Dieting/nutrition/work out help!

[rocketdog 0]

Hello all. For my 30th birthday I wanted to see how far I could push myself.... so I need your nutrition/diet advice & feedback.

I'm 5'1" tall and work out 3x a week (tricep, bicep, situps & nothing more) along with 25+ minutes of cardio/legs on the elliptical.

Recently, I started supplementing with a Hills program every other week on the elliptical that kicks my butt. I have Gold Standard 100% Casein (slow-acting protein; aminogen enhanced) that was a gift. How should I use this? I want to drop a few pounds & (mainly) look more cut, but might consider something like Body by Visalus.

#1 Anyone have experience with the Casein I already own? Would I supplement meals for it?!
#2 Anyone have a great experience with Body by Vi or something similar he/she could recommend? Not trying to starve myself here.

THANKS VERY MUCH!

see the world! http://gorocketdog.blogspot.com

[quade 3]

I think you're going to find that fitness doesn't come in pill form.

I'm pretty much the furthest a person can get from "cut." If it existed in pill form, I'd be right there, but as it is I exercise 60 to 90 minutes per day and it's a long, slow process just to maintain neutral, let alone "get cut."

Food matters, but we all still have to eat and a lot of what is easy to eat is horrible for you. That's why it's so easy to eat. It was easy for them to make it and they sell it relatively cheap, so you buy it and eat it.

Exercise and be reasonable in what you eat.

quade -
The World's Most Boring Skydiver

[rocketdog 0]

Quade- I'm sure I could make changes diet-wise so that's why I'm looking to use this Casein.... IF it's what I need to get the job done.

Body by Vi isn't a pill, it's one of those supplemental shakes, so I'm not sure how it compares to the Casein I have or any other product out there.

Definitely against taking any pill nor am I looking to a pill to tone my muscle.

see the world! http://gorocketdog.blogspot.com

[DrDom 0]

Having studied a LOT about nutrition and supplementation all the literature says nobody needs protein shakes, multivitamins, or supplements. The companies wont tell you that, but if you REALLY look at the facts and study nutrition you actually only need vitamins and mineral supplements if your diet is nothing but protein shakes and meat.

The key is vary your diet WILDLY. Don't stress the protein as much as everyone says (good lord are people brainwashed by the meat/dairy industry). Get exercise and realize you have ample protein to increase muscle mass even on a lot protein diet (you need some, but there are vegan athletes who don't get high protein.. few MMA fighters and Olympic athletes).

All I can say is if you want HEALTH there is the saying in the nutrition community:
"Eat Food, Not Too Much, Mostly Plants".

If you want to be "cut" or some other non health related thing I cant really help you much. But I can tell you how to live a life free of major diet-related medical maladies

If you want to lose weight... I went vegan and the pounds poured off at first and I just had to eat more to maintain stable. Also realize in my house we eat nothing from a box, nothing with high-fructose-corn-syrup, and mostly we shop in the produce aisle for fruits, veggies, nuts etc. As a doctor I get tested on occasion for deficiencies, and I have none. Even my body protein levels are normal ;)

Looking cut is "cool", but I've seen athletes with kidney failure from supplements, a few with acute hepatitis and liver failure (another one of those supplements was just noted as killing a bunch of folks), a few cases of "hypervitiminosis" from vitamin intake, and lots of heart attacks and strokes in otherwise normal weight people who exercise and eat like crap.

You are not the contents of your wallet.

[shropshire 0]

Our ancestors took sooooo many chemicals supplements sold to them by profit hungry corporations, when they were chasing beasts across the savanna.... NOT

I run (a lot.. got a 1/2M tomorrow
There is no magic bullet or short cut - the Answer is Diet and Exercise IM..OhSo...HO

(.)Y(.)
Chivalry is not dead; it only sleeps for want of work to do. - Jerome K Jerome

[Skyrad 0]

What are you prepared to do?

When an author is too meticulous about his style, you may presume that his mind is frivolous and his content flimsy.
Lucius Annaeus Seneca

[grue 1]

rocketdog

Hello all. For my 30th birthday I wanted to see how far I could push myself.... so I need your nutrition/diet advice & feedback.

I'm 5'1" tall and work out 3x a week (tricep, bicep, situps & nothing more) along with 25+ minutes of cardio/legs on the elliptical.

Recently, I started supplementing with a Hills program every other week on the elliptical that kicks my butt. I have Gold Standard 100% Casein (slow-acting protein; aminogen enhanced) that was a gift. How should I use this? I want to drop a few pounds & (mainly) look more cut, but might consider something like Body by Visalus.

#1 Anyone have experience with the Casein I already own? Would I supplement meals for it?!
#2 Anyone have a great experience with Body by Vi or something similar he/she could recommend? Not trying to starve myself here.

THANKS VERY MUCH!

I use Gold Standard casein 6 times a week, but a little differently than most people I know.

Monday through Saturday I wake up and immediately go to the gym, where I do 35-45 minutes of moderately hard cardio (about 200 watts output on a bike), followed by some moderate lifting. Then I go to work or home as appropriate and make a smoothie:

1 scoop Gold Standard chocolate whey
1 scoop Gold Standard chocolate casein
1 banana
1 cup 2% milk
Big tablespoon low sugar light peanut butter
a bunch of ice

This is my breakfast. It's about 700 calories, and for someone my size (6'3, 215lbs) is a bit over 1/3 of my target daily calories before taking exercise into account. Once I'm at my target weight it'll be about 1/4 of my daily calories.

I'm doing calorie tracking as my main method of losing weight, and I'm down well over 50lbs since last October when I started, and I hope to be done by Christmas.

Something to remember:

If you take in too few calories, your body will try to reduce your caloric needs. This happens by feeding on your muscle mass. You MUST consume at least enough calories to cover your BMR + daily activity.

I would STRONGLY recommend calculating your needs, I know mynetdiary.com can do this as this is the site I use, but others presumably do as well. Remember: NOT just the BMR, but your activity level on top of it.

cavete terrae.

[oldwomanc6 38]

Shah is gone. No need to impress the unrealistic types, anymore.

lisa
WSCR 594
FB 1023
CBDB 9

[JohnMitchell 14]

More weight training and wind sprints.

[Tink1717 2]

My brief (very brief) CV is : Bachelors in Exercise Phys/ Sport Psych, CCS and personal trainer.

You DO NOT NEED CASIEN period. If you're eating anything like the standard American diet, or even the standard American vegan diet, you are already getting more than enough protein. You don't need any more unless you're interested in making high quality sewage.

If your goal is the drop body fat then you need to, in general, lift more and heavier, especially for women. Then you need to change one or more of the following parameters at least every twelve weeks :
1. Frequency
2. Duration
3. Intensity
4. Modality

You are doing battle with homeostasis, the body's desire to maintain the status quo. Progress is not possible once the homeostatic mechanism figures out how to adapt to your routine. The body can do this quite rapidly. To ensure that specific adaptation to imposed demand (SAID) takes place you must stay one step ahead of homeostasis. To do that is as simple as changing one or more of the aforementioned parameters. Chances are you've already run smack into the homeostatic beast as you're asking how to make further progress. Try mixing it up and keep us posted.

Skydivers don't knock on Death's door. They ring the bell and runaway... It really pisses him off.
-The World Famous Tink. (I never heard of you either!!)
AA #2069 ASA#33 POPS#8808 Swooo 1717

[DrDom 0]

Also if you take a gander onto google type "casein cancer gene" and look at the research articles

Casein turns on cancer genes and has been a proven direct cause of cancer. Rarely is research so robust

Why don't you hear about it? It's called the USDA and dairy industry.

You are not the contents of your wallet.

[ryoder 1,381]

oldwomanc6

Shah is gone. No need to impress the unrealistic types, anymore.

Hey! Don't discourage a chick who wants to impress us shallow guys!

"There are only three things of value: younger women, faster airplanes, and bigger crocodiles" - Arthur Jones.

[Tink1717 2]

Yes, I know casein is a carcinogen. But the vast majority of people are in complete denial of thesis, so I don't bring it up. It usually blocks whatever useful information that would follow.

Skydivers don't knock on Death's door. They ring the bell and runaway... It really pisses him off.
-The World Famous Tink. (I never heard of you either!!)
AA #2069 ASA#33 POPS#8808 Swooo 1717

[rocketdog 0]

Grue- thanks, that was helpful. Will definitely check out the website.

So you use it as a meal? Yes, I read that it is slow-acting so not meant to be taken for a quick boost like immediately before/after a workout. Obviously my formula will be different than yours, but do most people use it as a meal supplement?

THANKS!

see the world! http://gorocketdog.blogspot.com

[rocketdog 0]

Tink- very informative! Thanks! The reason the Casein was a gift was because I recently went pescatarian & living in Ohio = not a lot of safe seafood options.

As mentioned, I just started adding the Hills program on the elliptical, but will try changing something in my lifting routine too. I know what you mean though about homeostasis... the last 10 pounds are the hardest to drop! Thanks again!

see the world! http://gorocketdog.blogspot.com

[DrDom 0]

Tink1717

Yes, I know casein is a carcinogen. But the vast majority of people are in complete denial of thesis, so I don't bring it up. It usually blocks whatever useful information that would follow.

I know, but its one of those things I have to tell people. Its not ethical as a physician to be dishonest.

Things that cause cancer: obesity, high-fructose-corn-syrup, casein, red meat, anything "charred", and cigarettes. There are more but that helps.

If people wont listen, I still have to tell them. Most patients turn off right after any discussion of diet, obesity, smoking, etc. Doesn't mean I'm absolved from telling them.

You are not the contents of your wallet.

[Tink1717 2]

I absolutely get it. I just try to get the message in prior to getting rejected by the self destruction meme.

Skydivers don't knock on Death's door. They ring the bell and runaway... It really pisses him off.
-The World Famous Tink. (I never heard of you either!!)
AA #2069 ASA#33 POPS#8808 Swooo 1717

[grue 1]

rocketdog

Grue- thanks, that was helpful. Will definitely check out the website.

So you use it as a meal? Yes, I read that it is slow-acting so not meant to be taken for a quick boost like immediately before/after a workout. Obviously my formula will be different than yours, but do most people use it as a meal supplement?

THANKS!

Yeah my morning shake is a meal replacement. It's also about 1.3 litres so fills me up quite a lot.

In my experience, most of the people I know who use casein powder take it before bed.

cavete terrae.

[grue 1]

DrDom

Things that cause cancer: obesity, high-fructose-corn-syrup, casein, red meat, anything "charred", and cigarettes. There are more but that helps.

Things that cause suicide from boredom:

Life without cheese and grilled red meat.

cavete terrae.

[rocketdog 0]

Yes, I read about taking it before bed... what is the benefit to that?! Sorry to be so dense.

see the world! http://gorocketdog.blogspot.com

[grue 1]

rocketdog

Yes, I read about taking it before bed... what is the benefit to that?! Sorry to be so dense.

Allegedly (I'm no specialist) it'll help loss of muscle mass through catabolism during sleep, since it digests much more slowly.

cavete terrae.

[wmw999 2,120]

Thanks. I need to up my fitness level. I want to keep being able to do whatever I want, for as long as I want.

Wendy P.

There is nothing more dangerous than breaking a basic safety rule and getting away with it. It removes fear of the consequences and builds false confidence. (tbrown)

[amstalder 0]

Disclaimer: I am by no means an expert.

My biggest suggestion is to ditch the dairy. I don't do much more than tote the baby around and breastfeed, but I don't eat dairy and eat limited grains (we border on Paleo in our house), and I have decently defined abs. Diet is going to play a much bigger role in definition than the exercise alone. And make sure you eat real food! Your body needs fuel!

[wmw999 2,120]

As a female past menopause, I'll suggest that you keep an eye on your calcium intake. Bone density issues can creep up, especially if you're not big-boned and naturally heavy, even if you're in good or reasonably good shape.

It's a pay-me-now or pay-me-later kind of thing.

Wendy P.

There is nothing more dangerous than breaking a basic safety rule and getting away with it. It removes fear of the consequences and builds false confidence. (tbrown)

[amstalder 0]

wmw999

As a female past menopause, I'll suggest that you keep an eye on your calcium intake. Bone density issues can creep up, especially if you're not big-boned and naturally heavy, even if you're in good or reasonably good shape.

It's a pay-me-now or pay-me-later kind of thing.

Wendy P.

Always a good reminder