21-02-2016, 16:09
To Waxingmoon - another exercise question!
November 16 2007 at 8:10 PM Louise (Login Louise1982)
SENIOR MEMBER
Really sorry to bring this up yet again! I'm now having personal training sessions and have a program to follow each evening, boobs fine so far, legs possibly firmer - great!
The trainer says I shouldn't be taking protein supplements in case I bulk up but I'm not taking loads and I want it for booby growth (too embarassed to tell her though!). Im 5'1 about 107 lbs and have roughly 50-65g total protein per day, is this enough for me to worry about building muscle mass?
Without protein supplements I can't get protein without calories.
I'm also thinking of adding some amino acids mainly L-tyrosine in whatever quantity people take with BO, L-Lysine like MomXseven and L-arginine....For body building they advise much higher does so will this be ok?
Thanks again x
waxingmoon
(Login waxingmoon)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 8:51 PM
Hi Louise,
Do you have an estimate of your total calories per day? With that I can be more precise.
It would seem to me you are probably eating somewhere around 18 - 20% of your diet as protein. For better success in body sculpting (and I am not just talking about muscle) you should shoot for about 25 - 30% protein.
Your trainer is way off base about protein supplements causing you to bulk up. It is far more complicated than that. In order to bulk muscle you have to exercise in a certain way - eat vast amounts of food (not just protein) -and sleep 10 or more hours a day. After all - if all it took to bulk up was eating more protein then professional body builders would have an easy time of it - the vast amounts of money people spend on attempts at body building and the fact that many of them resort to using steroids to gain muscle size indicates it is not an easy process.
Protein is necessary for NBE because we are trying to create protein based hormones. You also use protein to create enzymes, blood cells, immune cells, tendons, muscles ....etc. Since you are going to be using more of your protein to create muscle cells (long lean muscle cells - not bulky ones), it would not be wise to limit protein when so many processes are depending on it.
The maximum amount of protein you should ever eat would be 135 grams per day (that of course with the other calories there to balance it to 30% of your diet). You can see by this you are no where near the maximum range.
As far as the amino acids by themselves - I don't really recommend it. The amino acids are co-dependant on each other. You would do better to consume protein foods and avoid the kinds of issues that can come up when you supplement one amino acid but not all the buddies it depends on.
Hope this has been some help. Let me know your total calories and I can be more precise on what protein gram you should be shooting for.
waxingmoon
waxingmoon
(Login waxingmoon)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 8:52 PM
Posted twice
This message has been edited by waxingmoon on Nov 16, 2007 8:53 PM
Louise
(Login Louise1982)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 9:55 PM
Thanks, yet again. I thought I'd need to eat more like 80-100g to be in danger.
I'm really not sure how much I should eat, I know the average is about 2000 calories but I'm only small. I was only trying to maintain weight and lost 15 lbs so I must have gone a bit under. That was having about 1000 per day. As I've lost more weight and been working out a bit I tend to cheat a bit more now so probably more like 1200-1500. Tried to calculate BMR using online calculators and tried again using maths formulas but got a very wide range from about 1100-1800. I work full time as an optician, probably similar to a desk job so not very active. I'm only doing toning exercises - mainly squats, various leg lifts and some swiss ball exercises. She has told me to do them 'to fatigue' which is about 20-30 of each as I'm unfit, and sweaty and knackered and sore in about 15 minutes! I have been doing it every day though.
Also does the type of protein make any difference - I'm not taking whey isolate, I have soy protein bars and about 15g milk protein powder and try to eat and egg most days. I think I'm doing well in terms of boobs but don't want to have legs like a footballer!
waxingmoon
(Login waxingmoon)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 10:30 PM
Louise,
Here is what I get for you. Since most of your day is inactive, you would do better to keep your total calories about 1350 per day. You could certainly eat more on the days you exercise more - up to about 1500 calories.
At 1350 calories per day your ratios would be best like this:
Protein -101 grams (30%)
Carbohydrates - 168 grams (50%)
Fat -29 grams (20%)
Your best protein sources are from animals -eggs are the best followed by milk sources (milk, yogurt and whey) then comes fish, chicken and red meats.
Your poorest protein sources are from plants. First of all you must combine plant proteins to get all the amino acids your body needs - so always combine grains with nuts or seeds if you are using these for their protein value. Also, we don't digest plants as well as animal forms of protein. This especially includes soy.
Soy can cause a lot of problems in digestion -and it also has substances that interfere with protein absorption. Even though it is touted as a complete protein, it has so few of the essential amino acids that you have to consume twice as much soy to get what you would from an animal protein.
Also - avoid soy if you have any thyroid issues - soy definitely interferes with thyroid hormones and can cause serious issues in that way.
- I am glad you are exercising - you will like the way it makes you look - and since your day job has you so inactive it will doubtlessly enhance your overall health.
waxingmoon
Louise
(Login Louise1982)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 10:38 PM
That's great, thanks, I'll try my best!
November 16 2007 at 8:10 PM Louise (Login Louise1982)
SENIOR MEMBER
Really sorry to bring this up yet again! I'm now having personal training sessions and have a program to follow each evening, boobs fine so far, legs possibly firmer - great!
The trainer says I shouldn't be taking protein supplements in case I bulk up but I'm not taking loads and I want it for booby growth (too embarassed to tell her though!). Im 5'1 about 107 lbs and have roughly 50-65g total protein per day, is this enough for me to worry about building muscle mass?
Without protein supplements I can't get protein without calories.
I'm also thinking of adding some amino acids mainly L-tyrosine in whatever quantity people take with BO, L-Lysine like MomXseven and L-arginine....For body building they advise much higher does so will this be ok?
Thanks again x
waxingmoon
(Login waxingmoon)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 8:51 PM
Hi Louise,
Do you have an estimate of your total calories per day? With that I can be more precise.
It would seem to me you are probably eating somewhere around 18 - 20% of your diet as protein. For better success in body sculpting (and I am not just talking about muscle) you should shoot for about 25 - 30% protein.
Your trainer is way off base about protein supplements causing you to bulk up. It is far more complicated than that. In order to bulk muscle you have to exercise in a certain way - eat vast amounts of food (not just protein) -and sleep 10 or more hours a day. After all - if all it took to bulk up was eating more protein then professional body builders would have an easy time of it - the vast amounts of money people spend on attempts at body building and the fact that many of them resort to using steroids to gain muscle size indicates it is not an easy process.
Protein is necessary for NBE because we are trying to create protein based hormones. You also use protein to create enzymes, blood cells, immune cells, tendons, muscles ....etc. Since you are going to be using more of your protein to create muscle cells (long lean muscle cells - not bulky ones), it would not be wise to limit protein when so many processes are depending on it.
The maximum amount of protein you should ever eat would be 135 grams per day (that of course with the other calories there to balance it to 30% of your diet). You can see by this you are no where near the maximum range.
As far as the amino acids by themselves - I don't really recommend it. The amino acids are co-dependant on each other. You would do better to consume protein foods and avoid the kinds of issues that can come up when you supplement one amino acid but not all the buddies it depends on.
Hope this has been some help. Let me know your total calories and I can be more precise on what protein gram you should be shooting for.
waxingmoon
waxingmoon
(Login waxingmoon)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 8:52 PM
Posted twice
This message has been edited by waxingmoon on Nov 16, 2007 8:53 PM
Louise
(Login Louise1982)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 9:55 PM
Thanks, yet again. I thought I'd need to eat more like 80-100g to be in danger.
I'm really not sure how much I should eat, I know the average is about 2000 calories but I'm only small. I was only trying to maintain weight and lost 15 lbs so I must have gone a bit under. That was having about 1000 per day. As I've lost more weight and been working out a bit I tend to cheat a bit more now so probably more like 1200-1500. Tried to calculate BMR using online calculators and tried again using maths formulas but got a very wide range from about 1100-1800. I work full time as an optician, probably similar to a desk job so not very active. I'm only doing toning exercises - mainly squats, various leg lifts and some swiss ball exercises. She has told me to do them 'to fatigue' which is about 20-30 of each as I'm unfit, and sweaty and knackered and sore in about 15 minutes! I have been doing it every day though.
Also does the type of protein make any difference - I'm not taking whey isolate, I have soy protein bars and about 15g milk protein powder and try to eat and egg most days. I think I'm doing well in terms of boobs but don't want to have legs like a footballer!
waxingmoon
(Login waxingmoon)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 10:30 PM
Louise,
Here is what I get for you. Since most of your day is inactive, you would do better to keep your total calories about 1350 per day. You could certainly eat more on the days you exercise more - up to about 1500 calories.
At 1350 calories per day your ratios would be best like this:
Protein -101 grams (30%)
Carbohydrates - 168 grams (50%)
Fat -29 grams (20%)
Your best protein sources are from animals -eggs are the best followed by milk sources (milk, yogurt and whey) then comes fish, chicken and red meats.
Your poorest protein sources are from plants. First of all you must combine plant proteins to get all the amino acids your body needs - so always combine grains with nuts or seeds if you are using these for their protein value. Also, we don't digest plants as well as animal forms of protein. This especially includes soy.
Soy can cause a lot of problems in digestion -and it also has substances that interfere with protein absorption. Even though it is touted as a complete protein, it has so few of the essential amino acids that you have to consume twice as much soy to get what you would from an animal protein.
Also - avoid soy if you have any thyroid issues - soy definitely interferes with thyroid hormones and can cause serious issues in that way.
- I am glad you are exercising - you will like the way it makes you look - and since your day job has you so inactive it will doubtlessly enhance your overall health.
waxingmoon
Louise
(Login Louise1982)
SENIOR MEMBER
Re: To Waxingmoon - another exercise question!
November 16 2007, 10:38 PM
That's great, thanks, I'll try my best!