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Calories vs Exercise

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Re: Calories vs Exercise

Postby MagicGirl79 » Fri Jan 16, 2009 1:11 pm

Hey Gordz - I've done Optifast before which I assume is similar to Optislim and they advocate that in addition to your shakes you're meant to be eating a certain amount of vegies/fruit don't they? This would surely increase your calorie intake? With optifast, even on the most intensive phase (3 shakes per day + vegies) it's designed to be around 700-800 calories per day.

Also if you're weight training, you really need to make sure you're having enough protein (I'm not sure exactly how much you should be having) because otherwise your body starts to break down muscles when you're on a low-calorie diet because there is not enough protein in your body to rebuild the muscles you've just damaged during the exercise. This means you probably need to take your whey protein at least once a day, if not more than once a day. Check Calorie King cause it tells you how much protein you should be having per day.

"Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative (i.e., catabolic)." Taken from http://www.ncbi.nlm.nih.gov/pubmed/11255140 (oh if this link gets removed, then pm me and I can tell you where I got the article from).
Cheers,
Kate
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Re: Calories vs Exercise

Postby Gordz » Fri Jan 16, 2009 1:30 pm

i'm having a 40g serving every 2 or 3 days, of which consists of 30.2g protein. Is that enough / too much for a bloke of my size?
Aussie Male, 26, 194cm.

Start date: 12/8/2013
Highest - 144.8kg

Current - 141.3kg

Goal - 110kg

3.5kg lost

31.3kg to go
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Re: Calories vs Exercise

Postby MagicGirl79 » Fri Jan 16, 2009 4:11 pm

Gordz - CalorieKing says that I should be consuming 114g of protein per day (that's out of my 1600cals) and that's for someone who is on a light exercise routine. So I'd say that you'd probably need a protein shake at least once a day if not more??? But I'm not really an expert on how much you should be having? Are you a member of a gym? Maybe someone there could give advice?

Or anyone else on here who knows more about how much protein Gordz should be consuming with his low-cal shakes? I just think that the shakes probably aren't giving you enough protein to help balance the repair that is needed with the weights.
Cheers,
Kate
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Re: Calories vs Exercise

Postby Gordz » Fri Jan 16, 2009 4:17 pm

thats like 160g or protein per day I should be having then.... or equivelantly just over 5 table spoons of my whey protein concentrate... surely that's too much? I can guarantee I have never had the amount of protein in my diet and I was a strapping lad
Aussie Male, 26, 194cm.

Start date: 12/8/2013
Highest - 144.8kg

Current - 141.3kg

Goal - 110kg

3.5kg lost

31.3kg to go
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Re: Calories vs Exercise

Postby MagicGirl79 » Fri Jan 16, 2009 5:25 pm

Well in a normal diet, you would get protein from all types of food not just meat/egg etc. Since you're doing the shakes, you won't be getting much protein from your diet and therefore it needs to be supplemented.

Use CalorieKing and put in the vegies that you eat during the day, also put in your shakes and it will tell you how much protein you're getting in a day just from Optislim & the vegies. Then based on that, you'll be able to see how much protein you're lacking. Whatever you're lacking you should supplement with the protein shakes.
Cheers,
Kate
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Re: Calories vs Exercise

Postby mumnbub » Fri Jan 16, 2009 8:14 pm

I use whey protien every day- 2 scoops in my fruit smoothy. I think it tells you on the back of some brands how much you need, for me i only need the 2 scoops but if your doing lots of weight training and are a guy then it is more. Ultamatly you would be getting all the protein you need from your diet but these days protein along with many other nutrients are lost in the cooking process, and if your limiting what your eating my being on one of those shake diets then you might just need to up the amount of protein your having in your shakes. Maybe speak to someone at your local health food shops.
Start weight: 98kg April 2008
22/12/08- 80.7kg
29/12/08- 81.8kg
04/01/09- 81.6kg
12/01/09- 81kg
19/01/09- 80kg
09/02/09- 79.3kg
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Re: Calories vs Exercise

Postby milkyway » Sat Jan 17, 2009 11:42 am

I need 75-100gm of protein per day and I'm not doing much weight training, just running and walking. You'll find that you're losing lean muscle mass before fat as that's what your body will burn before fat on such a low cal, low protein diet. You haven't lost 4.7kg of fat in the past month, I can pretty much guarantee that.
Just keep moving! And don't be lazy...
------------------------
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CW: 71.1kg - 3/5/09
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Re: Calories vs Exercise

Postby Gordz » Sat Jan 17, 2009 3:23 pm

wow thats alot more than I would have thought I needed. Mway, on the contrary I am putting on ample amounts of muscle; my arms have filled my sleeves, and situps are a breeze lately.
Aussie Male, 26, 194cm.

Start date: 12/8/2013
Highest - 144.8kg

Current - 141.3kg

Goal - 110kg

3.5kg lost

31.3kg to go
User avatar
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Joined: Tue Dec 02, 2008 9:13 am

Re: Calories vs Exercise

Postby Gordz » Sun Jan 18, 2009 12:03 am

sorry milkyway, just had a look, but you haven't made a post in my thread.. its in the before, during and after section on the forum. Not sure if you've been following it or not, but I truly think it would be hard for you to say i'm wasting away if you were following my progress from my pics
Aussie Male, 26, 194cm.

Start date: 12/8/2013
Highest - 144.8kg

Current - 141.3kg

Goal - 110kg

3.5kg lost

31.3kg to go
User avatar
Gordz
 
Posts: 1347
Joined: Tue Dec 02, 2008 9:13 am

Re: Calories vs Exercise

Postby milkyway » Sun Jan 18, 2009 4:10 pm

Each of us has own journey to go on and our own way of doing things and i'm only writing this message out of concern. For a person your height and current weight and level of activity, 500 calories per day is way too low and unsustainable. You may be seeing some immediate progress and feeling great, but you could be doing both your health and weightloss journey a great deal of harm in the longer term. You could also be losing more by eating more! What do you do when you reach your goal weight? Continuing living on less than 1000 calories per day forever? Is your diet and exercise program being supervised by a medical professional? If so, I'll shut up :P Otherwise, all I'll do is ask that you do a little research to find out more about the effects extreme dieting and exercising has on your body in the long term and consider the alternative path - healthy and calorie controlled eating at an amount appropriate to you coupled with exercise. I can only imagine the toll exercising on such low cals will do to your vital organs - you're putting your body under enormous stress.

Take care Gordz and do some of your own research.
Just keep moving! And don't be lazy...
------------------------
SW: 74.3kg - 1/1/09
CW: 71.1kg - 3/5/09
GW 62kg
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