Egg Protein Shake vs Egg Whites - Goal: Shredded

TiberiusClaudis

Greetings,

Needs some feedback. I'm going to be entering my first BB comp in 8 weeks. I'm currently at 6.73%BF and goal is to make 4% by the show.

My PT (who btw came in 3rd in Mr. Universe, so he knows what he is talking about) has me on a diet that is heavy into egg whites. As in 10-30 a day, depending on various options. However, I've been looking into egg protein shakes and wondering if they may be a viable option.

Here's the numbers:

According to this site, 10 egg whites comes to 487 calories, 73 grams of protein and 390 sodium.

While the same amount of calories (487) in the egg protein shake would get me 107 grams of protein but 1,436 sodium. Plus it taste a heck of a lot better.

I know the normal rule that "real food" is better than supplements (is egg protein really a supplement?) but if my goal is to get shredded, as in lower BF and MAINTAIN muscle, wouldn't the protein shake be a better bang for the buck.? As in getting more protein for the same amount of calories? Pls remember my goal...which is somewhat different than trying to gain muscle.

Thoughts?

TiberiusClaudis

bump

Anyone? Anyone?

auntiebabs

Really 4%

TiberiusClaudis

Ah yea...have you ever been to a BB contest? Some guys get down to 3%.

Is it healthy? Of course not, but you only stay down at 4% for a couple days.

usmcmp

Really 4%

Yeah, it's short term for a bodybuilding competition.

I think you might run into some water retention issues with the extra 1000mg of sodium especially depending on your trainer's peak week schedule. May need to take in extra potassium.

williams969

Really 4%

Yeah, it's short term for a bodybuilding competition.

I think you might run into some water retention issues with the extra 1000mg of sodium especially depending on your trainer's peak week schedule. May need to take in extra potassium.

Yeah, I agree. I'm no BB, but I have friends IRL who are. The real egg whites are typically your best bet, $$ wise and protein quality wise, compared to egg protein powders. The sodium in the powder, depending on your potassium intake, might be the killer there, especially when you get very close to the comp date. Water retention could end up negating any BF loss you get to, appearance wise.

So, eat your damn egg whites leading up to competition (I mean this in a tongue in cheek way ). Listen to your PT, he knows what he's doing. You'll thank yourself later.

usmcmp

Really 4%

Yeah, it's short term for a bodybuilding competition.

I think you might run into some water retention issues with the extra 1000mg of sodium especially depending on your trainer's peak week schedule. May need to take in extra potassium.

Yeah, I agree. I'm no BB, but I have friends IRL who are. The real egg whites are typically your best bet, $$ wise and protein quality wise, compared to egg protein powders. The sodium in the powder, depending on your potassium intake, might be the killer there, especially when you get very close to the comp date. Water retention could end up negating any BF loss you get to, appearance wise.

So, eat your damn egg whites leading up to competition (I mean this in a tongue in cheek way ). Listen to your PT, he knows what he's doing. You'll thank yourself later.

The sodium may not be killer depending on potassium intake and his tendency to retain water. Carbohydrate timing (in my personal experience) made a bigger difference in how dry I look on stage.

williams969

Really 4%

Yeah, it's short term for a bodybuilding competition.

I think you might run into some water retention issues with the extra 1000mg of sodium especially depending on your trainer's peak week schedule. May need to take in extra potassium.

Yeah, I agree. I'm no BB, but I have friends IRL who are. The real egg whites are typically your best bet, $$ wise and protein quality wise, compared to egg protein powders. The sodium in the powder, depending on your potassium intake, might be the killer there, especially when you get very close to the comp date. Water retention could end up negating any BF loss you get to, appearance wise.

So, eat your damn egg whites leading up to competition (I mean this in a tongue in cheek way ). Listen to your PT, he knows what he's doing. You'll thank yourself later.

The sodium may not be killer depending on potassium intake and his tendency to retain water. Carbohydrate timing (in my personal experience) made a bigger difference in how dry I look on stage.

Yes, thank you for clarifying. I did say dependent on potassium, but didn't say it clearly. Up the potassium to balance any sodium increase (duh, I KNOW this, I'm sodium sensitive--I get edema easily if my pot. is too low--silly me).

Just goes to show that yes, those of us not competitors can't truly appreciate the amount of balance and tracking of nutrients that a casual person may disregard as "micro-managing" :flowerforyou:

TiberiusClaudis

Thanks peeps. I figured the higher sodium would lead to water retention.

Guess it's back to eatting egg snot. ha