Protein - Losing fat and gaining muscle

magnusthenerd · May 2019

4LeafMint wrote: »

kimny72 wrote: »

4LeafMint wrote: »

I want to eat my carbs...fruits and vegetables. Sucralose actual made me gain weight. But if you are going to use sucralose just use sugar instead...honestly. I avoid all sweeteners like the plague. I do use stevia a little. Actual bought a stevia plant and going to experiment with it in some recipes.

How could sucralose make you gain weight? It's got less than 5 cals per gram.

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@alung2k3 , how much do you weigh and how many cals are you eating per day? What program are you running?

I am only saying it made me gain weight... Not that it make someone else gain weight. If you Google sucralose it will say it can make you gain weight so I am not the only one. Friend me and I will show you my program. I don't want to take this chat in a different direction.

I can Google Bigfoot built the pyramids to have a location to snipe JFK from and potentially get a result. That doesn't make it factual.
Sucralose is essentially ubdigestable by humans.

OP: if you're new to lifting, even in a deficit, protein level isn't liable to be your limiter to strength gains.

alung2k3 · May 2019

Thanks for the replies so far.

I wouldn't say I have a routine down yet. I've sort of researched via the internet and used my friends sets as a guideline.

It's been about 3 weeks and I've managed to move up 5kg in both arms. 15kg to 20kg d-bells.

I do alot of dumbell work on arms and chest. Then I'll head into the machinary to hit the things I didn't hit yet. My friend is alot more technical than me. He does different movements per day, pull/push etc so I kind of incoperate that too.

General rule is 10-12 reps. The last 2 you should struggle to get up. If not it's too easy and you should go up a level.

Weight wise I'm 266lb or just over 19st. Calorie target is 1860 cals, aiming to drop 2lb per week. I'm 6"4 so I carry it abit better.

Exercise wise I do like to do some cardio too. I like to burn 500 cals a day. I eat back approx half of that.

Before I started my weightloss of around 3 months I had body fat of approx 33.8%, latest reading was 27.4%. I went from the obese to the poor region. My BMI is still miles out tho.

psuLemon · May 2019

So the biggest issue for your goals, is your training. The best way to gain muscle while losing some weight is getting on a structured lifting routine (see below link), and in particular, one that is appropriate to your lifting skill level. If your friend has been training for years, than I would advise that you go onto a different plan. The idea is to work with a beginner program for 3-12 months so you can build a base of strength and work on form. And then you should move to a immediate program.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

The good news is, you are still in the beginning stages of weight loss and are overweight/obese. This makes it a bit easier to gain some muscle fairly quickly (still not a lot, but you should easily be able to gain a few lbs). You can still have a moderate deficit (1-1.5 lbs/wk) while working on your diet to incorporate higher protein sources (meats, fish, Greek yogurt, cheese, cottage cheese, etc.. ).

If you want to supplement to get it around 140-160g of protein, I recommend PEScience. You can get a bunch of samples before you buy a lot. MYProtein is supposed to be good too.

But keep in mind, that supplementation does not make up for overall poor diet or poor training.

Carlos_421 · May 2019

OP, I will second the suggestion that you get on a structured lifting plan. If you're mainly doing arm work with dumbbells you're likely leaving a lot of potential muscle gains on the table by not focusing on full body work incorporating compound lifts.

As for how much protein you need, it's generally recommended to get .8 to 1.0 or .8 to 1.2 grams per pound of lean body weight to maximize muscle growth (assuming a well structured lifting program). An easy way to figure it could be to just multiply your goal weight by .8 since you're trying to lose weight and may not actually know your lean body weight.

If that's difficult for you to achieve, it's totally fine to bump up your protein with a supplement (I have a whey protein shake pre-workout 5 days a week).
My favorite (and a great bang for your buck) is the Optimum Nutrition Gold Standard whey. I believe it may have sucralose in it but that's not actually a problem. Sucralose is just Splenda. It's a zero calorie sweetener that has been well studied and shown to be totally safe and we know that it doesn't make anyone fat (and no, the Mayo clinic doesn't say that it does).

Best of luck, man!

alung2k3 · May 2019

Thanks guys, I will take a look at those links then and go from there!

Protein - Losing fat and gaining muscle

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