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Glass Darkly New Member 
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I am a 5'9", 25 year old male. At the middle of August '06, I began my weight loss at 380ish pounds. I quickly dropped around 30 pounds of mostly water weight. At the end of October I weighed in at 349 at the time I joined my gym. I received a full printout of my health situation at that point. My body fat percentage was 34.7% with a lean body mass of 227.9 pounds and a fat mass of 121.1 pounds. Fast forward two months to today. I weighed in this morning at 319, and haven't been able to check my body fat percentage since late October. I own a manual caliper, but I find it extremely difficult to use as the skinfolds on my body aren't very easy to grasp (and the fact that I really have no clue if I'm doing it right). My usual daily diet consists of this:
Now this, of course, flucuates from day-to-day, but it's a pretty good idea of what a typical day looks like. My 4 PM snack varies from a quarter cup of almonds to carrots to a yogurt cup. Dinner also changes, but it's usually dining out and almost always a fish dish with (usually) broccoli. I'd say calories could go upwards of 2300 calories a day; never goes below 1800. And protein maybe 20g more. I drink a gallon of water a day or more; I don't drink anything else but water. In the morning I also take a multi-vitamin (centrum) and a capsule of flax seed oil. At night I take another flax seed oil capsule. I am also taking Lipodrene (a weight loss supplement with ephedra) twice a day a week on and a week off. Yes, I know that everyone here will say not to take that and warn me of the dangers of ephedra, but I have evaluated the risks and amounts and feel comfortable taking it. My workout routine is this: Monday - 45 minutes of walking on the treadmill at 3mph/5.0 incline (600 calories burned), then about half an hour of strength training on abs and upper body (back, chest, arms). Tuesday - 45 minutes of walking on the treadmill at 3mph/5.0 incline (600 calories burned), then about half an hour of strength training on abs and lower body (glut and legs) Wednesday - Hour of walking on the treadmill at 3mph/5.0 incline (800 calories burned), then about 4 sets working abs and obliques. Thursday - Repeat Monday Friday - Repeat Tuesday Saturday - Repeat Wednesday Sunday - Off I also do about 20 pushups, 30 crunches in the morning, noon, and before bed. The rest of the day I am pretty sedentary. Sitting for probably eight hours a day, in the car for usually one. Minor walking throughout the day adding up to maybe half an hour. Now, here's my question. I know I need more calories and protein, but I am at a complete loss as where to get them from. I've recently added a whey protein drink after my workout, and I'm still not getting enough protein. I feel "full" most of the day, and I think I'd find it hard to eat more food. I never feel tired like I need more energy/food. With all this in mind, help me! Last edited on 23 Dec 2006 11:26 pm by Glass Darkly |
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Nir Senior Administrator 
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Glass Darkly wrote: .. with a lean body mass of 227.9 pounds and a fat mass of 121.1 pounds.
Assuming your LBM (lean body mass) hasn't changed, your BMR is 2605. That should be the minimum you consume per day (even if you do no exercise). I would recommend protein at 1.5g - 1.8g per kilo weight; at 319lb that works out 217g - 260g. (spread it throughout the day. if you eat 6 meals a day that's 36g - 43g per meal) Your sample menu had 145g. 782 extra calories and 72 - 115g extra grams of protein requires those extra calories to come from foods that are 36.8% - 58.8% of calories from protein. So that gives you a direction: you need to focus on lean protein sources. Do you eat dairy? (I ask because of the reference to Soy milk) low-fat cottage cheese (and other low-fat soft cheeses and yogurts) may help with the numbers. Check the nutrition on the products available to you. For example my cottage cheese is 70% of calories from protein and my yogurt is 47% of calories from protein. Legumes (beans, peas, lentils) typically 25-33% of calories from protein. TVP and Quorn have a higher % of their calories from protein (58% for the TVP I buy) More lean meat and fish. And, as you pointed out, protein powder drinks are perhaps one of the easiest ways of supplementing calories and protein if you're not in the mood to eat. |
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fruitloop Distinguished Member 
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Does ephedra suppress your appetite? |
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Glass Darkly New Member
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Nir: I do eat dairy; I merely like to get some soy protein in daily (the milk + the cereal satisfies that). I've picked up some cottage cheese and beans. While I think the easiest solution would probably be to just drink another protein shake during the day, the stuff is really expensive. What TVP do you buy? fruitloop: Ephedra is first and foremost a stimulant; increasing heart rate and blood pressure. The Lipodrene product I'm taking does say it's an appetite suppressant, but I haven't noticed anything like that in the month I've been taking it. I felt the same, appetite-wise, before and now. |
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fruitloop Distinguished Member
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I was thinking that if you stopped taking it, you might be hungrier, and feel more like eating. But I guess that doesn't apply ;). You can puree tofu with salad dressings, or vinegar, and put it on veggies. It's about 40% protein (some brands higher) |
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Nir Senior Administrator
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Glass Darkly wrote: Nir: While I think the easiest solution would probably be to just drink another protein shake during the day, the stuff is really expensive. I'll agree with you that protein shakes (whether based on Whey protein or Soy protein) are a very expensive way of getting protein in. TVP, by contrast, has got to be the most cost effetive way there is to get protein in. I'm in the United Kingdom. In my cupboard I have 3 types of TVP (textured vegetable protein, aka dried soya mince):
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