morganstuart's Notizen, 27 Jun 23

Lots of people use it. I prefer whole foods. I'd rather eat meat, cheese or eggs for my protein. Food to chew is more satisfying than powdered protein. IMHO 

Whatever you decide to do, just know that keto (if you still are doing keto) is high fat, not high protein. Also, me personally, I have decided to stay with more natural foods. Good luck! 👍  

I think that you’ve been making better progress than most, so keep doing what you’re doing until it stops working. Protein powder is tricky. It’s expensive and some taste great and others suck. Maybe pick up a couple different single cans to see what you like and keep it as a treat. 

Protein powder is an easy way to increase protein for someone trying to balance my macros, or on a high protein, low carb diet. I replace meals with it when I'm on the go. I add spinach and plain yogurt to get my probiotics, because I don't taste the green. Sometimes, I make a "pudding" out of it by adding a little nut milk. The others are correct that protein powder is expensive and processed. I also use pre-workout powder for energy to get through, more like get TO my morning workout. Some have thermalgenics to burn more calories. It's probably best not to take in other caffeine sources while you use it so that you don't over tax your adrenal glands. 

I know you are asking from a body building perspective. Are you logging all your food on FS? Because then one of the body builders here can look at your food diary and judge whether you need to supplement your protein. Maybe one of them will advise you. Ernestine Shepherd drinks raw eggs for her added protein. 

Real protein is better for you. Research what is in protein powders. Not very healthy. 

There are lots of types of protein powders out there. Some are marketed to body builders that have a lot of extra stuff in it. Others are, organic, vegan, plant based, etc, etc. if you are getting around .8g-1g of protein for every lb of body weight you probably don’t need to supplement for muscle gain. If you want to lose body fat and gain muscle at the same time like I am trying to do, maintain a 500 calorie deficit daily average each week. This makes it hard to get that much protein from normal foods and not consume larger amounts of fat as well without a very restrictive diet. So, I use powders and premixed drinks. Since I am 180lb, I need to get at least 180g of protein. I usually try to consume at least 200g per day as everything is an estimate when it comes the the nutrition values stated on things. I try to maintain somewhere close to a 40g carb, 20g fat, 40g protein macro diet. Without supplementing with protein powder and drinks this is very hard as I try to stay 500 cal eaten vs calories burned. On my workout days I can easily go over 3000 cal burned while eating only 2,500 calories. So, the supplements are almost a must unless I eat only skinless boneless grilled chicken and broccoli every meal. 😄 

If someone has a high BF currently, you can target the amount of protein much lower, closer to your ideal weight or target weight. But, try to keep at around 30% - 40% protein macro of total calories consumed. I am not a nutritionist or medial person. Just things I have read. 

Morgan, here is where I started. Just with these 2 articles. I have come long way in only a few months. About 5 months. I highly recommend you read them completely. Give it a thought. Make sure to read the whole article about nutrition. You will see the lbs dropping fast if you can do the training if you are able to follow the nutrition advice. If you can’t do all the exercises start with body weight or assisted body weight. I still have to use assisted pull-up machines :). If you don’t have a gym membership there are beginner at home and body weight only routines on M&S website as well. For example, if you can’t do bodyweight squats just pull a kitchen chair over by the counter and do “box squats” by using your arms to assist and just sitting down and and standing up for the sets. There is lots one can do without even having exercise equipment. For instance use what’s around you. I have used #20 cat litter jugs to do curls and overhead triceps extensions, close arm bench press on the floor and shrugs, etc.😀 Before I started this I was just doing bodyweight squats, sit-ups and push ups at home. Again, just these two articles and following the advice has brought me a long long way in a short time! Good luck. https://www.muscleandstrength.com/workouts/muscle-strength-full-body-workout-routine https://www.muscleandstrength.com/expert-guides/muscle-building 

Didn’t you say at one point you were seeing a dietician or nutritionist? I’d get their opinion, too. You are on a good trend right now! 

do not fall into the trap of expensive brands protein is protein as powders go look at sugar content so.e have 11 grams some may have 2 grams shoot for the 2 grams