Hey guys! So here we are, it’s already Tuesday, May 18th, 2010… and summer is around the corner (of course, with today’s rain, “Summer” may hardly be in sight for you… but it IS coming to a town, and perhaps an overweight body, NEAR YOU!)
And who doesn’t like to look and feel great AS summer arrives? Nobody!
This is the time of year when everyone starts to pick up the ole exercise a notch… but… usually…. it doesn’t even help them change their body markedly at all.
Know why?
PROTEIN!!!!!!!!!!!!
Most people SEVERELY under-do have protein in their diet.
Even me.
I’m friggin busy, ok? And… even as a “trainer”… I too, get so busy, I rarely ever have the luxury of preparing, or having, the PERFECT MEAL (meal with just the right mix of protein, carbs, and healthy fats.)
Protein supplementation plays an important role in your overall fitness goals.
My experience is, most people, especially women, do not get enough protein.
Men on the other hand, tend to gravitate towards protein.. but they don’t always make the best choices and wind up getting tons of saturated fat in their diets, too.
As a general rule, a respected guideline is to consume 1gram of protein for every pound bodyweight. (of course, you cannot only restrict yourself to protein 24/7, the idea here is, if you’re a 150 pound person, 150 grams of protein, split up over several meals, or opportunities to “protein dose” — as in the case of a protein shake — should do it.)
Most people THINK they’re getting an addequate amount of protein.
Stacie Dibona did…. she’s participating in my Six Week Body Transformation Challenge… and once she started to MONITOR (as is demanded in my Challenge) her protein intake, she was shocked!
Here it is in her own words:
Hi Scott,I just wanted to let you know how much last nights coaching call helped me. I was keeping track of my food on the live strong website, but waited until Sunday to transfer it to your journal pages. Well, what a wake up call! I thought I was eating so well, but turns out I had too many carbs, not enough protein and too much sodium. So today I made sure I transferred all my food info this evening and I am going to stick to the list of foods you gave us last night and eat the same thing for a week. This should be a good week. You have really motivated me to keep on track with my food and exercise and I thank you for that! I am learning so much!
See you in class,
Stacie
So there ya have it… the Palangi 6-Week Body Transformation WORKS! (but this is not a plug for that program, you already missed the registration date, I’m just promoting how effective the first week of it is, in getting you RELATED TO REALITY as to how your personal habits of thought and ACTION correalate to what best serves you)
Onward.
So you got your protein number, right? (body weight times 1 gram protein)
Then you divide that up into a few consumption session during the day (I used to call them meals, but “consumption session” keeps my eyeball on the reality that food is supposed to fuel us…. Not be a source of pleasure. But hey, right time, right place here with all this stuff okay?)
But like with all things, this 1gram per pound of body weight is only a guideline – you need to “test” what works for you (meaning, what makes you feel good from a digestive standpoint, and what keeps you lean, too). And the reason I mention “… unless you’re obese” is because if you had 100 pound of extra body fat…. You don’t need extra protein to support that fat because fat is JUST SITTING THERE (waiting to be used) and it is NOT metabolically active.
Perhaps you could consider this however:
When I want to go up in weight (if I’m already somewhat lean, okay?) say from 170 to 180… I’ll add more protein to my daily intake.
If you weight 150 and want to be 120…. Gobbling up 150 grams of protein might not be a good idea… but 120 grams (your goal weight equivalent), now that might be more reasonable because you’re now taking in less calories, which, when try to lean-up, I think is a good idea.
I have experimented with different methods of protein supplementation and I find the good ole fashioned protein shake to be of tremendous value because you can measure out eat macronutrients and create the perfect meal supplementation.
I use MFC Performance Bio-Whey PROTEIN POWDER! I could carry on about how yummy it is, how it has a digestive enzyme built into it (never gives me stomach troubles) and how my muscles feel amazingly hard when I’m training hard, and how my actual training is enhanced. Seriously, I don’t have stock in this product, nor do I have joint venture with them…. It’s just a great product, and I’ve had em all!
I use Old Fashioned Quaker Oats (the slow cooking kind), and organic peanut butter from Organica in Northvale, NJ (same shopping center as Shop Rite).
I also use the World’s Best Tasting Water from “de Wet” purified water, in Norwood, NJ and that’s it!
This video show how I make my shake.
Enjoy!
~SP
Now that you’ve bought your protein…. here’s how you make the shake (my method)
