dwass325 gets back in shape

Really getting back to feeling like my old self. My water intake is consistently >3L, not including the liquid in shakes or energy drinks (I usually have at least one of each per day which probably totals another 24-32oz of liquid).

Added back in a casein shake before bed and have noticed a direct result. I look fuller and have better appetite in the morning. I might have to add some fat though, because it's causing an old issue to come back...I wake up at 4-5am STARVING and my half-asleep choices are not always great. The almond butter I have should work well for that.

I've been eating a my own "healthy" hamburgers, too. Just two patties of 93% lean ground beef with a slice of colby jack on a wheat bun. It comes to about 50g protein, 40g carbs, and maybe 10g of fat (I think I ball parked all of those numbers slightly high).

And with that, Friday night abs/cardio, a few minutes of grocery shopping, and then a Skype date.

Originally Posted by dwass325

Really getting back to feeling like my old self. My water intake is consistently >3L, not including the liquid in shakes or energy drinks (I usually have at least one of each per day which probably totals another 24-32oz of liquid).

Added back in a casein shake before bed and have noticed a direct result. I look fuller and have better appetite in the morning. I might have to add some fat though, because it's causing an old issue to come back...I wake up at 4-5am STARVING and my half-asleep choices are not always great. The almond butter I have should work well for that.

I've been eating a my own "healthy" hamburgers, too. Just two patties of 93% lean ground beef with a slice of colby jack on a wheat bun. It comes to about 50g protein, 40g carbs, and maybe 10g of fat (I think I ball parked all of those numbers slightly high).

And with that, Friday night abs/cardio, a few minutes of grocery shopping, and then a Skype date.

I did the same. 97% high lean, a little chopped onions, and pinch of seasonal with a slice of American cheese on 2 slices of bread.

You guys are making me hungry and I just had a protein shake in milk at 8, 5 jumbo eggs, 5 slices of bacon, and about 2 handfuls of blueberries at about 9.

Long week and I feel like crap this morning. I'm going downstairs now to try to get some cardio done.

I've really been busting my butt with work and some other things and it's catching up to me. The rest of my day will include cleaning my apartment, doing some research for work, and then doing back at the gym tonight. Plan on having two of those hamburgers today - looking forward to that.

Originally Posted by BMW_Matt

I did the same. 97% high lean, a little chopped onions, and pinch of seasonal with a slice of American cheese on 2 slices of bread.

I've been pretty strapped for time lately and buying the pre-formed patties, so I can't mix in onions and whatnot. I just put some sodium-free Mrs. Dash on the patties and then throw them on the George Foreman.

I noticed an immediate difference when taking casein before bed as well, that shiit is amazing. Apparently if you were to take straight casein vs whey, you would gain less fat and more muscle.

Originally Posted by DME46

I noticed an immediate difference when taking casein before bed as well, that shiit is amazing. Apparently if you were to take straight casein vs whey, you would gain less fat and more muscle.

You mean casein instead of whey? What difference do you notice? I notice it helps with soreness a lot.

Originally Posted by Green_Shine

You mean casein instead of whey? What difference do you notice? I notice it helps with soreness a lot.

http://bale.wordpress.com/2007/07/09/whey-vs-casein/

Pretty interesting study... wish I could find the actual source of it.

As far as casein, I wake up feeling leaner and with a healthier appetite when I take it before bed.

Originally Posted by DME46

I noticed an immediate difference when taking casein before bed as well, that shiit is amazing. Apparently if you were to take straight casein vs whey, you would gain less fat and more muscle.

So you're saying absolutely NO whey and all casein would be better? I have a hard time believing less fat from just that...

Originally Posted by BMW_Matt

So you're saying absolutely NO whey and all casein would be better? I have a hard time believing less fat from just that...

That's what the study said. Something with whey having a strong initial impact on protein synthesis, but short... while casein is prolonged.

"In one study, researchers gave healthy subjects 30 grams of either whey protein or casein protein and made several measures of the anabolic and catabolic effect for 7 hours after the meal.[2] Whey protein resulted in a rapid increase in blood amino acids and protein synthesis, but it was short-lived. Casein, on the other hand, resulted in a prolonged increase in blood amino acids that resulted in a 34% reduction in protein breakdown. The net protein balance remained more positive after intake of casein protein over a 7-hour period. The superior long-lasting effect of casein was attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood."

http://www.nutritionexpress.com/show...?articleid=787

They still suggest that you include both, casein before bed and whey in the morning and after workouts... but they both can also be used alone and in combination to "exploit their unique biologic effects."


As far as fat loss, the study said:

"At 12 weeks, the average percent body fat with diet alone decreased from 27% to 25%, the casein protein group decreased from 26% to 18% and the whey protein group from 27% to 23%. The average fat loss was 5.5, 15.4 and 9.3 pounds in the three groups respectively."

Does that consist of the subjects ONLY taking those and not working out, or do they workout and take one or the other? It will make a difference in the results.

Originally Posted by BMW_Matt

Does that consist of the subjects ONLY taking those and not working out, or do they workout and take one or the other? It will make a difference in the results.

The article is posted in #88.

They were exercising and using either a low-calorie diet alone, or a low calorie diet with casein, or a low calorie diet with whey.

Originally Posted by BMW_Matt

I did the same. 97% high lean, a little chopped onions, and pinch of seasonal with a slice of American cheese on 2 slices of bread.

So for someone trying to drop weight would this be a good meal. Where do you find meat that lean?

Originally Posted by jmcdolej

So for someone trying to drop weight would this be a good meal. Where do you find meat that lean?

Good meal for anybody. I get mine at a Super Target.

Can you explain what a casein shake is? Meal replacement? Supplement? Ever heard of shakeology? Same thing?

Originally Posted by jmcdolej

Can you explain what a casein shake is? Meal replacement? Supplement? Ever heard of shakeology? Same thing?

it's a type of protein often found in dairy. It's in powder form just like whey but your body absorbs it a much slower pace so it's good to drink before bed because you can digest the protein over a longer period of time.

Originally Posted by jmcdolej

So for someone trying to drop weight would this be a good meal. Where do you find meat that lean?

Walmart, giant, or any store...

Been a while since I did this. Did eight reps (well below parallel) without much strain. Didn't want to go heavier without a trustworthy spot though.

Originally Posted by dwass325

Been a while since I did this. Did eight reps (well below parallel) without much strain. Didn't want to go heavier without a trustworthy spot though.

I never understood the need for a spotter when you're in a half rack. Not much a spotter can do with 405lbs anyway.

I fail all the time in my garage with no spotter. Just ride it down to the bottom and drop it on the rails.

Originally Posted by Glight

I never understood the need for a spotter when you're in a half rack. Not much a spotter can do with 405lbs anyway.

I fail all the time in my garage with no spotter. Just ride it down to the bottom and drop it on the rails.

1. Just something I don't like (failing down to the rails).
2. This half rack is the lowest one I've used. I don't trust that the height is sufficient to not hurt myself.