z4ydi's blog for 16-Nov-09

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Hi guys. just to update you on my progress and also ask you for some advice - I am still stack on 85KG on the scale but I have to say many of my friends are saying that I lost alot of weight - I wonder whether I will ever drop bellow this - or maybe I should'nt even bother with scale as long as I notice changes in my body i.e. dropping cloths sizes. I am naturally bulky built and I dont want to be skinny but recently I noticed my arms getting smaller - I beleive I am not takeing enough Protein so I made the following changes to my diet please review and give me your opinion. 1. I wakeup at 6:30AM and have breakfast at 7:00AM one of the following: ·        1x whole egg and 2x egg-whites with1x brown toast, 8oz of skimmed milk OR ·        1x whole egg and 2x egg-whites  with mushrooms, with1x brown toast, 100g of cottage cheese ·        1x whole egg and 2x egg-whites with 1/2 tin of tuna and brown toast OR ·        1x whole egg and 2x egg-whites with1x brown toast and a tin of Sardin, OR          1x chicken breast with 100g of yogurt 2. at around 10:30 or 11:00 I eat one of the following: ·        1x chicken breast OR, ·        walnuts and nuts and an apple 1x toast with cheese OR .        Skimed Milk with 4x dates and some nuts ·        Cottage cheese with brown toast. OR ·        1 x Tuna sandwich 3. at 1:30 I have my lunch: ·        mostly jacket potato with tuna, sweet corn and mayonnaise and salad (I normally eat only half of the potato) OR ·        salmon and rice I eat till 80% full OR ·        grill chicken with salad + olive oil dressing OR ·        chicken or meat curry with rice I eat till 80% full (rarely). OR ·        lean beef steak with salad. OR .        Sardin with salad OR ·        Spinach in olive oil at around 05:00 I eat (same as 2): at 8:00 I have my dinner (same as 3): at around 10:30 (I eat same as 2) (I don’t always have my sixth meal):   I sometimes have snacks i.e walnuts, nuts, almond, pistachio etc I also ordered the Impact Whey Isolate (protein shake) and wanted to take it once a day. Is one does a day enough for me with the objective in mind that I want to build lean muscles and stay bulky but dont want to get huge either? Is there any side effects in having protein shakes? please through some light. Thanks

Comments for this blog entry.

mike on 16-Nov-09

Congrats on your progress! In my opinion dropping clothes sizes and having other visible changes are much more satisfying than merely seeing the scale drop! But I think eventually you'll see the scale drop as well. Your diet looks good, much better than when you started -- good job on eating enough and making sure you get protein in every meal. In fact, if you really wanted you could probably cut down on some carbs (toast, rice, dates) and start seeing the scale drop immediately but I probably would keep the calories at your present level and your metabolism high since it sounds like you are definitely making progress in losing fat and building muscle. Use whey protein as an addition to the meals in which you get the fewest protein (or which you have to otherwise skip). There's nothing special about whey compared to regular protein-rich foods -- it's simply a good quick source of protein. Of the meals you wrote up probably the least protein-rich is your meal 2 when you have just some skimmed milk or nuts + cheese for protein, so that would be a good time to add a protein shake. Or you could use it instead of your last meal when you skip it.   As far as side-effects of whey protein there really should not be any. It is dairy-based (though with most lactose removed) so people who are dairy intolerant shouldn't take it, but I don't think that's the case with you since you eat cheese and milk already. Aside from that there really should be no other side-effects. Just treat it as a regular protein-rich food. What does your training program look like now?

z4ydi on 22-Nov-09

Of course the main reason of eating 5 -6 regular meals to boost up the metabolism but what If I substitute one of my meals with a protein shake - is that going to keep my metabolism fired up the same way as a meal would, or do I have to eat more than a shake i.e a meal so that it can be counted as a meal. Reason I am asking is that I want to replace my 11am and 5pm MEALs with protein shake because it is proving difficult due to work and other commitments. I now use 2 x 10kg Dumbbells for biceps and shoulders exercises.