Soft and pudgy!

lachin

Gummy Panda wrote: »

OP,

Milk & squats

/thread

Don't drink milk and no offence but what will squats do for bingo wings?!

thegreatiam

lachin wrote: »

Don't drink milk and no offence but what will squats do for bingo wings?!

thegreatiam wrote: »

You need to lose bodyfat, thats what bingo wings are. Just body fat deposits.

This is achieved mostly through a good balance diet which is less calories than what you use.

Lifting weights can help your body shape change making you appear slimmer.

.
body fat is a layer over your whole body. you cant just spot reduce it. Exercising and getting the right calories will help reduce body fat total. squats utilise a lot of muscle and can help change the shape of your whole body.

Transform

WrigleysExtra wrote: »

Stop running so much and lift free weights instead. Eat 120g of protein per day and yes you can take protein shakes if you don't always have time for real food. The key is to be consistent.

your question was answered in the first reply.

Blacktie.

theGEM wrote: »

120g for a 53kg (118lbs) person is far too much. Even if they were training for the olympics it would be far too much. Don't just read the nutritional advice on the back of your protein supplement box.

This is an article you linked not a study.

theGEM

Blacktie. wrote: »

This is an article you linked not a study.

Eh Read Again. This was the conclusion of the study and written by the same authors of the study. The full results is linked in the 2nd paragraph.

Orla K

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Mr. Incognito

Hi OP. Firstly welcome and congratulations on being motivated.

1. No sugar. No starch. Replace fizzy drinks with fresh juice not conventrate or ideally water. Cut out chips and crisps and pasta and potatoes. People say no bread but I find that extreme so buy nice brown seed bread or wholegrain. Up fish consumption like tuna or sardines. Not battered cod unless you roast not deep fry.

2. A good start is cardio day. Then weights day. Then rest day. Then repeat.

3. Speak to someone you know and trust that knows their stuff.

Good luck

theGEM

Orla K wrote: »

The link works, the website just dosn't allow direct linking - you need to copy/paste to your URL bar http://www.acsm.org/access-public-information/acsm's-sports-performance-center/sports-nutrition-un-plugged

For the full results: http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx

A_Sober_Paddy

Protein requirements are reported at different amounts...

Some people report 1g/kg of body weight and other's say 1g/lb of body weight minimum...

I've spoken to a 7 time bodybuilding champion, who has recently finished a degree in sports science and does a whole lot of strength and conditioning training with a number of sports teams(professional sports teams)...He also does a lot of personal training in his own gym...

His a man who goes with the 1g/lb of body weight, this is a man whose worked in the exercise industry as a degree relevant to the industry and includes a scientific approach, so i'd go with the 1g/lb rule to be honest...

Also Anita Bean whose books on sports nutrition are considered some of the best also agree's with the 1g/lb of body weight

1g/kg of body weight is way too low from all the reading I've done

A_Sober_Paddy

theGEM wrote: »

The link works, the website just dosn't allow direct linking - you need to copy/paste to your URL bar http://www.acsm.org/access-public-information/acsm's-sports-performance-center/sports-nutrition-un-plugged

For the full results: http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx

Report/Study was on fully trained endurance athletes...Endurance athletes needs a whole lot of carbs, more important that protein for fueling their performance...such as Cyclists during races and tours

TheBellJar

lachin wrote: »

Ya, meant to get back to this sooner, I'm not hitting 120g or even near it all! And that's with taking two protein shakes a day.

It's difficult as a non meat eater

It's not that difficult. I don't eat meat OR dairy and I manage it once I keep an eye on things. A good veg diet should get you 60-70g a day and then add in 2 shakes and you're hitting 120-140g.

lachin

TheBellJar wrote: »

It's not that difficult. I don't eat meat OR dairy and I manage it once I keep an eye on things. A good veg diet should get you 60-70g a day and then add in 2 shakes and you're hitting 120-140g.

Can you give an example of a veg diet that would give 60-70g? I'd imagine you'd need to be eating colossal amounts.

thegreatiam

nuts, beans, seeds, quinoa. then your supplements.

Here's a list with dairy on it. http://protein.rich-vegetarian-foods.com/100g.html

also:http://www.veganbodybuilding.com/forum/

TheBellJar

lachin wrote: »

Can you give an example of a veg diet that would give 60-70g? I'd imagine you'd need to be eating colossal amounts.

My diet varies daily, I used myfitnesspal in the past to work out protein %'s and now I just know most of them off. I've been a veggie for 18 years and when I initially looked at my protein count I was getting in 60g a day, now that I make more of an effort I hit over 100g easy enough. Beans, nuts, lentils, soy, green veg etc. You'll find more here. Then in your case, add in eggs, milk, cheese and I really don't see how you wouldn't be hitting at least 70g daily easily. Add in protein shakes then and you're well set.

quaalude

I'm a vegetarian, and I've started eating organic soya beans to up my protein. 125g cooked is loads, tasty and really filling - and 190 calories and 17.5g protein (according to myfitnesspal). They taste very like edamame, but they aren't the same bright green colour, but a delicate, pale beige.

I got a 500g packet of organic dried soya beans from the health food store, soaked them overnight, then, next day, simmered them in water till they were cooked, but with a teeny bit of bite - it took about 2 1/2 hours I think.
That was a load of hassle BUT, when they were cooked, drained and cold, I weighed them out into individual 125g bags and froze them - I think it made about 10 bags! Now I take a bag with me to work, and microwave them and add to my lunch salad. You can of course throw them in chilli, and whatever other dishes you like. They are even nice by themselves with a sprinkling of nutritional yeast.

You can use chickpeas also, and I'm sure other dried beans - but I know soya beans are high in protein.

theGEM

A_Sober_Paddy wrote: »

Report/Study was on fully trained endurance athletes...Endurance athletes needs a whole lot of carbs, more important that protein for fueling their performance...such as Cyclists during races and tours

I don't know why this is confusing so many people!! The report (written by the American College of Sports Medicine) that I linked to says:

The factors that are important for Olympic athletes include fueling and hydration (rest, too). The nutrients recommendations, per the joint position of the ACSM and Academy of Dietetics and Nutrition remain the same:

Protein – 15-20%
1.2 – 1.4 g/kg/bw/day for endurance athletes
1.6 – 1.7 g/kg/bw/day for strength athletes
RDA 0.8 - 1.0 g/kg/bw/day

http://www.acsm.org/access-public-information/acsm's-sports-performance-center/sports-nutrition-un-plugged

http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx#P308

Note the ACSM is the largest sports medicine and exercise science organization in the world.

Also note the Irish Sports Coucil quotes the same source and recommends the same quantity of protein intake.

http://www.irishsportscouncil.ie/Institute_Of_Sport/Athlete_Zone/Sports_Nutrition_Supplements/Protein_Tech_Doc.pdf

Stench Blossoms

In regards to excessive protein consumption, possible adverse effects may include increase urinary
calcium excretion, and increased protein utilization as a fuel (Tarnopolsky M 2003, Barzel and Massey
1998). Other negative consequences from excess protein consumption can include increased fat consumption, as many protein foods also contain fat, and possible decreased consumption of other essential
vitamins and minerals. Given the high cost of protein foods, excess use of protein will over inflate food
bills. There is no evidence that excessive protein consumption causes kidney disease in healthy adults,
however excess protein consumption in conjunction with pre-existing renal disease may accelerate the
progression of the disease (Tarnopolsky 2003, Poortmans and Dellalieux, 2000, Brenner 1982).

Ok I was willing to consider this until they mentioned that part.

There is no evidence that excessive protein consumption causes kidney disease in healthy adults,

I wish someone would tell my family that!

runawaybishop

theGEM wrote: »

I don't know why this is confusing so many people!! The report (written by the American College of Sports Medicine) that I linked to says:



Note the ACSM is the largest sports medicine and exercise science organization in the world.

Also note the Irish Sports Coucil quotes the same source and recommends the same quantity of protein intake.

http://www.irishsportscouncil.ie/Institute_Of_Sport/Athlete_Zone/Sports_Nutrition_Supplements/Protein_Tech_Doc.pdf

Strength athletes being wrestlers? And isn't that the recommendation for maintenance?

n1ck

But guys guys.... come on.. it was written in her notepad!