Let's talk protein
vpinc
Posts: 4 Member
I may be a 227 lbs but I plan on building muscle and I'm interested in muscle gains during my weight loss journey and if your interested we can discuss different sources for protein and what we need for the most efficient combination
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Replies
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Tuna
Chicken
Beef
Egg
Dairy proteins
Rice/pea isolates (they need to be combined)
Soy if you're nasty
All of those provide a "complete" amino acid profile. I am sure that there are far more, but it would probably be easier to just say "animal proteins", then list the last two.5 -
Soy is really bad for you... I'd say stick with the animal proteins as much as you can.3
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It's prudent to point out, you aren't going to be making significant muscle gains, if any at all, whilst losing weight. The two goals aren't compatible beyond some unquantifiable newbie gains. Your being female further lessens the chances.
That said, strength training and making sure to get adequate protein will give you better long term results because they will minimise inevitable muscle losses along with fat loss.Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
Nope.8 -
Soy is absolutely fine... Beans and Quinoa are also excellent sources of non-animal protein.3
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soy can be bad for you IF you have thyroid issues0
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http://community.myfitnesspal.com/en/discussion/926789/protein-sources/p1
Here is a good source of proteins.
Also, training and not having a huge deficit are very important part of the equation. If you have a large deficit, low protein or inadequate training, you will decrease the ability to gain muscle during weight loss. And while it is difficult to gain muscle in a deficit, if you are overfat or new to training, then you are more primed than someone who has been training for years or very lean. I would recommend looking at the below thread as it has a lot of program in it. Many women tend to favor NROL4W and StrongCurves. But there are many viable options.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10 -
VintageFeline wrote: »It's prudent to point out, you aren't going to be making significant muscle gains, if any at all, whilst losing weight. The two goals aren't compatible beyond some unquantifiable newbie gains. Your being female further lessens the chances.
That said, strength training and making sure to get adequate protein will give you better long term results because they will minimise inevitable muscle losses along with fat loss.Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
Nope.
So maybe not gain muscle but maintain most of the muscle you already have, while losing fat so that the muscle will begin to show. As far as protein options I usually have greek yogurt, chicken and whey protein.1 -
Shanel0916 wrote: »VintageFeline wrote: »It's prudent to point out, you aren't going to be making significant muscle gains, if any at all, whilst losing weight. The two goals aren't compatible beyond some unquantifiable newbie gains. Your being female further lessens the chances.
That said, strength training and making sure to get adequate protein will give you better long term results because they will minimise inevitable muscle losses along with fat loss.Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
Nope.
So maybe not gain muscle but maintain most of the muscle you already have, while losing fat so that the muscle will begin to show. As far as protein options I usually have greek yogurt, chicken and whey protein.
At the very least, it would give the OP an opportunity to maintain muscle so you see greater fat loss. But if the OP is completely untrained, I would argue that she can gain a little muscle.4 -
Shanel0916 wrote: »VintageFeline wrote: »It's prudent to point out, you aren't going to be making significant muscle gains, if any at all, whilst losing weight. The two goals aren't compatible beyond some unquantifiable newbie gains. Your being female further lessens the chances.
That said, strength training and making sure to get adequate protein will give you better long term results because they will minimise inevitable muscle losses along with fat loss.Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
Nope.
So maybe not gain muscle but maintain most of the muscle you already have, while losing fat so that the muscle will begin to show. As far as protein options I usually have greek yogurt, chicken and whey protein.
At the very least, it would give the OP an opportunity to maintain muscle so you see greater fat loss. But if the OP is completely untrained, I would argue that she can gain a little muscle.
I did mention newbie gains. Are they really that significant in women though?
Besides that, everything Trigden said. Though I'd add all fish, just for variety.0 -
remember - there are protein powders that are very clean and others that have a lot of unwanted stuff in them. Typically, the cleaner proteins usually cost more money. Just read the label and make sure you know what you are getting.
I myself prefer very clean Isolate mixes. Right now I am using "Isopure Zero-Carb, Chocolate Flavor" which has zero carbs and 50g Protein.
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Shanel0916 wrote: »VintageFeline wrote: »It's prudent to point out, you aren't going to be making significant muscle gains, if any at all, whilst losing weight. The two goals aren't compatible beyond some unquantifiable newbie gains. Your being female further lessens the chances.
That said, strength training and making sure to get adequate protein will give you better long term results because they will minimise inevitable muscle losses along with fat loss.Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
Nope.
So maybe not gain muscle but maintain most of the muscle you already have, while losing fat so that the muscle will begin to show. As far as protein options I usually have greek yogurt, chicken and whey protein.
At the very least, it would give the OP an opportunity to maintain muscle so you see greater fat loss. But if the OP is completely untrained, I would argue that she can gain a little muscle.
Agreed.0 -
remember - there are protein powders that are very clean and others that have a lot of unwanted stuff in them. Typically, the cleaner proteins usually cost more money. Just read the label and make sure you know what you are getting.
There are a lot of crappy proteins that cost a lot of money and good ones that are cheap. If anything, i would check the below.
https://labdoor.com/rankings/protein0 -
BonnieDundee78 wrote: »Soy is absolutely fine... Beans and Quinoa are also excellent sources of non-animal protein.
Agreed.0 -
I may be a 227 lbs but I plan on building muscle and I'm interested in muscle gains during my weight loss journey and if your interested we can discuss different sources for protein and what we need for the most efficient combination
Welcome! What is your protein goal and how are you doing at meeting it? I think .8 g/lb of healthy goal weight is a nice target, and I aim for 100 g based on that, although I usually end up getting more without trying too hard. Besides lean meat/seafood, low fat dairy is a source for me, eggs and legumes, some tofu and tempeh, and various amounts from vegetables, grains, and nuts/seeds.0 -
deannalfisher wrote: »soy can be bad for you IF you have thyroid issues
Or other hormones issues...like me. Soy screws with all my hormone levels. Gotta love being a female with high testosterone. Thanks PCOS.
I like grass fed beef, chicken breast (boneless, skinless), salmon, eggs, and pork for my main proteins. If there is protein in other non-meat foods I eat, it's an added bonus. I also buy bread with additional protein, Greek yogurt, and I eat protein bars after lifting. I like the Pure Protein brand and the Oatmega brand, since they have a high amount of protein for fewer calories.1 -
Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
If one has a medical condition that requires the elimination or limitation of soy, protein needs culd still be met with non-animal protein from beans and grains (wheat gluten is especially high in protein). So even if you were right that the general population should avoid soy (and you aren't), that still wouldn't require one to consume animal proteins.3 -
VintageFeline wrote: »Shanel0916 wrote: »VintageFeline wrote: »It's prudent to point out, you aren't going to be making significant muscle gains, if any at all, whilst losing weight. The two goals aren't compatible beyond some unquantifiable newbie gains. Your being female further lessens the chances.
That said, strength training and making sure to get adequate protein will give you better long term results because they will minimise inevitable muscle losses along with fat loss.Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
Nope.
So maybe not gain muscle but maintain most of the muscle you already have, while losing fat so that the muscle will begin to show. As far as protein options I usually have greek yogurt, chicken and whey protein.
At the very least, it would give the OP an opportunity to maintain muscle so you see greater fat loss. But if the OP is completely untrained, I would argue that she can gain a little muscle.
I did mention newbie gains. Are they really that significant in women though?
They can be. My ex-wife actually built a pretty appreciable amount of lean mass while cutting from 180 to 140 on 1200/day and running 5/3/1. Going from being a completely untrained and sedentary videogame player with a crazy high bodyfat can allow for some interesting noob gains. Of course, everyone's body reacts differently to that stage, and she and I were both pretty adamant about keeping really high protein intakes while losing weight.1 -
remember - there are protein powders that are very clean and others that have a lot of unwanted stuff in them. Typically, the cleaner proteins usually cost more money. Just read the label and make sure you know what you are getting.
There are a lot of crappy proteins that cost a lot of money and good ones that are cheap. If anything, i would check the below.
https://labdoor.com/rankings/protein
@psuLemon Thanks for the link Lemon! Excellent
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Gallowmere1984 wrote: »VintageFeline wrote: »Shanel0916 wrote: »VintageFeline wrote: »It's prudent to point out, you aren't going to be making significant muscle gains, if any at all, whilst losing weight. The two goals aren't compatible beyond some unquantifiable newbie gains. Your being female further lessens the chances.
That said, strength training and making sure to get adequate protein will give you better long term results because they will minimise inevitable muscle losses along with fat loss.Soy is really bad for you... I'd say stick with the animal proteins as much as you can.
Nope.
So maybe not gain muscle but maintain most of the muscle you already have, while losing fat so that the muscle will begin to show. As far as protein options I usually have greek yogurt, chicken and whey protein.
At the very least, it would give the OP an opportunity to maintain muscle so you see greater fat loss. But if the OP is completely untrained, I would argue that she can gain a little muscle.
I did mention newbie gains. Are they really that significant in women though?
They can be. My ex-wife actually built a pretty appreciable amount of lean mass while cutting from 180 to 140 on 1200/day and running 5/3/1. Going from being a completely untrained and sedentary videogame player with a crazy high bodyfat can allow for some interesting noob gains. Of course, everyone's body reacts differently to that stage, and she and I were both pretty adamant about keeping really high protein intakes while losing weight.
I would agree. One of the women I am working with now gained 6 lbs of lean body mass (realizing this is more than muscle) and lost 9lbs of fat while following a 3 day full body dumbbell routine (complete newbie) and following a ketogenic diet at 40g per day. We increase protein to around 1g/lbm, and time carbs/protein around workouts. Body fat, IIRC started at 23% and now around 16.6%.1 -
remember - there are protein powders that are very clean and others that have a lot of unwanted stuff in them. Typically, the cleaner proteins usually cost more money. Just read the label and make sure you know what you are getting.
There are a lot of crappy proteins that cost a lot of money and good ones that are cheap. If anything, i would check the below.
https://labdoor.com/rankings/protein
GREAT SHARE0 -
Hi! I adore my protein filled foods. I am weightlifting every second day currently, I'm doing hypertrophy type reps and sets but have noticed an increase in strength. I have been following my current plan for 4.5 weeks now, and have increased the amounts I can lift in front press, squat, bent over row, deadlift, bicep curl (barbell) and bench press. I'm now at "novice" or a bit above for all lifts, for female lifting standards for my weight. I was worse that total beginner 5 weeks ago. This is according to this website anyway:
https://strengthlevel.com
I don't have any illusions that I'm gaining muscle, but helping to maintain what I have is my main goal. I was surprised at the strength gains. I'm not new to lifting but haven't ever stuck to anything very well in the past. I'm lucky that I have my own oly bar and plates.
As for food, I have 4 eggs and a couple slices of vogels toast every morning. I also have meat generally twice a day, usually chicken breast/tenderloins or beef mince.
I am breastfeeding up to 10 times a day and find I generally feel better and less tired and grumpy if I keep an eye on my macros.
Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.0 -
That website made me giggle. Apparently, been lifting since August, my bench is crap (43%), my squat is meh (67%), ohp is meh (59%), but my deadlift is prosauce (87%).
Gonna be gunning for them Ed Coan records, I guess. xD0
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