Pre-Post Workout Suppliments

I'm in the process of reducing body fat [at 37.4% right now :grumble: ]. My workout incorporate cardio and weight training [some serious lifting].

Is it necessary for me to have pre-post workout meals with whey protein? Please help as I'm clueless about this area...

It depends on whether or not you are getting enough protein in your diet otherwise (1g/lb of body weight is an oft used estimate). As I don't eat a lot of red meat, protein supplements (whey and hemp) is the way I get my protein in while staying within my calorie goals.

Other than that, there is much debate about nutrition timing and all that, so various people will say various things about whether immediately pre-/post- is an issue or not.

As I work out first thing, I have my pre-workout whey with water (and some flax seed for fibre) right before to get me through my workout, then eat my full breakfast after.

Those who believe in immediate (within 30 mins, 60 mins, 90 mins, etc) post-workout recovery usually say that a 4:1 or 3:1 simple carb to protein ratio is best for replenishing glycogen and processing the protein.

Having said all that, I would have to say based on observation that generally getting enough protein daily HAS been a difference maker for me. In the past, while eating the typical North American diet and not making any effort to get more protein (so I was probably only getting tops 50-70g/day), I have gone through some phases of trying to get into better shape and never saw as much change in my body as combining sufficient protein in my diet with regular resistance training ("Oh, hello triceps, nice to meet you both.").

Thanks I also don't eat much red meat. My main sources of protein are eggs, oatmeal and chicken. As I'm sticking to 1200 calorie diet I may not be having enough protein.

My main worry is that no matter how heavy I lift, my BF doesn't go down.:explode: I have begun to wonder whether I'm losing muscle in place of BF and maybe in need of more protein.

May be I should give whey a go and see

I noticed that in your diary, you have a lot of "Quick add" calories, which will not give you any insight into your macronutrient intake for the day. I set my carb/protein/fat ratios to 40/30/30, and I really do watch that protein number as the day goes on to decide what I will eat for my next meal (it's really not much work once you get an idea of what foods will provide more of which macronutrient!). Once I hit my minimum of 100g of protein, I then shoot for my 35-40g of fibre, and don't care much where the rest of the chips fall.

Listen, if you are over 5' tall and want to be doing serious lifting and daily training, you will be hard pressed to have enough energy at 1200 calories, ESPECIALLY if you want to build muscle (to burn fat faster). Less fat + more muscle = higher metabolism (a really really good thing!) = need enough food for fuel + protein to repair and grow your muscles. If you stay at 1200 calories, I suspect you will be hindering your potential to do more at the gym in order to change your body faster. From experience, it's a cycle where you can lead the change by pouring some more oil on the fire to start. The rest of the upward spiral follows.

Personally, eating less (first 1200 calories, then 1400 calories, and then 1600...I now eat 1800 - 1950 total), I could totally feel like I wasn't tired or hungry all day, but looking back, I know that my brain was VERY quick and efficient to respond by toning down my daily activities for optimal economy of motion/thought. I didn't have the activation energy ready to get up and go anytime, all day long. Eating a bit more, I am way more bouncy (ok, almost hyper), and I know I train way harder, retain more muscle, and proportionally burn way more calories as a result.

I think that proves, at least in my case, that my body did adjust its function hugely within the parameters I set for it, as oddly, eating 750 more calories each and everyday over weeks and weeks, I didn't gain a single pound but still lost a whole bunch of fat.

ETA: I say all this because I know many people are fine with eating 1200 calories and losing scale weight regardless of ratio of fat lost to muscle lost/metabolism, but you have specifically highlighted your goal of improving fat loss, and based on your exercise regime, you do care about your overall fitness and being stronger!

Curious about this one

Unfortunately I am allergic to Tuna. So whenever I eat fish I end up eating salmon or thilapia. You are right. I really need to measure and up my food intake... my brain just refusing to accept the logic

I've done the quick add because for most of the food I eat, [which are Sri Lankan\ the calories are not counted. So I'm roughly estimating what it might be and added.

You've been given some good advice by grandevampire. You can up your protein by eating more salmon, more chicken, brazil nuts (and other nuts), chickpeas, cottage cheese, eggs.

And all food has calories hunny bun! even Sri Lankan! The food database includes spices, herbs and pretty much anything you can think of. Type in Spices (then the name of the spice or herb) then you'll get the actual item instead of ready meals with them in. Remember to add oil that you cook in - it all adds up. If there is soething you eat that isn't in the database look it up on http://nutritiondata.self.com/ and add the details to MFP yourself.

Once you start logging everything properly you'll get a much more accurate idea of how much you are actually eating.
Get yourself organised, get logging! and Good luck!

Unfortunately I am allergic to Tuna. So whenever I eat fish I end up eating salmon or thilapia. You are right. I really need to measure and up my food intake... my brain just refusing to accept the logic

I've done the quick add because for most of the food I eat, [which are Sri Lankan\ the calories are not counted. So I'm roughly estimating what it might be and added.

If you search, you will be surprised to find so many south asian foods on MFP. Just try to use the ones with complete nutritional info. If not, you can add a recipe with all the ingredients you use, and you will get more accurate nutritional info. I eat a lot of Indian food. Even though most Indian foods are listed in MFP database, I add my own recipes as my cooking is usually very low fat.

Other fishes are good too, salmon has those so-called "good fats" (which you need as well, it's not a 100% protein game, it's a balance game. ). If you can get your hands on turkey, it's also a great protein source.

In terms of difficulty logging complex dishes (with unknown quantities of ingredients), I can't lie and say that starting to pay attention to what I eat and log it was a no extra effort process. I have essentially changed my habits surrounding food 180° since starting to take in interest in my health and fitness. Though I never had a weight issue, I used to mostly eat out and never pay attention to nutrition. Now that I want to know what I am taking in and whether it is meeting my needs and helping my goals of improving, I wind up preparing what I eat myself 95% of the time. It's actually just easier that way instead of ballpark guessing 3 times a day what I ate in such or such dish that I didn't make myself. If I made it myself, I can weigh the component raw ingredients no matter what form it ends up in at the end. For convenience, I eat very very simply now (but I oddly also enjoy the taste of food more? Go figure. Guess my taste buds aren't nuked anymore by artificial flavourings.) This approach of completely reappropriating your food preparation isn't for everyone, obviously, as if you feel like you're actually missing out hugely on foodly offerings you currently love but cannot make from scratch yourself, you're less likely to succeed due to the sense of deprivation.