I am a 27 year old female that weighs 172lbs. My target weight loss goal is 140lbs.
I workout 1.5 hours each morning with a Cardio/Resistance Training mix.
This is what I've been drinking:
GNC Pro Performance® Wheybolic Extreme 60™ - Chocolate 350885
(I drink 1.5 scoops with skim milk)
I have been drinking this shake each morning post workout for 2 months.
Could you please recommend a different post-workout
product that might better assist me in my weight loss goals? I feel this
product might be working against me? Please advise. Thank you for your time.
During this two month period I have
cut out sugar and high saturated fats (i.e. potato chips, French fries, whole
milk, etc.) from my diet.
I workout each morning from
4:45-6:15AM. I do 30 minutes of intense cardio and then I work a muscle group
to failure (Chest on Monday, Bicep/Triceps on Tuesday, etc.).
I follow a 1,500
calorie/day diet—Eating as follows: I have not lost any weight during this period.
6:30AM 1-12oz Protein shake
mixed w/ skim milk and blueberries (350 Cal)
8:00AM Kashi granola bar
10:00AM Whole Almonds/Dried
Cranberries (150 Cal)
12:00PM Frozen “Diet” Meal
granola bar (110 Cal) –Typically get very hungry this time of day
6:30PM Dinner (No simplex carbs
*Roasted Chicken w/ green beans & salad
pork loin w/ broccoli and salad
8:00PM Sugar-free pudding or
applesauce cup (occasionally)
I follow this regimen 6 days/week. I
typically eat around 2,500 calories on Saturdays. But I still avoid sugars &
I am usually pretty hungry throughout
the day. Perhaps I’m wasting too many calories in the morning? I just don’t
know. I’m frustrated—that’s all I know.
In my opinion, consuming a large amount of protein after any workout is
When you exercise, your body burns carbohydrates stored as glycogen in your
muscles and liver after your blood sugar is consumed.
After you are done exercising (especially intense exercise) your blood
glucose is at very low levels. This is where simple and complex
carbohydrates should be consumed w/ protein in about a 4:1 ratio.
Your post workout drink has around 50 grams of protein and less than 20 grams
of carbs. It should be the opposite.
Depleting yourself of the most needed nutrient first thing in the morning
has repercussions throughout the day.
We have been told about the importance of eating breakfast since we were 12
for a reason. Your lack of proper breakfast/workout recovery is probably
why you are hungry later in the day.
Overall, your diet is shockingly low in complex carbohydrates, especially for someone who
exercises 6 days a week for 1.5 hours. Carbohydrates are the preferential
fuel for your body and brain.
Without carbohydrates your body will not be able to adapt and improve
physically and may even go into "starvation mode" where your body lowers
metabolism due to malnutrition.
carb diets were designed for people who are sedentary. They are horrible for
anybody who is trying to be physically active.
Look above and consider the normal blood sugar response. Even though
the chart doesn't reflect a drop in blood sugar due to exercise, you can see how
your lack of carbohydrate will dip your blood sugar low and cause a large spike
when you eat.
Your exercise first thing in the morning with improper recovery and low
complex carbohydrate intake has probably caused your blood sugar/insulin levels
to become abnormal.
If you never replenish your blood sugar levels to normal levels by consuming
the proper % of carbohydrates in your diet, small things such as low glycemic
Kashi bars may even cause your blood sugar to spike.
Results in a Fitness Program Require 3 Things: Consistency,
Consistency, and Consistency
Eat a serving of carbohydrates before
exercise (i.e. Oatmeal)
Drink carbohydrate drink during exercise and
follow with current shake
Consume small balanced meals, (pre-make food if
necessary rather than consuming protein bars)
Each meal should have a protein, complex carb
(whole grains) and a fibrous vegetable. (healthy fat supplement)
Avoid "protein bars" as much as you can, they are
Perform full body resistance training workouts no
more than 3-4 days a week. (very few isolation movements, i.e.
inner/outer thigh, biceps curls)
Vary the cardio (cross train) i.e. perform 3 high
intensity 10 minute bouts on 3 separate machines.
You also seem to be very low in essential fats. There are numerous
studies that show that certain fatty acids aid in fat loss and if you are
lacking these fats you may be hindering your weight loss. CLA is another
interesting supplement which you may want to look at.
If you severely lower your fat intake, you could benefit from taking omega 3
fatty acid supplements (fish & flax oil) to make sure you're not deficient in
Overall I think the best piece of advice I could give you is
to train your body like a high performance machine. Training is all about
making improvements and your body will adapt to accommodate for the stimulus of
Don't get caught up in weight loss when you should be trying
to increase performance and fuel your body properly. Take this attitude
and the weight will take care of itself.