Hey guys,

i am starting back up at the gym after a hiatus.

i was wondering what exactly i should be doing diet wise in my situation.

i weigh about 210. i want to lose the weight in my belly and redistribute it elsewhere. i have a decent physique as is, so i don't think i need to go too far off the deep end....i am just a bit soft.

but anyways, what i was wondering about specificially is if i should be using whey protein while trying to lose fat.

any advice?

- miles

You only really need to use whey if you are not getting enough protein from natural sources. Generally speaking a good amount of protein is 0.8-1gram of protein per pound of body weight. If that is too hard to achieve then whey is a very convenient supplement.

Good luck.

Whey does not make you lose fat. As indicated already, it helps you get more protein in your diet. Until you've figured out what your calorie deficit level should be and how many grams of protein you need to eat, it's hard to see if it would help you.

Whey protein powder is touted for being a complete protein that is more quickly absorbed in the body. Makes it a useful post-workout product.

I'm gonna say something a little different than the other two...

YES, adding a protein supplement to your diet CAN help you lose the weight for a few reasons:

1. Protein is slower digesting so you will stay full longer and therefore not be apt to indulge in empty calories.

2. Protein powder is an EXCELLENT source of LEAN protein without added sugars or fats.

3. Protein will help you maintain the muscle mass you currently have which will in turn increase your metabolism and therefore help you burn fat.

I would recommend 2 types of protein. Whey and Casein. Whey is utilized faster by your body and would best be suited right after you wakeup or right before you workout.

Casein is a slower-digesting protein which kind of "gels" in the stomach. It is best utilized AFTER you work out and right before you go to bed.

At a minimum, I would recommend supplementing with 25g of Whey as soon as you wakeup and 25g Casein right after your workout.

Get the rest of your protein from lean sources such as chicken and fish and eat lots of fruits, vegetables, and lots of H2O. Stay away from refined sugars (sodas) and alcohol in the meantime.

If you wanna be really hardcore:

Use 25g Whey right after you wake.

Use 25g Whey/5g Creatine right before you head to the gym.

Use 25g Casein/10g Whey/5g Creatine right after you workout.

Use 25g Casein before you turn in for the night.

Of course, that is a lot of protein to be considered "supplementing" and will most likely cause you to increase your muscle mass, which will bring with it an increase in fat slightly.

right on.

thanks for the advice.

i have always been weary of creatine.

No need to be. Creatine now has years of documentation supporting its use. Just remember to keep VERY hydrated if you use it.

Also, I'v found that I respond best to plain, unadulterated creatine powder. None of the stuff with added sugar or punch flavoring, etc. That stuff is just plain nasty. In fact, one brand (can't remember the name will post if I remember) gave me the worst stomach cramps and lower GI distress.