Whey Protein Shake -
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Using Bodyfortress Super Advanced Whey Protein And Gaining Weight
Brain has given us a lot of information about his situation. The assumption here is that he wants to know if he is headed in the right direction. Here is the info that he has provided.
Brain: Hi. Ok, i'm doing insanity workout program and i just brought bodyfortress 52g super advanced whey protein. I weigh 193 pounds i only use one scoop - that's 33g of protein a day and i use it immediately after my workout.
Is that enough of the protein for my body weight? Should I use more and will that shake help me build muscle? Do i need to lift weights for the whey protein to work? I'm on a good diet this is my second week of doing insanity and i have noticed that i have gained 4 lbs. Don't no how that's possible unless its all muscle. Thank you.
Hi Brain.
Thanks for your email. You asked several questions in your email. And I'm assuming here that you want to know if the whey protein really works.
You didn't mention your goals, so I (again) have to assume that you are hoping to gain weight. When I say gain weight, I mean gaining lean muscle mass. The only way to know if you are gaining lean muscle or fat is to measure your fat percentage.
But if you are trying to lose weight, than you may be worried that you are not doing the right thing as you mentioned that you have gained 4 lbs.
To lose weight, depending on whey protein is not enough. You also have to calculate the amount of calories you will lose for the day, and the amount of calories you consume from your meals.
To calculate the calories that you want to burn, just start by knowing how much time you want to dedicate to your workouts. Then find out how many calories will each exercise help to burn. For instance, jogging on the treadmill for about 30 mins at moderate intensity can burn approximately 300 calories.
Your body already has a basal metabolic rate (BMR). Here are the formulas used to calculate BMR.
English BMR Formula Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Once you know your BMR, you then add this number to the calories that you burned off during workouts. For instance, if your BMR is 1500 calories, and you burn 300 calories during your workouts, then in total, you are burning 1800 calories for the day.
Next, look at your daily diet. How many calories are you consuming? It's harder to get an estimate if you are eating all your meals outside. So learn to prepare your own meals. Also, learn to read nutritional labels so that you know what goes into your meals.
If you consume more than 1800 calories per day, then obviously, you are going to put on weight in the long run. To lose weight, you have to eat less - say 1500 calories per day.
Note that it is harmful to health to restrict caloric intake severely. To see results faster, simply embark on a high protein, low carbs diet. Such a diet will help boost your metabolic rate, which will in turn boost your BMR. You will end up burning more fat, looking leaner and more muscular.
They whey protein you are consuming contributes to muscle building. And yes, you do need to workout for the whey protein to work. Working out stimulates muscle growth. When you consume whey protein after workouts, you are feeding your muscles. So you are doing the right thing here.
In any case, whether you are trying to lose or gain weight, be patient and give yourself more time. Keep adjusting your diet and workouts as you progress. Eventually, you will achieve your goals.
