Protein question and a diet question

[jonnier]

Hi, I just started NROL4W - did workout A for the 2nd time today. Based on recommendations in the diet and supplements forum on this site I ordered protein powder from TrueProtein.com. I did not get any sort of mixes, I just got straight up flavored whey protein isolate to use in the shake recipes that are suggested in the book. Now I am wondering whether I should have gotten some kind of mix with carbs in it or other stuff. Do other protein supplements mix in other stuff of are they just protein powder? Before this I was using GNC Pro Performance.

Maybe I should have ordered from somewhere more newbie friendly. Should I get something else to mix in? Or perhaps the fruits I add will give me a sufficient macro balance?

One other question - I have never normally eaten as much calories as recommended in NROL4W unless its a special occasion, but I wanted to start off with the calories the book suggests and then put myself into a defecit after I get used to the workouts. Well, I have gained 3-4 lbs in the past week. My body doesn't look bigger and I know the scale is not as important as the inches, but my irrational side still says thats a lot to gain in a week. Can the calorie requirements in the book be too high for me? It seems to warn against eating too little.

Just FYI, I am not new to weights as I have used Jillian Michael's Making the Cut in the past to guide my workouts. When I did her full diet and exercise regimen, I did eat on a bit of a deficit from normal and it took me a long time to start loosing and by the end I had only lost maybe 4 lbs (but I looked great). My body does NOT like to stray from its set weight.

Thanks!

[Lost Dog]

Originally Posted by jonnier

Hi, I just started NROL4W - did workout A for the 2nd time today. Based on recommendations in the diet and supplements forum on this site I ordered protein powder from TrueProtein.com. I did not get any sort of mixes, I just got straight up flavored whey protein isolate to use in the shake recipes that are suggested in the book. Now I am wondering whether I should have gotten some kind of mix with carbs in it or other stuff. Do other protein supplements mix in other stuff of are they just protein powder? Before this I was using GNC Pro Performance.

Maybe I should have ordered from somewhere more newbie friendly. Should I get something else to mix in? Or perhaps the fruits I add will give me a sufficient macro balance?

You don't want one with added carbs or fats, but flavor can be good. You can rely on fruit, vanilla extract, unsweetened cocoa powder, etc. for flavor and sweeten it how you like, though.

One other question - I have never normally eaten as much calories as recommended in NROL4W unless its a special occasion, but I wanted to start off with the calories the book suggests and then put myself into a defecit after I get used to the workouts. Well, I have gained 3-4 lbs in the past week. My body doesn't look bigger and I know the scale is not as important as the inches, but my irrational side still says thats a lot to gain in a week. Can the calorie requirements in the book be too high for me? It seems to warn against eating too little.

It's likely water weight, muscle swelling, etc. You could have gained a bit of fat, but 4 pounds is unlikely (that's 14,000 extra calories over and above your maint levels).

Remember that the formulas are estimates, so if you feel like it's way high, cut down a bit and see what happens in another week or two.

Just FYI, I am not new to weights as I have used Jillian Michael's Making the Cut in the past to guide my workouts. When I did her full diet and exercise regimen, I did eat on a bit of a deficit from normal and it took me a long time to start loosing and by the end I had only lost maybe 4 lbs (but I looked great). My body does NOT like to stray from its set weight.

Thanks!

Haven't done more than skim the book, but I think it's calories are pretty low compared to most diet books with weight training since it's designed for short term goals. Part of your gain is likely the extra food mass that you've been eating. Food itself weighs something, and if you're eating more carbs now, for instance, they will put a few lbs of water weight back on immediately. But, water weight won't keep going up, once it's there, it's fairly stable unless you go low carb again.

[missjane]

I'll also add to Roland's post........do you know FOR SURE your caloric intake? Are you weighing and measuring everything on a scale? Don't eyeball things. What you think is a cup of cereal or a tablespoon of peanut butter turns into a whole different amount when you weigh it in grams! There's a good measuring video floating around here somewhere to really open your eyes....just can;t put my finger on it at the moment.

[jonnier]

Originally Posted by missjane

I'll also add to Roland's post........do you know FOR SURE your caloric intake? Are you weighing and measuring everything on a scale? Don't eyeball things. What you think is a cup of cereal or a tablespoon of peanut butter turns into a whole different amount when you weigh it in grams! There's a good measuring video floating around here somewhere to really open your eyes....just can;t put my finger on it at the moment.

Thanks to both replies!

I measure just about everything on the digital scale. Actually, I had been overestimating the weight of things, assuming that 2 T of cashews weighed 1 oz, but when I actually weighed the same amount of cashews it was only 1/2 oz. I would appreciate the vid though if you find it.

I also have some work to do on my macros.

ON Jillian's diet, I drank a TON of water each day which I think is supposed to flush the water weight. Perhaps I need to up my water intake. I have been more lazy about drinking as much as I was, though I do drink a fair amount normally.

[missjane]

I'll look around for it or someone else may pop in with it. The search function is acting wonky on the forum for some reason.

Instead of ounces, try weighing in grams instead, too.

ETA: Here's the video link: http://avidityfitness.net/fat-loss-tips/

[realcdn]

It was easier to look for it on Youtube...

[CaraBeth]

I prefer a protein powder that's mostly all protein with just a couple grams of carbs (I use Optimum Nutrition). This gives me the flexibility to add things to my shake like fruit, peanut butter, cottage cheese (might sound weird but it makes it incredibly thick and delicious!). I track my calories and macronutrient ratios every day so having the ability to have a "naked" shake or add stuff to it helps me reach my daily goals (for example, if there's a day where I just need more fat but can't figure out a meal to add it to, I can add some pb to my shake, or if I need some carbs, add some banana).