Hello everyone, a former morbidly obese (over 200 kilos), I started a rigorous diet that worked miracles (80 kilos at the moment), especially thanks to sport, my body has changed and I ordered a small “pack” of proteins and other substitutes on the internet to complete my high-protein diet just to “test” what it gives, on the other hand I have a problem with the dosage:
On the various testimonials people agree to say that taking whey is recommended upon getting up, just before and just after training, on the other hand I have trouble with the doses; on my box it is written “3 pods in 20ml of water” so on one hand I don’t really know what a pod represents in terms of mg, and I don’t know if it’s
is 3 scoops per dose or 3 scoops during the day
So tell me everything, 3 pods X 3 or 3 pods at all? 3×3 seems a lot to me given the content of the rather limited pot but it may be an optical effect or my ant side.
thank you in advance
Bravo for your results.
Rule number one: buy a kitchen scale. 20 € at darty
Then, we are all deficient in protein, and it takes a lot for an athlete. A kilo jar of whey doesn’t even make me a week.
The rule if you do weight training is 1.7g to 2g per kilogram of dry body weight per day. For you, that’s about 150g of protein per day, including your traditional diet.
If you are already eating high protein, you should be around 100g / day (to be checked). You must therefore supplement to have your daily ration of 150 grams.
Proteins (regardless of their form) are taken every 3 hours (so 3 normal meals and 2 snacks, plus one taken in bed) per portion of approximately 25/35 grams. So it’s not about taking 100g of whey at once at breakfast.
Then, depending on the context, you’re not going to take the same type of protein.
Whey is a fast digestible protein. It is mainly taken in the morning with breakfast, before / after training. For your snacks (mid-morning and afternoon) it is better to favor a progressive-release protein, which is digested in a little longer. But a whey will do, if you add a little o% yogurt to it. You can also take whey with meals if you don’t have a protein intake.
When lying down, use a slow protein to last all night. Casein or 300g of 0% fromage blanc
Around training (before / after), only whey is fast enough. You can add a little quick sugar to your post training shake to further promote assimilation.
Regarding your product, generally (but it differs depending on the formulas / brands of whey), the pod included in the jar corresponds to 1 dose of whey (about 30 grams of powder, for 25 g of protein; but it is marked on the pot). In volume, it represents the equivalent of a small pot of yogurt (like a little Swiss). And you have to take 1 dose per dose. 2x to 3x per day.
Thank you very much for the info Antoine_M
This is more or less what I had found on the various forums that I visited in the past few days, the main info I basically wanted was the capacity of my pod, that saves me the kitchen scale
I allow myself to abuse your kindness by submitting to you my “sports” diet for a week to find out what you think, I specify that it is a test, because the priority for me is not to gain weight in beyond a certain weight in the planning of cosmetic surgery, so my approach is more “for fun” than in a serious and strict framework with search for results, I want to do things as best as possible from a point of view “nutrition and muscu” but within the framework of my personal limits at the moment (fear of regaining weight, not unlimited financial means)
So this week here is my food program:
8h: Protein shake: 33cl + 1 scoop + 2 creatine capsules
Bodybuilding only biceps, tricepts based on exercises with various dumbbells during the morning
12h: Lunch, “muscular” omelet: 4 eggs, 1 can of tuna, two slices of chicken, spinach, light grated cheese, white cheese, chilli, with good doses of each.
1:30 p.m .: Protein shake: 50cl + 3 pods that I drink slowly throughout the afternoon. 2 BCAA capsules before the effort, 2 after and 1 hour after the end of the bodybuilding the last two creatine capsules as recommended in my “kit”
More varied exercises, for the abs, back, shoulders, pectorals etc … Four times…
8 p.m .: Meat / green beans or basic salmon / tuna, and depending on my hunger, I add a plate of X or Y vegetables, and I finish with two white cheeses at 0%
It is much more than I ate during my diet but the weight remains more or less stable so that suits me, in terms of “muscle” is it not bad or not? And if there are real worries, how do you think they can be addressed?
thank you in advance
there are several things that are wrong.
Your breakfast is not substantial enough. You need a complex carbohydrate intake in the morning. A slice of wholemeal bread, for example, or oatmeal. A small fruit. And 30 grams of whey.
For your whey shake, we don’t speak in cl, it doesn’t mean anything. We speak in grams, which corresponds to the amount of powder you have in the water. Then you can put as much water as you want, we don’t care. In the morning, you need at least 30g of whey.
if your breakfast is at 8 am, you need a snack at 10:30 am / 11 am: 30g of whey, a handful of nuts. possibly a fruit.
lunch is not that great. You need to eat more vegetables. Your rapé, you put it in the trash. The canned tuna I hope it is not in oil. You also need a teaspoon of grape seed or rapeseed oil.
“1:30 pm: Protein shake: 50cl + 3 pods that I drink slowly throughout the afternoon”
No interest in taking protein 1 hour after having lunch. And you don’t drink your shake all afternoon. Your next take, it will be 3 hours after your lunch. 30 grams, with a small 0% white cheese, a slice of wholemeal bread, a piece of fruit or nuts. It’s your afternoon snack, normally around 4 p.m.
After your training, you take your BCAAs + a banana. 10 minutes later, you take a large dose of whey like 40/50 gram. You have to deal with your afternoon snack, which can be replaced by your post-training snack. It depends what time you train.
Then you need 300g of 0% cottage cheese lying down.
creatine is about 5 grams per day divided into 3 to 5 intakes during the day. It doesn’t mean anything to me if you write “x capsules” since I don’t know what’s in it.
BCCA: 5 to 10 grams 20 minutes before training. Ditto immediately after.
I also suggest that you add a multivitamin tablet / day.
For your training, I didn’t understand anything. As a former obese, you must have kept a bit heavy. No interest for you to work in isolation of small muscles such as biceps and triceps. Focus on the work of large muscle groups by doing the squat, deadlift and bench press.
Then, we do not train several times during the day. Do 1 sessions of 70 min 3x per week. And will run 1 to 2x per week more.
Thank you very much for this advice
First of all, I want to say that I respect your advice, that I know that I should apply them to the rule, roughly it corresponds to what I read in books too, but I allow myself to explain myself on what I do not do and rectify some oversights:
– Wholemeal bread is my weak point, my obesity being linked to binge eating, bread and cheese are the two main foods that I do not control, I am a “junkie” of these two foods and I have no control over it if it is not to buy any at all, if I were able to “control” my consumption it would be fine, unfortunately if I ventured to buy wholemeal bread for the week, it would take 1 hour to break everything , the good solution would be to buy “a slice” of it every morning …
-I forgot to say that I put wheat and oat bran in my omelet too, I don’t know if it has an equivalence with the oatmeal that you recommend.
-For the cl I understood that it was a question of grams per kilo, it was just to give an idea in the sense “in the morning I swallow my pod at once” and at noon “gradually” like a thirst-quencher.
-Grated in the trash? Interesting, I took it because the protein content seemed enormous to me, but I note that you advise against it. Plain tuna without oil of course. Ok for the oil.
-Very interesting the splitting of whey, I admit that I went there blind so your advice is precious.
-300g of fromage blanc at bedtime, ok, in addition to my two “yogurts” after meal, ok.
-For my kit, it is the “black” one with Gothic letters not to mention a brand, the advice is 2 creatine capsules 1 hour before and 1 hour after training, same instructions for BCAAs but just before and just after. The composition of the creatine would apparently be “Creatine Kre-Alkalyn 3000mg” for 4 capsules.
-The vitamin tablet I have been taking since the start of my diet, forgot to mention it.
-So level morphology, I really melted (logical 200 kilos / 80 kilos) I keep an overall robust look, but I have very thin arms, the legs / shoulders remained good, I took a lot of the torso / pectorals, on the other hand I have small arms hence my targeted training. As far as gear is concerned, I don’t have much, only a 20 kilo dumbbell kit and small 3 kilo dumbbells, for the exercises you advise me I need a bar and a fair amount of weight right? It will be to see later so …
-For the last point, I agree, but again it’s something related to my personal life and my diet, I have been compensating for bulimia with sport for a year, one obsession with another, that’s something something that I work psychologically but for the moment I “need” to be busy all day doing sports otherwise I will get bored and rush to the fridge (I am not working at the moment) even if I know that from a muscular point of view this is not how it should be done.
In any case, I thank you for your precious advice, when I can apply them to the letter I am sure that I will progress quickly and well, thank you very much.