JK. Will let you know how I get on!

Protein intake should be 0.8 grams of protein per Kilogram of body weight which is the Recommended Dietary Allowance (RDA) for low levels of activity, 1.1 grams for moderate activity, and 1.4 grams for vigorous activity. Protein requirements are the same for men and women.

Protein shakes are usually used by body builders and only needed if you are doing high intensity strength training or have a low protein diet. You still will not need a protein shake even if you do light resistance workouts. Protein, like fat and carbohydrates contains calories. If you eat too much of either, you will be eating more calories than your body requires. Just remember that too much of anything can be bad for you.

I can understand that you like chocolate. I am also a chocolate lover but I stay away from it to keep my weight in control. However, are you aware that eating DARK chocolate every day can reduce your risks of heart disease? Dark chocolate, the one that is bitter, is a good source of antioxidants. I use dark bitter chocolate sometimes to help me suppress my appetite thanks to the yucky taste. You can try the same to wipe out your cravings.

I hope this helps.

Thank you SO MUCH. This is all very helpful. I think my downfall is my food! I find it really hard to resist sweet things - chocolate in particular, BUT I am going to try!

I am also trying to fit in some yoga into my program. I did 2 sessions last week (in addition to the cardio) and it has helped my sense of well-being no end (your suggestion number 2!) Actually I love all the cardio classes I am going to - they make me really happy - I am on a high after doing them!

One question, how do you know how much protein is right for your body weight?

In terms of the protein shake post-workout - I was just trying to think of something nutritious to eat before my meal to keep me going (to stop me buying a chocolate bar!) . . . something beneficial!

I am thinking of doing some light resistance training instead of one of the cardio workouts during the week as well . . .

As concerns your questions:
Low carb ice cream: I don't know about the UK but it must be available there too. Basically splenda (artificial sweetener) is used instead of glucose.

Diet: Zig Zag diet does work but remember that in order to become "slimmer" you have to modify your lifestyle. With "dieting" you lose the pounds and then you gain them back fast once you return to your previous eating/exercise habits.

To become ?healthy? and stay that way, follow ALL of the following and make them part of your lifestyle:
1. Find some motivation to get you started and to encourage you when you find life and exercise frustrating. If you don?t have this, then you will not be able to do the rest of the stuff below.
2. Always keep a joyful positive outlook.
3. Don?t buy junk food and don?t keep it at home. Throw out all the junk food you currently own. Avoid any food that has the word cream in it. Don?t drink regular soda. When you want something sweet to eat, eat a low glycemic fruit.
4. Don?t eat fast food.
5. Eat a lot of green food (i.e. vegetables).
6. Avoid any fried food. Always eat grilled or baked food.
6. Always eat your breakfast.
7. Have an amount of protein that is suitable for your body weight.
8. Get aerobic exercise everyday or at least five days a week for an hour a day.
9. Do NOT eat a heavy dinner. Eat a salad with low-fat & low-carb dressing and chunks of grilled chicken or tuna. This will really let you lose the weight.
10. Have 3 servings of non-fat dairy products such as skim milk or yogurt.
11. Take your vitamins everyday, especially calcium supplements for women to prevent osteoporosis.
12. Remember what works for someone else may not work for you.
13. Remember you are what you eat.


Okay back to your original question about the protein shake after working out. Since you workout in the evening except for the weekend, it is dinner time after you workout. Don?t take a protein shake. Instead eat a salad with chicken or tuna pieces. Then drink a glass of slim milk. This would be a low-fat, moderate carb and protein meal. You don?t need the protein shake unless you are pumping iron. Anyway, you will be hungry after aerobic exercise and in need of something more filling.

You can post your diet plan and we can critique that.

Thanks for the advice Supertough. I just realised what you said really made sense. The shake filled me up but by lunchtime my carb craving returned! I will keep an apple or banana in my bag when I go to the gym.

You asked when I worked out. Here is what I am trying to do (and have succeeded in doing over the past couple of weeks) . . .

Monday - 1-hr Body Attack class at 6.30pm (I would have had lunch at 1pm-ish)

Tuesday - NOTHING

Wednesday - 1 hr 15 min Advanced Spin class at 7.30pm (I would have had lunch at 1pm-ish and possibly a snack at 5.30-ish)

Thursday - NOTHING

Friday - 1 hr BodyCombat or 1 hour on the Cross trainer at level 11 after work (either 6.30 or 7pm)

Saturday - 1 hour Body Attack class at 10am (before breakfast)

Sunday - 1 hour Advanced Spin followed by 15 minutes Abs at 10am (before breakfast)

Low carb ice cream? I don't think we get that here in the UK. Does the zig zag diet really work? How many calories would a woman eat on such a diet (I am guessing that it would be less than a man.

As concerns the original question posted in this thread:

Protein shakes are good only if you are doing some weight-bearing exercise (e.g. weightlifting).

If you are doing high impact cardio workouts and feel the need for carbs, eat one serving of fruit. I have always used one apple. Also, don't forget to keep yourself hydrated (drink lots of water). Please note that simply drinking a protein shake will not satisfy your body's urge for sugar. You do have to give some carbs to your body, otherwise you may have a protein shake and later inadvertently indulge in sweets.

At what time do you go workout? Do you eat a meal before you go workout? if so, how many hours before?

Since you are trying to loose weight, stick to a 3 meal a day diet. If you cannot do 3 meals, include a small low carb snack such as the low carb ice creams.

When I am loosing wegiht, I eat 1500 calories for 6 days and on the 7th day I eat 2500 to 3000 calories. It's called a zig zag diet, which never lets your basal metabolic rate adjust to your caloric intake.

Well - if I eat junk after working out, it's pretty much like cancelling out all the benefits of the exercise that I have just done! Feel VERY virtuous - went to a 1 hr 15 minute advanced spin class this morning and followed it with a protein shake that I bought at my gym - it was much more substantial than my usual post-workout snacks and I managed not to eat anything else until lunchtime!

Well actually, the best time to eat that junk is within an hour after your workout cuz your body is still in fat burning mode. Is it recommended thogh? NO!

Thanks everyone.

I really really don't want to bulk up! I am thinking of doing weights as part of my workout as well . . . I did a 'Bodypump' induction and am thinking of adding a once a week session to my workout plan, but am worried about bulking up.

My main problem right now is that I am finding that I am really hungry for carbs after a high intensity workout and I find it really hard to resist eating lots of junky empty carbs . . . have taken to keeping a banana in my bag to eat after workouts, which helps a bit.

Someone suggested that if I kept a protein shake in my bag to have after my workouts it would curb the carb cravings and help me to boost the amount of protein in my diet. ( don't eat much meat, so I have trouble including enough protein in my diet).

I agree with outkast. If you are only doing cardio and not lifting weights. No need for protein powder. Just watch what you eat, and eat right.

As for which protein powder is the best, I think there are more variables that need to be analyzed. Body type, genetics, metabolism, etc. makes a big difference. We usually recommend proteins or supplements that we've had very good results with. So we then argue or recommend those based on our results or a friends. You may not get the same outcome if you use them. There has yet to be a solid comparative study with hard data to state that muscle tech or whatever tech whey protein is better than the other. Making sure to account all of the other variables discussed.

I personally don't use any supplements. All natural. If you want to get big, increase your protein intake 2x your body weight per day. Usually a rule of thumb.
I go through a dozen hard boiled eggs w/o yoke, can of tuna, kidney beans, cottage cheese, two grilled chicken breasts or a plain steak. It's about 260 +/- grams of protein. Yes that's in one sitting!

But if you are mainly doing cardio and not lifting weights, it don't pay to use protein powder.

By far the best protein on the market though for post workout is Nitro Tech by Muscle Tech. I know all the haters of Muscle Tech will disagree but its true.

Oh one more thing, to use the website is completely FREE, and it does provide health tips :)

I agree with Shiraz417

Pls visit Control Your Shape.com www.controlyourshape.com

And find out your Instant Online Body Fat Analysis.

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well, for starters, they can serve as meal replacements, hence reducing your overall caloric intake, which is one of the essential elements to weight loss.

also, protein is the building block for developing muscles, and the more muscle mass you have, the more calories are burned in order to maintain it.

i usually use GNC 100 percent whey protein. its about as natural of a substance as it gets, and it helps me to maintain lean mass.

hope that helps!