I'm not really sure how to explain what I'm wanting to know, but here goes a shot...

It's been a long time since I've been in the gym and the weight is starting to go on (I am usually around 155lbs when I am working out and all and I'd like to stay around that), I'm now at about 165-170lbs and it's mostly fat in the gut area. Well I'm trying to get back into the gym as much as possible and lately, I have been doing a lot of cardio (typically burning around 350-600 calories a night on the treadmill). I'd like to get back into weight training as well, but I'm kind of confused about what I should be doing. I have heard a lot about how whey protein helps increase muscle mass over time and how creatine helps with muscle recovery, however I'm afraid to start taking either because I don't want to actually gain weight. I know that eventually I'll put on more weight because muscle is heavier than fat, but I don't want to get too big, if that makes sense. So I guess my dilema is, should I start using the protein and start the weight training or should I just stick with the cardio to burn the calories and do the weight training? I do want to gain muscle mass and get toned up and all, but I am afraid of it being the "stocky" look. I'm sure that my diet will also play a major part in how the weight goes on and comes off as well.

Also, does whey protein actually help with over time being able to lift more (I know, a very elementary question, but it helps to know as much as possible).

Thanks for any info anyone can give me.

Protein powder is no different than food. If you exceed the number of calories you need with whole food, or with protein powder, you're likely to put on fat, or muscle, or some of both...depending on teh rest of your diet, your training,a nd your recovery period.

that said, I'll offer my two cents: a lot of people consume way more starchy/sugary carbs than they need to. some people do well on a lotta carbs...others gain fat just looking at bread.

lowering carbs lowers your calories...and lowering too low is not good for fat loss or your health. so you need to replace those calories from carbs...with fats or protein.

I'm not necessarily saying "go Atkins"...but there are things you can learn from a diet strategy like that.

I personally like carb cycling. Moderate carb intake on the days you weigh train, and low carbs on cardio or rest days.

keeps energy levels up, keeps you from getting all bitchy, but also promotes tapping into fat reserves for extra energy...assuming you're doing everything else 'right'.

I just love this post, Malkore.

Best wishes,

Chillen

I have the same goal as you, I'm typically about 155 when in shape, and am now about 177-178 (this week). As for the protein, I'd advise you to go to Fitday and enter all of the food you eat for a couple days and see the breakdown of carbs vs. protein (they have a nice pie chart to look at with percentages). If you're like me, you'll find you consume about 65% carbs, with 25% protein, and about 10% fats. That's a lot of carbs.... so what I've done is take the protein powder about twice a day (I found Body Fortress has a pretty good blend at Wal-Mart for real cheap, not as good as ON or Twin Labs but it gets the job done). Then I cut out 1-2 fruit/vegetables servings.

My overall calories for the day are the same (in other words I lose weight at the same pace), but my percentages are more evened out between carbs and protein. This way I can build more muscle at the same time as losing the fat. Yes, you will not see as much difference on the scale at first (your muscle weight will increase faster) but the same amount of fat should come off and the inches lost will be the same.

So if you don't want to have a runner's build, and want a little more muscle on your frame once you're trimmed, I'd recommend using the protein powder. Anyways... that was kind of long and wordy, but I hope it helped.

As Malkore said, and Chillen insists, all that REALLY matters to lose weight is calories in < calories out. The difference of how much protein you take in and how much weight lifting you do will decide what kind of body you uncover once the fat is off....

to put it nice and simple, losing weight is burning calories and using fat as fuel instead of other nutrients. yeah, you can do cardio and do this, but training with weights AND cardio has shown a massive amount of potential in studies for burning fat. You want to have some muscle and not alot of fat right? well burn the calories and shape those muscles up. not only that, but after you burn calories from weight training, studies show that people who train with weights vs just cardio, burn more calories at rest (while doing nothing).

as for the protein, i wrote a guide about the different types of protein if you want to check it out. just go to the site on my signature and click on supplements. it'll be the first article there.

I take both creatine and whey protein and I haven't gained any weight. My body composition however has changed to a point where people at work have been making coments about how much "weight" I'm losing.

It's all about diet and balance. I try to eat 5-6 meals a day and having a protein shake as a couple of those meals helps to curb hunger and fuel my workouts and recovery.

I agree with malkore whole heartedly on watching carbs and understanding what types of carbs you are eating. I don't eat cake and cookies everyday and I don't eat white carbs.

I used to eat a wheat wrap for lunch and switched to whole wheat bread instead as it allowed me to eat about 150 less calories in carbohydrates. Track what you are eating to be aware of what is really going into your body. fitday.com is a great site I use.

So if you do things right, you won't neccessarily gain weight while taking creatine and protein supplements.

Is Whey Protein the same thing that is in Muscle Milk Light? I currently drink MML but not sure if I should add some kind of Whey Protein to it, or if its the same thing.

The ingredients list whey and casein. My personal opinion (MPO) has always been that this combo is better than just whey.

Ingredients: Evopro (Micellar Alpha and Beta Caseins and Caseinates, Whey Concentrates Rich in Alpha-Lactalbumin, Whey Isolates, Whey Peptides, L-Glutamine, Taurine, Lactoferrin), Maltodextrin, Leanlipids (Trans Fat Free Lipid Complex Consisting of Sunflower and/or Safflower Oil, MCT's, Canola Oil, L-Carnitine), Cytovite I (Vitamin and Mineral Premix Consisting of Vitamin A Acetate, Cholecalciferol, D-Alpha-Tocopherol Acetate, Ascorbic Acid, Folate, Thiamine Mononitrate, Riboflavin, Niacinamide, Pyridoxine HCL, Cyanocobalamin, Biotin, Pantothenic Acid, Dl-Calcium Phosphate, Potassium Iodide, Potassium Chloride, Ferrous Fumarate, Magnesium Oxide, Copper Gluconate, Zinc Oxide, Chromium Nicotinate), Fructose, Natural and Artificial Flavors, Acesulfame Potassium, Cellulose Gum, Xanthan Gum, Carrageenan, Sucralose, Soy Lecithin.