Most effective time for protein shake to lose body fat

**eatrainrest** · 03-30-2009, 07:30 PM

Ok, this may be covered somewhere on this forum but i could not find it... Now, my pwo is one scoop of whey and a naval orange then 30 min later i eat my pro/carb meal.. my main goal is to lose body fat.. diet is in tact but my question here is this...

I want to lose as much body fat as possible and i do cardio 20-30 minutes after my resistance training workout. Is it best to drink the 120 cal no carb, whey protein shake before cardio or after?

**jamyjamjr** · 03-30-2009, 07:39 PM

before.... your body will need amino acids immediatley after resistance training.. i'd up my protien a bit, prob to 50-60 since your gonna do cardio

**eatrainrest** · 03-30-2009, 08:00 PM

ok thanks alot, im already at 2 shakes a day though (1 scoopy whey after workout+ 1 casein shake before bed) would adding another scoop to the pwo whey shake having too many shakes?

**jamyjamjr** · 03-30-2009, 08:02 PM

it's not about too many shakes... how many grams is your protien shake??

**jamyjamjr** · 03-30-2009, 08:03 PM

btw i do 80grams pwo, 30grams pre-while workout... so it's not too much

**eatrainrest** · 03-30-2009, 08:06 PM

24 g whey protein in one scoop

**jamyjamjr** · 03-30-2009, 08:10 PM

easily do 2 scoops instead.. you'll be fine... it'll help retain/growth of muscle

**eatrainrest** · 03-30-2009, 08:19 PM

thanks alot for the help throughout al lmy potss...im going to post this as my final diet and will post effectiveness of it after 3-4 weeks of monitoring it.

Breakfast (1) 10:30
1 cup kashi oatmeal(300)
Pro-18
Fat-4
Carb-50

8 egg whites (136)
Pro-29

9 grams roasted (no salt) almonds (57)(OMITT NON-WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-493/ pro-49/fat-9/ carb-52
GYM

PWO MEAL (2)

2 scoop whey protein(240)(1 after weights/1 after cardio)
Pro-48
Fat-2
Carb-4

1 naval orange (70)(during workout)
Carb-19

Total calories PWO-410/pro-49/fat-2/carb-23 (OMITT NON WORKOUT DAYS)
Meal (3) 30-40 min after PWO

1 cup brown rice (212)
Pro-5
Carb-44
Fat-1

1 cups mixed veggies (90)
Pro-2
Carb-18
Fat-0

6 slices low sodium turkey (120)
Pro-22

Total calories-422/pro-29/carb-62/fat-0

Meal 4

1 tbsp organic PB(100)
Pro-3.5
Fat-9
Carb-3

1 banana(110)
Carb-27

6 oz Grilled Chicken(110)
Pro-42
Fat-0
Carb-0

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-487/pro-50/fat-14/carb-32

Meal 5

2 cup mixed veggies(90)
Pro-2
Carb-36

4-5 oz. grilled London broil (202)
Pro-32
Carb-0
Fat-8

Cottage Cheese (110) (fat free)*
Pro-15
Carb-8
Fat-5

total calories -492/pro-51/fat-13/carb-44

Meal 6
1 scoop casein protein(120)
Pro-23
Fat-1
Carb-2

1 tbsp PB(100)
Pro-3.5
Fat-9
Carb-3

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-277/pro-28.5/fat-15/carb-7

TOTAL CALORIES PER DAY-2581
TOTAL FAT-53
TOTAL CARB-220
TOTAL PROTEIN-257

OFF DAYS-ELIMINATE PWO AND NUTS throughout day

Total calories per day-2090
Total pro-203.5
Total fat-36
Total carb-209

-i may add the nuts in if im losing to quickly/ which will be 2268k cal off days
*monitor for 3 weeks, watch how I look in mirror vs. scale

**jamyjamjr** · 03-30-2009, 08:58 PM

Originally Posted by eatrainrest

thanks alot for the help throughout al lmy potss...im going to post this as my final diet and will post effectiveness of it after 3-4 weeks of monitoring it.

Breakfast (1) 10:30
1 cup kashi oatmeal(300)
Pro-18
Fat-4
Carb-50

8 egg whites (136)
Pro-29

9 grams roasted (no salt) almonds (57)(OMITT NON-WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-493/ pro-49/fat-9/ carb-52
GYM

PWO MEAL (2)

2 scoop whey protein(240)(1 after weights/1 after cardio) i would do both right after weights and eat a simple carb after the cardio... this would be best imo
Pro-48
Fat-2
Carb-4

1 naval orange (70)(during workout)
Carb-19

Total calories PWO-410/pro-49/fat-2/carb-23 (OMITT NON WORKOUT DAYS)
Meal (3) 30-40 min after PWO

1 cup brown rice (212)
Pro-5
Carb-44
Fat-1

1 cups mixed veggies (90)
Pro-2
Carb-18
Fat-0

6 slices low sodium turkey (120)
Pro-22

Total calories-422/pro-29/carb-62/fat-0

Meal 4

1 tbsp organic PB(100)
Pro-3.5
Fat-9
Carb-3

1 banana(110)
Carb-27

6 oz Grilled Chicken(110)
Pro-42
Fat-0
Carb-0

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-487/pro-50/fat-14/carb-32

Meal 5

2 cup mixed veggies(90)
Pro-2
Carb-36

4-5 oz. grilled London broil (202)
Pro-32
Carb-0
Fat-8

Cottage Cheese (110) (fat free)*
Pro-15
Carb-8
Fat-5

total calories -492/pro-51/fat-13/carb-44

Meal 6
1 scoop casein protein(120)
Pro-23
Fat-1
Carb-2

1 tbsp PB(100)
Pro-3.5
Fat-9
Carb-3

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-277/pro-28.5/fat-15/carb-7

TOTAL CALORIES PER DAY-2581
TOTAL FAT-53
TOTAL CARB-220
TOTAL PROTEIN-257

OFF DAYS-ELIMINATE PWO AND NUTS throughout day

Total calories per day-2090
Total pro-203.5
Total fat-36
Total carb-209

-i may add the nuts in if im losing to quickly/ which will be 2268k cal off days
*monitor for 3 weeks, watch how I look in mirror vs. scale

keep us posted... my final advice is in bold

**M302_Imola** · 03-31-2009, 11:24 AM

Originally Posted by eatrainrest

Is it best to drink the 120 cal no carb, whey protein shake before cardio or after?

Since fat loss is the ultimate goal here I would save the whey shake and carbs to after your cardio and have around 10g of BCAA's right after your resistance training (before cardio). I like ON's BCAA's powder, 0 cals and 5g BCAA's per serving. Beware though, it taste like $hit!!!