PrintHave a question about your routine or anything fitness-related? Send it Raphael’s way at askraphael@ediets.com.
Raphael,
I thoroughly enjoy reading your articles. They are full of useful information that has benefited me greatly.
I alternate strength training and running every day, about an hour each day. I run 5-6 miles or do intervals and do the P90X strength routines on the alternate days. I’ve been trying to lose some weight, but I’ve only lost about two pounds so far this year. I really only probably need to lose 10 -15 pounds or so, but it seems to be really difficult to lose that last bit of weight.
Since my diet consists of a lot of vegetables and fruits as well as whole grains, I thought I might not be getting enough protein to support all the stress I am putting on my muscles through exercise; I have started drinking a whey protein shake shortly after my workout. I drink 8 ounces of milk with 1 scoop of whey protein powder (23 grams). I am wondering if the whey protein shakes are counter-productive to my weight-loss goals? The package says specifically “Do not use for weight loss” My shake has about 250 calories in it, and I account for that in my daily calories.
Thanks,
Mike
Mike,
Thanks so much for your comment about my articles! P90X provides some tough workouts, and the 5-6 mile runs or intervals is also very taxing and burns a lot of calories. I can’t find anything wrong with your workout, so that’s not the issue.
The whey protein isn’t preventing your fat loss. When the label says “not to be used for weight loss,” it means to not only use shakes (not use a liquid diet).
The issue is your total nutrition plan. It’s not only the quality of food that’s importan,t but also the quantity. You’re either taking in too many calories or too few and without more information it’s very difficult to make a recommendation. However, I’m going to provide you a general recommendation. This will be your staring point – not necessarily your final solution. It’s a very good place to start and it’s based on your activity level.
Multiply your weight x 15. Then, subtract 500 from that number. The number is the amount of calories you’ll be consuming per day. For example, if you weigh 190 pounds:
190 x 15 = 2850
2850 – 500 = 2350 calories
From a ratio standpoint, take in approximately 30% of total calories from protein, 40-50% of calories from carbohydrates and 20-30% of calories from fat. Also, consume about 5-6 meals/snacks per day in order to keep blood sugar stable.
Take your starting weight and then record your weight after one week. At that point you’ll know if it’s working or if you need to possibly lower another 100-150 calories. Again, it’s a starting point and will need to be approached from that standpoint.
This is where eDiets takes all the guesswork out. So if you don’t want to go through all the math and ratios, then let us do the work for you. That’s what we specialize in! We have a team of highly qualified registered dieticians that are masterful in helping eDiets members achieve remarkable results.
Best of luck, Mike and please let me know how things go.
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