cytomax (amylopectin starches, maltodextrin, fructose, dextrose, and electrolytes) 1 serving 22 carbs, 0 fat and 0 protein. I mix this with one serving of protein powder and 1/2 c applesauce.

Using starches to spike insulin PWO is a matter of opinion. I use to do but never found any positive results in doing so. All i take is my shake PWO.

Protein bars varies, trying Detour bars.
All protein bars are junk, hands down ! There is no substitute for real food.

1. What protein powders are best for me, since I'm not after mass yet?
Any protein is good. Look to see if it has BCAA's in it. Also watch fat and sugar content.
2. What PWO is best? (posted similar question in supplements, sorry)
IMO protein alone.
3. Any supplements I should be taking? (prefer to stay away from caffeine, etc., as I build up tolerance quickly, then feel tired all the time).
I take amminos / caffeine before i workout. I also make sure that i don't eat an hr and a half before i workout.
4. Do you recommend Lipoflame?
Get your diet right before you start taking junk
5. Any other comments appreciated.
Again look into HITT cardio and maybe post a diet.

I'm happy to post diet if needed. Just started new diet per recs here.

Remeber, goal for me is decrease body fat, maintain puny muscles, then when < 10% body fat, lift for more size.

Did I mention I'm also the lucky recipient of love handles from genes on both sides? Oh yeah...

[TRA]

DSM4Life

Thanks a ton bro. Perfectly simple. I can do whey shake PWO. I'm working on the diet now. Here's what I can give you for a 1 day sample. And I know I need to eat more meals, I'm trying to work it out with work. I tried to cut the fat down today, and bump the protein.

Work out: 60 minute run

Breakfast
tuna, white in water, 1 can (4 F, 25 P, 0 C)
1 slice Ezekiel bread (0.5 F, 4 P, 7 C)
Mayo (won't use again!) 1 T (5 F, 0 P, 2 C)
Greek yoghurt, 1 container (0 F, 15 P, 6 C)
Whey powder 1 oz (0 F, 20 P, 6 C)
calories 445

Snack
Clif Protein bar (8 F, 20 P, 30 C)
Mozzarella, 1 oz (6 F, 7 P, 0 C)
cals 350

Snack
lowfat cottage cheese, 1 c (5 F, 26 P, 10 C)
fresh tomato, 1/2 (0 F, 1 P, 6 C)
cals 207

Dinner
skinless chicken breast, fried with Pam (7 F, 57 P, 0 C)
sweet potatoe, small baked (0 F, 4 P, 41 C)
frozen cauliflower/broccoli 2 c (0 F, 4 P, 12 C)
lowfat cottage cheese (5 F, 26 P, 10 C)
cals 700

Snack
strawberries, fresh, 1 c (0 F, 1 P, 12 C)
almonds, 1/2 serving (7 F, 3 P, 3 C)
whey powder (0 F, 20 P, 6 C)
cals 245

total cals 1950

% F 23
% P 43
% C 34
% P

[DSM4Life]

DSM4Life

Thanks a ton bro. Perfectly simple. I can do whey shake PWO. I'm working on the diet now. Here's what I can give you for a 1 day sample. And I know I need to eat more meals, I'm trying to work it out with work. I tried to cut the fat down today, and bump the protein.

Work out: 60 minute run

Breakfast
tuna, white in water, 1 can (4 F, 25 P, 0 C)
1 slice Ezekiel bread (0.5 F, 4 P, 7 C)
Mayo (won't use again!) 1 T (5 F, 0 P, 2 C)
Greek yoghurt, 1 container (0 F, 15 P, 6 C)
Whey powder 1 oz (0 F, 20 P, 6 C)
calories 445

Snack
Clif Protein bar (8 F, 20 P, 30 C)
Mozzarella, 1 oz (6 F, 7 P, 0 C)
cals 350

Snack
lowfat cottage cheese, 1 c (5 F, 26 P, 10 C)
fresh tomato, 1/2 (0 F, 1 P, 6 C)
cals 207

Dinner
skinless chicken breast, fried with Pam (7 F, 57 P, 0 C)
sweet potatoe, small baked (0 F, 4 P, 41 C)
frozen cauliflower/broccoli 2 c (0 F, 4 P, 12 C)
lowfat cottage cheese (5 F, 26 P, 10 C)
cals 700

Snack
strawberries, fresh, 1 c (0 F, 1 P, 12 C)
almonds, 1/2 serving (7 F, 3 P, 3 C)
whey powder (0 F, 20 P, 6 C)
cals 245

total cals 1950

% F 23
% P 43
% C 34
% P

Diet can be very tricky. Not only are there so many of them out there but where one success for one it fails for another. You just have to try and play with it to cater to your needs.

I put your diet into a spreadsheet and this is what i got :



If you ask me what i think, i would first say that fat is not the enemy . Don't totally cut fat out. Believe it or not you need fat to lose fat. I have read many studies with the theory that states when the body is depleted of any fat any fat that does come into the body is stored. On the other hand when there is an abundance of fat(good fats) it doesn't store as much. Again this is theory.

Another thing that sticks out is that your calories really jump around. You go from a 200c snack to 700. Try to balance your meas out better. Are you active more during the day ? Take in more calories during that period but later in the day when you are not as active thats when i would take in meals with a lower calorie count.

Also i see you have fruit at night, you are aware that there is a lot of sugar in fruit ?

Bottom line:

You need to balance out your meals more evenly and make better choices of the food you take in. Stick around in the diet section and read through the stickys.

[TRA]

2nd sample diet

Food
Qty Fat Prot Carb Cals
Oats 1/3 c dry 2 9 25 150
Greek yoghurt 0 15 6 90
Egg whites 4 0 14 0 56
Egg, whole 1 5 8 1 90

Snack
Almonds 1 oz 14 6 6 170
Plum 1 0 15 0 60

PWO
Cytomax 1 scoop 0 0 22 90
Whey powder 1 oz 0 26 6 110

Dinner
Tuna stk 8 oz 10 65 0 314
Broc/caul 2 c 0 4 12 64
Tomato ½ 0 1 6 27

Snack

Lowfat swiss ch 1 slice 4.5 7 0 70
Whey powd 1 oz 0 26 6 110
Total cals % Fat % Protein % Carbs
1400 18 56 26

Workout: 60 min trail run at 80-85% max plus body weight exercises (pushups, declined, pull ups, reverse dips, and ab work)

Sorry, the table fvcks up when I paste it, but 1400 total cals (will snack once more before bed), 18% Fat, 56 % Protein, 26% Carb

[TRA]

Thanks a ton for the breakdown. I'm not as active during the day so much, just walking from room to room, doing the doc thing. I work out at various times, sometimes early am, sometimes mid-afternoon, sometimes early evening. I'm trying to eat on the fly, as my schedule is all over the place. I didn't think the cals mattered as much as long as the total was cool...but I see your point now. It's going to take some work. Once I can get settled into a good snack (say, tuna and something), I can do it almost every day. I can easily fall into a food rut, which is good in this case. Thanks again for the help. I read the stickies tonight.

[DSM4Life]

PM sent.

Good luck.