A Little Confused About Protien

[flintstone]

After getting advice in the Q & A subforum about protiens, fish oil and the like, I came over to this part of the board to read about supplements. I came across and read the article on what protiens are good for me. Well, it seriously confused me. I have around 21% BF, am lifting 3 days/wk (total 3 hrs.) and running 2 days (total 1 hr.). Ive' been on a 2000 cal a day diet for about 3 1/2 weeks (According to BMR calculator, I am in recomended specs). Oh, and I am 40.

My question is what protiens would I need to help continue to shed pounds while reshaping my body and preserving lean mass? Also, what dosage is best for my circumstances? Any help here, as I have never used supplements of any kind, would be GREATLY appreciated. :argh

[omerta]

to preserve muscle you want 1g of protien per lb of bodyweight. i feel whey isolate is best and i like cassein at night before bed.

goodluck

[flintstone]

Thanks, after rereading the article, I now understand why you would suggest this.

[Adam F]

should check out Nutrabio.com stuff has hardly any carbs, fillers, additives, sugars. Stuff is great and very cheap.

[flintstone]

Thanks, Adam. I'll give them a look

[Gator_Mclusky]

I just eat alot of Steaks.....to each their own.

[billyb]

whey protein is the best, and you should shoot for 1.2-2g of protein per pound.

[GGG777]

I know this is a diet based thread, but im feeling the need to suggest that you up the cardio to 4 days rather than 2. Believe me, I know its a pain in the ass, but at 20%, the extra 2 days per week will give you truly exponential benefits. IMO, 2 days just isnt enough- if you want the fat loss to happen as efficiently as possible, that is.

[access]

Try to keep your diet makeup as below:

Protein: 20-25%
Fat 15-20%
Carbohydrate 55-60%

I also think upping the cardio would be good in this intial phase for you.

[flintstone]

Thanks Access,

My intake is as follows:

I'm on a low carb diet as I am trying to shed about 30 lbs. of fat- My Carb intake is less than 100 grams per day. The diet consists of tuna, grilled chicken breast, steamed vegetables, and a piece of fruit to go with a slice or two of wheat bread daily.

I am eating small portions and between 5 and 6 times per day. I snack on celery sticks. I drink a protein shake daily.

My workout is MWF for about an hour- M-Upper Body(pecs, triceps, forearms, biceps) Wed- Lower Body (quads, calves, glutes) F- Back/Shoulders.

As far as cardio goes, I run 1 mile on Tue/Sat. I have recently raised this to a mile and a 1/4 as I have been losing weight (10 lbs in 10 days on this diet) and endurance increases. I plan on upping this as much as possible as my body adjusts to the distances.

My gains in the gym have been pretty good so far. I can tell that my arms, legs, and chest have begun to reshape. However, I plan to continue this process another 5 months or so before considering "alternative" supps (but that post is in another part of this forum.

Please tell me if I am on the right track, and, what, if anything, should I change to see more positive results?