building muscle and protein shakes & bars for older guys

[Ramon]

Protein bars or shakes offer no benefit, its the same as protein from food, they are just convinient sometimes when ur out or on the road or whatever in order to meet ur daily protein needs.

Convenience, which you mentioned, is a benefit. Cost is a benefit also.

I would even argue that it's not the same as protein from food in general. When it comes to muscle building, proteins are not all the same. They are different in digestibility, rate of absorption, and amino acid profile. Whey protein is the fastest digesting protein, so if you drink it after a workout it will start to benefit you quicker while your body is in its most favorable state. More importantly is its amino acid profile. Muscle protein synthesis (the building of muscle) is triggered by the amino acid, Leucine. Other BCAA's like Isoleucine and Valine are important too so you have a balance of BCAA's. Whey is the protein source with the highest concentration of Leucine and also has large amounts of Isoleucine and Valine, so from a scientific perspective it does provide additional benefits over other types of protein. From an anecdotal perspective, I've been keeping track of my caloric intake with MyFitnessPal on my phone, and I've switched between whey and plant-based protein. I noticed that when I stayed on the same diet but switched from whey to plant protein, I lost weight, but not in a good way. I could feel myself losing muscle mass and not being as strong in the gym. I went back and forth and tried it again, and the same thing always happened. I actually wanted to be on plant protein for other health benefits, but not at the cost of lean muscle mass. From my perspective, the effects are real.

 

[FiReFTW]

Convenience, which you mentioned, is a benefit. Cost is a benefit also.

I would even argue that it's not the same as protein from food in general. When it comes to muscle building, proteins are not all the same. They are different in digestibility, rate of absorption, and amino acid profile. Whey protein is the fastest digesting protein, so if you drink it after a workout it will start to benefit you quicker while your body is in its most favorable state. More importantly is its amino acid profile. Muscle protein synthesis (the building of muscle) is triggered by the amino acid, Leucine. Other BCAA's like Isoleucine and Valine are important too so you have a balance of BCAA's. Whey is the protein source with the highest concentration of Leucine and also has large amounts of Isoleucine and Valine, so from a scientific perspective it does provide additional benefits over other types of protein. From an anecdotal perspective, I've been keeping track of my caloric intake with MyFitnessPal on my phone, and I've switched between whey and plant-based protein. I noticed that when I stayed on the same diet but switched from whey to plant protein, I lost weight, but not in a good way. I could feel myself losing muscle mass and not being as strong in the gym. I went back and forth and tried it again, and the same thing always happened. I actually wanted to be on plant protein for other health benefits, but not at the cost of lean muscle mass. From my perspective, the effects are real.

You know what else has leucine, real food.

Protein supplements offer no benefits compared to real food apart from convenience and cost.

And with real food im talking good protein sources like eggs, meat etc...

Vegetables are inferior of course and you would need to consume like 30-40% more protein from vegetables to get the same benefits.

Generally you want to eat 0.8g of protein per lbs of weight at mininum (the older the more) and best spread in at least 3 meals throughout the day.

 

[Ramon]

You know what else has leucine, real food.

Protein supplements offer no benefits compared to real food apart from convenience and cost.

And with real food im talking good protein sources like eggs, meat etc...

Vegetables are inferior of course and you would need to consume like 30-40% more protein from vegetables to get the same benefits.

Generally you want to eat 0.8g of protein per lbs of weight at mininum (the older the more) and best spread in at least 3 meals throughout the day.

I basically agree with what you're saying here. I eat a lot of eggs and meat too because 1-2 scoops of whey protein a day won't cut it if that's all the protein I'm getting. I tried plant proteins because I wanted to get away from all this acidic food and make my diet more alkaline, but it looks like I can't do that without compromising muscle mass. When you say real food, I'm assuming that you lump vegetables and grains into all of that because that's real food too, and vegetable especially are worth including in your diet.

 

[FiReFTW]

I basically agree with what you're saying here. I eat a lot of eggs and meat too because 1-2 scoops of whey protein a day won't cut it if that's all the protein I'm getting. I tried plant proteins because I wanted to get away from all this acidic food and make my diet more alkaline, but it looks like I can't do that without compromising muscle mass. When you say real food, I'm assuming that you lump vegetables and grains into all of that because that's real food too, and vegetable especially are worth including in your diet.

Of course!

 

[onehandbh]

Protein supplements offer no benefits compared to real food apart from convenience and cost.

Hard to find a real food that tastes like a chocolate protein shake, though.

 

[Ramon]

Take a look at 4 times World Strongest Man's trip to Costco. He says he eats 6 pounds of meat a day!

 

[heycal]

Take a look at 4 times World Strongest Man's trip to Costco. He says he eats 6 pounds of meat a day!

I'm willing to consider eating 4 lbs of meat a day, but 6 lbs seems crazy.

Hard to find a real food that tastes like a chocolate protein shake, though.

The sweeteners in these products are a negative in my book. I eat enough sugary stuff as it is. When it comes to supplments, give me something that tastes like a carrot and instead of a low-rent Snickers bar.

What do you folks think of the findings of the study referenced in the link I posted above from the New York Times, that it doesn't really matter where you get your protein from, nor when you take it? No worrying about just the right protein, or timing it after a workout. Just consume more protein one way or another and you'll see results.

 

[onehandbh]

I'm willing to consider eating 4 lbs of meat a day, but 6 lbs seems crazy.

Then you will never be the world's strongest man.

 

[Hmgraphite1]

I just want to maintain the muscle I have, so when i'm burning 5000 calories a day 4 days a week I don't want to be cannibalizing my muscle as a source of energy. I eat alot of carbs , I can maintain 165 lbs if I eat three breakfasts and a couple lunches, one late dinner. I've been experimenting with the powders but don't want to tax my kidneys unless its below 0.001%.

 

[heycal]

Then you will never be the world's strongest man.

I no longer feel the need to be numero uno at this stage of my life. If I can be among the world's 100 strongest men by eating 4 lbs of meat a day, well, that's good enough for me.

 

[Hmgraphite1]

Play tennis at worst you'll finish 2 nd. Not bad for a days work.

 

[onehandbh]

@heycal let us know if increasing protein makes a difference.

I've pretty much maintained my same 165 lbs weight for a long time. The composition changes when I don't exercise as much, but for some reason my weight usually stays the same. (e.g. I'm "fatter" now than before)

 

[Ramon]

I'm willing to consider eating 4 lbs of meat a day, but 6 lbs seems crazy.

You realize what 4 lbs of meat is, right? That's the equivalent of 4 16-oz steaks a day! Keep in mind that most restaurants cheat on their 16 oz steaks. They actually give you something much smaller.

 

[heycal]

@heycal let us know if increasing protein makes a difference.

I've pretty much maintained my same 165 lbs weight for a long time. The composition changes when I don't exercise as much, but for some reason my weight usually stays the same. (e.g. I'm "fatter" now than before)

I will keep you posted once I get started regularly.

Play tennis at worst you'll finish 2 nd. Not bad for a days work.

Good point. Always guaranteed a silver medal at worst.

You realize what 4 lbs of meat is, right? That's the equivalent of 4 16-oz steaks a day! Keep in mind that most restaurants cheat on their 16 oz steaks. They actually give you something much smaller.

4 16 oz steaks a day seems doable. I'll slip that into my daily diet and see if I notice anything.

Meanwhile, I bought that Terriswhey pure protein powder today, and will give it a try. I don't see a scooper in it, though I guess it could be buried in there, and I don't know exactly what the unscientific "two heaping scoops" would be anyway. It says a serving size is two scoops, 28 grams. How much is 28 grams in American? Is that a 1/4 cup or so?

 

[r2473]

4 16 oz steaks a day seems doable. I'll slip that into my daily diet and see if I notice anything.

Please post a daily video of you eating 4 pounds of steak. That will get real entertaining

 

[heycal]

Please post a daily video of you eating 4 pounds of steak. That will get real entertaining

I'll see what I can do. Don't know how entertaining it will be, since I don't plan on eating it all in one sitting. Probably break it up into a couple of meals a day.

 

[Hmgraphite1]

No utensils must be savage and uncooked.

 

[heycal]

So 8 oz of steak, which I have for dinner two or three nights a week, and 8 oz of skinless chicken breast, which I also have for dinner 2 or 3 nights a week, each have some 60 to 70 grams of protein in it? Seems like a lot in one sitting. Plus I'm probably getting a few more grams from side dishes of some sort.

I'm thinking I'm currenty eating about 120 grams of day from my normal diet. (I weigh 145 lbs.)

So what do you fellas think about that study finding that it didn't really matter what you got your protein from, nor when you take it, when it comes to muscle gain and maitainence?

 

[SystemicAnomaly]

So 8 oz of steak, which I have for dinner two or three nights a week, and 8 oz of skinless chicken breast, which I also have for dinner 2 or 3 nights a week, each have some 60 to 70 grams of protein in it? Seems like a lot in one sitting. Plus I'm probably getting a few more grams from side dishes of some sort.

I'm thinking I'm currenty eating about 120 grams of day from my normal diet. (I weigh 145 lbs.)

So what do you fellas think about that study finding that it didn't really matter what you got your protein from, nor when you take it, when it comes to muscle gain and maitainence?

CAVEAT: The overconsumption of animal proteins can shorten your lifespan. It can result in cancer or other health problems. Too much animal protein can be very taxing on your kidneys and, possibly, on your liver function.

You will probably be better off getting a good portion of your protein intake from whey and from plant sources rather than consuming large amounts of animal flesh. Our bodies are particularly well-suited to assimilating whey protein. While most animal proteins take a rather long time to digest, whey protein is quickly digested and assimilated by the body. Note that primary protein in mother’s milk is whey protein. While it makes up about 80% of the protein in breast milk, it accounts for less than 20% of the protein in cows milk.

https://www.washingtonpost.com/nati...f0603e-a3b5-11e3-8466-d34c451760b9_story.html

healthyeating.sfgate.com/advantages-disadvantages-consuming-lot-protein-2929.html

https://www.mensjournal.com/food-drink/real-danger-too-much-protein/

 

[Ramon]

So 8 oz of steak, which I have for dinner two or three nights a week, and 8 oz of skinless chicken breast, which I also have for dinner 2 or 3 nights a week, each have some 60 to 70 grams of protein in it? Seems like a lot in one sitting. Plus I'm probably getting a few more grams from side dishes of some sort.

I'm thinking I'm currenty eating about 120 grams of day from my normal diet. (I weigh 145 lbs.)

So what do you fellas think about that study finding that it didn't really matter what you got your protein from, nor when you take it, when it comes to muscle gain and maitainence?

I already went over the benefits of high quality proteins. There's definitely a difference, and I've seen it in my own case. The best sources of high quality protein are dairy, eggs, and animal protein. While vegan diets have their benefit, high quality protein is not one of them. Vegan protein lacks the BCAA's you find in other proteins and their bioavailability is lower. Having said that, one of the weight lifters I follow on YouTube, Clarence Kennedy, is a vegan lifter and he is insanely strong. Great genetics and work ethic can overcome a lot of things! I also take advantage of vegan protein sources in my diet. I eat quinoa instead of rice, and the Non-GMO multi-seed bread that I eat has 7 grams of protein per serving. It all counts.

 

[heycal]

I already went over the benefits of high quality proteins. There's definitely a difference, and I've seen it in my own case. The best sources of high quality protein are dairy, eggs, and animal protein. While vegan diets have their benefit, high quality protein is not one of them. Vegan protein lacks the BCAA's you find in other proteins and their bioavailability is lower. Having said that, one of the weight lifters I follow on YouTube, Clarence Kennedy, is a vegan lifter and he is insanely strong. Great genetics and work ethic can overcome a lot of things! I also take advantage of vegan protein sources in my diet. I eat quinoa instead of rice, and the Non-GMO multi-seed bread that I eat has 7 grams of protein per serving. It all counts.

The benefits to your health or to muscle gain? That one study, at least, suggests source doesn't matter for muscle.

What are some good protein sources that won't kill ya like red meat apparently will? Seems hard to find alternatives to meat that aren't also loaded with belly-fattening carbs, no?

CAVEAT: The overconsumption of animal proteins can shorten your lifespan. It can result in cancer or other health problems. Too much animal protein can be very taxing on your kidneys and, possibly, on your liver function.

You will probably be better off getting a good portion of your protein intake from whey and from plant sources rather than consuming large amounts of animal flesh. Our bodies are particularly well-suited to assimilating whey protein. While most animal proteins take a rather long time to digest, whey protein is quickly digested and assimilated by the body. Note that primary protein in mother’s milk is whey protein. While it makes up about 80% of the protein in breast milk, it accounts for less than 20% of the protein in cows milk.

https://www.washingtonpost.com/nati...f0603e-a3b5-11e3-8466-d34c451760b9_story.html

healthyeating.sfgate.com/advantages-disadvantages-consuming-lot-protein-2929.html

https://www.mensjournal.com/food-drink/real-danger-too-much-protein/

I need ideas for meal replacements then. How to get mucho protein a day without tons of carbs and getting fat. What does one eat for dinner most nights if not chicken or beef?

Also, still on the lookout for the best high protein bar that won't me make fat or is otherwise bad for me. If they are not great in general, what at least are the least worst ones?

 

[Ramon]

The benefits to your health or to muscle gain? That one study, at least, suggests source doesn't matter for muscle.

What are some good protein sources that won't kill ya like red meat apparently will? Seems hard to find alternatives to meat that aren't also loaded with belly-fattening carbs, no?

That article was a very general one for a general audience that didn't go into much depth about the difference between proteins. My goals are different from most people. I'm trying to maximize muscle mass not just maintain adequate muscle for daily living. You maximize muscle mass through a process called muscle protein synthesis, and this process is triggered by the BCAA known as Leucine. This is not debatable, it's a scientific fact. You don't have to take my word for it. You can research Muscle Protein Synthesis on the internet and find that out for yourself. The proteins that are high in BCAA's are the ones that I mentioned earlier, and those are the ones that will maximize your muscle gains. If you want to lessen your carbs and stay away from red meat, then I recommend getting your protein from high quality whey powders, eggs, fish, and poultry. You won't find a lot of carbs in any of those sources unless you are getting breaded or processed stuff, which I don't recommend.

 

[SystemicAnomaly]

The benefits to your health or to muscle gain? That one study, at least, suggests source doesn't matter for muscle.

What are some good protein sources that won't kill ya like red meat apparently will? Seems hard to find alternatives to meat that aren't also loaded with belly-fattening carbs, no?

I need ideas for meal replacements then. How to get mucho protein a day without tons of carbs and getting fat. What does one eat for dinner most nights if not chicken or beef?

Also, still on the lookout for the best high protein bar that won't me make fat or is otherwise bad for me. If they are not great in general, what at least are the least worst ones?

Not all carbs are your enemy. Best to avoid added sugar, white bread and, perhaps, a few other high glycemic carbs (carbs with a high glycemic LOAD, not just a high glycemic index). Otherwise, as an active athlete, you don’t really need to be carb-phobic.

White chicken breast and white turkey meat are great as long as you don’t overdo it. Easy on the beef intake. I’d opt for salmon, trout, sardines and tuna (esp young albacore) to get a good dose one of omega-3s along with your protein. Eggs, whey protein, Greek yogurt, milk kefir and whole milk, if tolerated

Replace some of your animal protein with good veg sources. Quinoa is one of the best plant sources. Kidney beans (or chickpeas/garbanzo beans) combined with a medium glycemic rice would be a complete protein combination. Minimize your intake of white rice and brown rice. The latter tends to be high in arsenic. But Basmati versions of brown or white rice are better than most. Rice from California and Asia tends to be much healthier than rice from the South and SouthWest US. Pink, red and Forbidden (black) rice are probably better choices than white or brown rice.

Peanut Butter is a decent source of veg protein. Unless you are particularly sensitive to gluten protein (only a small % of the population), whole wheat pita with humus would be a good source of plant protein. Buckwheat (not a wheat at all) is another good choice.

https://www.livestrong.com/article/458835-what-is-a-healthy-pita-bread/

 

[SystemicAnomaly]

My favorite whey protein bars are Oatmega protein bars. Comes in a variety of chocolate and non-chocolate versions. They are low in sugar and have a decent amt of fiber. Also a good source of omega-3s.

https://www.allstarhealth.com/de_p/39897/Boundless_Nutrition_Oatmega_Grass_Fed_Whey_Protein_Bar.htm

 

[SystemicAnomaly]

X

https://www.allstarhealth.com/de_p/44351/Boundless_Nutrition_Oatmega_Grass_Fed_Whey_Protein_Bar.htm


Looks like they have my favorite flavor on sale right now.

 

[heycal]

I guess I need to branch out with my diet. It's a real shame that I hate seafood. The one thing I can bear is canned tuna albacore, but of course too much of that will give me mecury poisoning... I do love eggs, but that runs up the cholesterol, which is already a tad high. I guess the key to avoiding early death is moderation and variety in everything.

I should try Quinoa. Tasted it once and thought it was decent. I do tend to avoid rices and most carbs (unless I'm pigging out, as I do twice a week). I used to eat more of them, but I felt cutting down on them, and especially wheat, helped reduce belly fat. That book "Wheat belly" scared the bejesus out of me

 

[Ramon]

Not all carbs are your enemy. Best to avoid added sugar, white bread and, perhaps, a few other high glycemic carbs (carbs with a high glycemic LOAD, not just a high glycemic index). Otherwise, as an active athlete, you don’t really need to be carb-phobic.

Totally agree. I was on a low carb diet until a few years ago. Then I decided to get back into the gym more seriously. Those were the worst workouts I ever had! I felt miserable and just wanted to get out after just a couple of sets. Carbs made a real difference. However, I think the OP's plan is to only train 1-2 times a week for short 20 minute sessions. For something like that, I think it might be wise to time your carbs. He might want to eat carbs only on the days he is working out and stop taking carbs an hour after his workout. Also, he might be able to get by without carbs if his workouts are only 20 minutes.

 

[SystemicAnomaly]

I guess I need to branch out with my diet. It's a real shame that I hate seafood. The one thing I can bear is canned tuna albacore, but of course too much of that will give me mecury poisoning... I do love eggs, but that runs up the cholesterol, which is already a tad high. I guess the key to avoiding early death is moderation and variety in everything.

I should try Quinoa. Tasted it once and thought it was decent. I do tend to avoid rices and most carbs (unless I'm pigging out, as I do twice a week). I used to eat more of them, but I felt cutting down on them, and especially wheat, helped reduce belly fat. That book "Wheat belly" scared the bejesus out of me

In case you missed it, I specified Young albacore tuna. You might have to look a bit harder and spend a bit more for albacore tuna that is low in mercury (Hg). Troll caught albacore from pristine waters is higher in omega-3s and lower in Hg than the albacore that you’ll find in most supermarkets. Here is one source:

https://fvprincess.com/products/case-of-albacore-pouches#productTabs

The dietary cholesterol in eggs is not what raises your blood cholesterol. It is the overconsumption of certain saturated fats that raise your blood cholesterol, particularly LDL. Stearic acid, lauric acid and other medium chain saturated fats are probably ok — likely even healthy for you. But a lot of the other sat fats should be kept to a minimum.

If you don’t like the taste the regular cooked salmon, you might try dried salmon jerky. Trader Joe’s carries this as well as other places. Some people who do not like larger sardines, actually find the medium size and small sardines quite palatable. They come in a variety of flavors/marinades. Smoked, olive oil, mustard, tomato sauce, lemon accent, etc. Some ppl prefer skinless boneless sardines. But these lack dietary calcium and, perhaps, a few other nutrients. Still healthy otherwise.

Just picked some Wild-caught Mediterranean Style (med size) sardines from King Oscar. Yum. Very tasty. If you want smaller sardines, look for cans that say Two Layers. I believe that Brisling sardines are one type of small sardine that has a mild unobjectionable taste. Crown Prince, King Oscar and others sell Brisling sardine products. Great sardines from Bela and from Wild Planet as well.

 

[SystemicAnomaly]

@heycal

Red, pink and Forbidden (black) rices tend to have more fiber and more protein, I believe. This would make them lower glycemic and probably less likely to result in the dreaded belly fat. I prefer the texture and taste of the red and pink rices to the black rice. Perhaps I just need to add more water to cook the black rice to improve its texture. These red/pink and black rices have much more nutritional value than white rice. And somewhat more than brown rice.

https://www.healthbenefitstimes.com/health-benefits-of-red-rice/

EDIT: Long grain rice has a lower glycemic impact than short grain rice. Basmati is one of these long grain rices. Basmati brown rice is a pretty good choice. As it is grown in Calif and Asia, the arsenic level in this type of rice is much lower than other brown rice.

https://www.quickanddirtytips.com/h...eating/what-type-of-rice-is-healthiest?page=1

 

[heycal]

Boy, eating the right kinds of various foods gets pretty tricky, huh? Speciality stores, fancy rices, catching my own tuna, etc. I guess Bumble Bee and Uncle Ben ain't gonna cut it, huh?

Are you saying eggs are not a problem for cholesterol? If so, that would be great news. I feel nervous that I eat three a day as it is. I'd be happy to eat more though. Hell, I'd swallow 'em down Rocky style, if I could. (Okay, maybe not...)

Ramon is right. My weight lifting routine and general exercising isn't very taxing, so carbs could be issue. (Says the guy who, between this post and my previous one, had 4 slices of pizza, half a calzone, washed it down with Coca Cola, and had an ice cream sundae for dessert, but hey, it's Saturday night!) And again, I'm not looking to radically change or improve anything or follow some complicated timed diet plan. It would just be nice to get a more a few more lbs of muscle, to get back to maybe 148 or 149 lbs from my current 145 lbs. Or maybe that is asking alot at 55 years old without making big changes? I don't really know.

 

[moonballs]

I am getting there (51) and I don’t think it is unrealistic to gain muscle at this age. In the past 6 months I followed a lifting program to train 4 times a week. My squats and deadlifts are growing and in the meanwhile my waist size is also. So I am gaining muscle and fat. I think that is because I removed the 2+hour a day during weekends of singles tennis in the summer and the cardio in the gym without the necessary diet change like what you are planning now. Now finally spring is here for us in NY. I changed the lifting to two days a week, and added Tennis and cardio back. I hope over the summer I will get rid of rhe fat while holding on the muscle.

 

[SystemicAnomaly]

Boy, eating the right kinds of various foods gets pretty tricky, huh? Speciality stores, fancy rices, catching my own tuna, etc. I guess Bumble Bee and Uncle Ben ain't gonna cut it, huh?

Are you saying eggs are not a problem for cholesterol? If so, that would be great news. I feel nervous that I eat three a day as it is. I'd be happy to eat more though. Hell, I'd swallow 'em down Rocky style, if I could. (Okay, maybe not...)

Ramon is right. My weight lifting routine and general exercising isn't very taxing, so carbs could be issue. (Says the guy who, between this post and my previous one, had 4 slices of pizza, half a calzone, washed it down with Coca Cola, and had an ice cream sundae for dessert, but hey, it's Saturday night!) And again, I'm not looking to radically change or improve anything or follow some complicated timed diet plan. It would just be nice to get a more a few more lbs of muscle, to get back to maybe 148 or 149 lbs from my current 145 lbs. Or maybe that is asking alot at 55 years old without making big changes? I don't really know.

Bulk bins at Whole Foods and Sprouts for the rices. Amazon is my primary specialty store. As for fishing... might be tempted to fish for trout or sardines but the tuna can be a bit of a challenge. 6 1/2 feet long and weighing in at hundreds of pounds. No need to go to the gym if you are fishing for tuna.

I assumed that we were playing tennis and other sports as well as lifting weights. That might qualify you as an active athlete. No? Except for the Coca-Cola (still avoiding the extra sugar), sounds like my kind of Saturday night guilty pleasures. As for the eggs, take a look at myth #2 below

www.health.com/health/condition-article/0,,20259746,00.html

 

[heycal]

I am getting there (51) and I don’t think it is unrealistic to gain muscle at this age. In the past 6 months I followed a lifting program to train 4 times a week. My squats and deadlifts are growing and in the meanwhile my waist size is also. So I am gaining muscle and fat. I think that is because I removed the 2+hour a day during weekends of singles tennis in the summer and the cardio in the gym without the necessary diet change like what you are planning now. Now finally spring is here for us in NY. I changed the lifting to two days a week, and added Tennis and cardio back. I hope over the summer I will get rid of rhe fat while holding on the muscle.

So you got fatter just by dropping tennis and adding weights? I would think the weights would be better than the cardio for keeping off the fat.

 

[heycal]

Bulk bins at Whole Foods and Sprouts for the rices. Amazon is my primary specialty store. As for fishing... might be tempted to fish for trout or sardines but the tuna can be a bit of a challenge. 6 1/2 feet long and weighing in at hundreds of pounds. No need to go to the gym if you are fishing for tuna.

I assumed that we were playing tennis and other sports as well as lifting weights. That might qualify you as an active athlete. No? Except for the Coca-Cola (still avoiding the extra sugar), sounds like my kind of Saturday night guilty pleasures. As for the eggs, take a look at myth #2 below

www.health.com/health/condition-article/0,,20259746,00.html

Not actually playing tennis these days, but do plan on making a comeback. I play softball twice a week, and take a leisurely walk most days, so I guess I'm somewhere below active athlete but well above sedentary.

I eat a fair amount of sugar, something sweet every day and a 12 coca cola 364 days a year. I can't imagine swapping that out for sardines because at that point, what is the reason to go on living?

Your link regarding eggs seems to support what I see elsewhere. Not as bad as once thought, but still not recommended in large quantities. My current 21 eggs a week seems well over what is considered okay. I'd eat even more if someone said it was fine to do so.

That said, the two doctors who mentioned cholestorol to me implied treating it with medication was the way to go, not diet changes. (Though it was not discussed in-depth either time.)

 

[r2473]

4 16 oz steaks a day seems doable. I'll slip that into my daily diet and see if I notice anything.

Boy, eating the right kinds of various foods gets pretty tricky, huh? Speciality stores, fancy rices, catching my own tuna, etc. I guess Bumble Bee and Uncle Ben ain't gonna cut it, huh?

You are only supposed to be eating 4 lbs of steak a day

 

[Hmgraphite1]

Not actually playing tennis these days, but do plan on making a comeback. I play softball twice a week, and take a leisurely walk most days, so I guess I'm somewhere below active athlete but well above sedentary.

I eat a fair amount of sugar, something sweet every day and a 12 coca cola 364 days a year. I can't imagine swapping that out for sardines because at that point, what is the reason to go on living?

Your link regarding eggs seems to support what I see elsewhere. Not as bad as once thought, but still not recommended in large quantities. My current 21 eggs a week seems well over what is considered okay. I'd eat even more if someone said it was fine to do so.

That said, the two doctors who mentioned cholestorol to me implied treating it with medication was the way to go, not diet changes. (Though it was not discussed in-depth either time.)

Most patients prob don't adhere to the change so docs betting against you doing it. That is a lot of eggs though. My doc listened to me and I suceeded.

 

[heycal]

Most patients prob don't adhere to the change so docs betting against you doing it. That is a lot of eggs though. My doc listened to me and I suceeded.

Really? That's why they don't stress diet? But you're saying you insisted on modifying diet instead of meds and it worked in your case? (I'm not sure I do have the discipline for major diet changes, but don't want to take meds either. So right now my strategy is to pretend it's not an issue...)

You are only supposed to be eating 4 lbs of steak a day

Great, becuase that's all I plan to eat, and it seem easy enough to do. Until Systemanomaly waltzes in here and says "Oh, no. You can't eat steaks you buy at the A&P. You need to hunt and kill your own meat"...

 

[heycal]

X

https://www.allstarhealth.com/de_p/44351/Boundless_Nutrition_Oatmega_Grass_Fed_Whey_Protein_Bar.htm


Looks like they have my favorite flavor on sale right now.

These look okay. But if they can put a man on the moon, why can't they make a protein bar that matches the powder in terms of being low cal, low carbs, etc? Just straight up protein with out all the other stuff?

 

[Ramon]

These look okay. But if they can put a man on the moon, why can't they make a protein bar that matches the powder in terms of being low cal, low carbs, etc? Just straight up protein with out all the other stuff?

Because of they did, nobody would eat it!

 

[heycal]

Because of they did, nobody would eat it!

You think? I believe there are tons of people like me who would choose a worse tasting but otherwise excellent nearly-pure protein bar than some carb and filler-laden better tasting one. And that powder ain't that great anyway. I've tried it twice now, leaving me a bit quesy both times. Maybe I need to get used to it?

 

[Ramon]

You think? I believe there are tons of people like me who would choose a worse tasting but otherwise excellent nearly-pure protein bar than some carb and filler-laden better tasting one. And that powder ain't that great anyway. I've tried it twice now, leaving me a bit quesy both times. Maybe I need to get used to it?

Here's a whey protein powder that tastes great (to me at least) and doesn't have a ton of junk.

http://www.nutrabio.com/mm5/merchant.mvc?Store_Code=NOS&Screen=PROD&Product_Code=WPC2

If there's something out there that tastes better, it probably has junk!

 

[heycal]

Here's a whey protein powder that tastes great (to me at least) and doesn't have a ton of junk.

http://www.nutrabio.com/mm5/merchant.mvc?Store_Code=NOS&Screen=PROD&Product_Code=WPC2

If there's something out there that tastes better, it probably has junk!

I didn't mind the taste of the Teraswhey simply protein stuff I tried when I mixed it with whole milk. (Water was awful.) But I was a tad quesy afterwards both times. The bars I've tried did not bother me.

That aside, if I gotta mix it with fattening and caloric rich milk to make it bearable, doesn't that somewhat undermine the 'pure' and non-fattening benefit of using powders in the first place?

 

[SystemicAnomaly]

Not actually playing tennis these days, but do plan on making a comeback. I play softball twice a week, and take a leisurely walk most days, so I guess I'm somewhere below active athlete but well above sedentary.

I eat a fair amount of sugar, something sweet every day and a 12 coca cola 364 days a year. I can't imagine swapping that out for sardines because at that point, what is the reason to go on living?

Your link regarding eggs seems to support what I see elsewhere. Not as bad as once thought, but still not recommended in large quantities. My current 21 eggs a week seems well over what is considered okay. I'd eat even more if someone said it was fine to do so.

That said, the two doctors who mentioned cholestorol to me implied treating it with medication was the way to go, not diet changes. (Though it was not discussed in-depth either time.)

Eating Sardines. A fate worse than death?? Or is it the ‘giving up sugar part’ that would make life not worth living? Funny guy.

I found that giving up a lot of sweets was fairly easy to do. But giving up chocolate, especially dark chocolate, was another matter. Still have cravings for other sweets every once in a while, but can often find a suitable alternative.

Have you tried Zevia soft drinks? They use sugar alcohol with stevia rather than sugar or artificial sweeteners. Doesn’t cause cancer or mess with your blood sugar levels. And the sugar alcohols are good for your teeth to boot. You may or may not like their cola offering. I find their Cream soda flavor to be outstanding— even for those who don’t usually drink cream soda.

Another trick is to add a splash of OJ or a splash of your favorite cola drink to chilled water. The chilled water, itself, will often curb the craving for juice or a soft drink. Adding the splash of juice or Coca Cola may satisfy your craving even more. A lot less sugar/calories and a lot better for your teeth.

 

[onehandbh]

Eating Sardines. A fate worse than death?? Or is it the ‘giving up sugar part’ that would make life not worth living? Funny guy.

I love sardines!!! And also other oily fatty fish like Salmon.

Need to do a ancestry test. I may be part penguin.

 

[DrWang]

I could write a book on this. You need to get on a fitness program, but there are so many variables and other things you need to consider before you do that. If you just want to supplement your protein intake, that's fine, but it's not going to get you cut. Get a good ISO protein. There are a few good ones out there. Bars are not going to do it, period. They are okay for a snack and stuff like that. I myself am 55 years old and yes, you can maintain muscle, but as I said and others have said here, it's going to be harder to do than if you were in your 20's.

.and yes, this is me, taken in the end of 2017 on a hike I was doing. I have a program that works well for me and if you want to know more about it, let me know.

 

[heycal]

Eating Sardines. A fate worse than death?? Or is it the ‘giving up sugar part’ that would make life not worth living? Funny guy.

I found that giving up a lot of sweets was fairly easy to do. But giving up chocolate, especially dark chocolate, was another matter. Still have cravings for other sweets every once in a while, but can often find a suitable alternative.

Have you tried Zevia soft drinks? They use sugar alcohol with stevia rather than sugar or artificial sweeteners. Doesn’t cause cancer or mess with your blood sugar levels. And the sugar alcohols are good for your teeth to boot. You may or may not like their cola offering. I find their Cream soda flavor to be outstanding— even for those who don’t usually drink cream soda.

Another trick is to add a splash of OJ or a splash of your favorite cola drink to chilled water. The chilled water, itself, will often curb the craving for juice or a soft drink. Adding the splash of juice or Coca Cola may satisfy your craving even more. A lot less sugar/calories and a lot better for your teeth.

Eating Sardines sounds horrible, and so does giving up sugar. The only way I can see giving up a 12 ounce coke with my dinner and either M&M's or some sugar-added dark chocolate (the high percentage good stuff doesn't cut it for me) every night is if 1) There a significant health risk in continuing to eat that, B) I will feel 1000 times better, or C) My body compostion will improve dramatically, the complete disappearance of belly fat and whatnot. But unless and until then, I'm sticking with it to give me something to live for.

I could write a book on this. You need to get on a fitness program, but there are so many variables and other things you need to consider before you do that. If you just want to supplement your protein intake, that's fine, but it's not going to get you cut. Get a good ISO protein. There are a few good ones out there. Bars are not going to do it, period. They are okay for a snack and stuff like that. I myself am 55 years old and yes, you can maintain muscle, but as I said and others have said here, it's going to be harder to do than if you were in your 20's.

.and yes, this is me, taken in the end of 2017 on a hike I was doing. I have a program that works well for me and if you want to know more about it, let me know

So you think just adding 20 grams of protein a day through either bars, real food, powders, or a combination thereof, plus a bit more weight lifting, is not enough to help with muscle maintainence or increased mass/weight at age 55, even a modest improvement?

 

[Ramon]

So you think just adding 20 grams of protein a day through either bars, real food, powders, or a combination thereof, plus a bit more weight lifting, is not enough to help with muscle maintainence or increased mass/weight at age 55, even a modest improvement?

I'll be honest here. If it were me, 2 days/week for 20 minutes wouldn't cut it. Eating more protein would only add more calories and make me fatter. That's why I train 4-5 day/wk for intense 90 minute sessions. I know if I do that, I'll be happy with the results. On your workout schedule, I'll just get fat. But people are different. My genetics make it necessary for me to train hard to get any visible results at my age. If your genetics are better than mine (faster metabolism, more testosterone, more natural muscle, etc.) then maybe it'll work for you.

 

[Raul_SJ]

I myself am 55 years old and yes, you can maintain muscle, but as I said and others have said here, it's going to be harder to do than if you were in your 20's.

OP should check his testosterone levels. It was part of my routine blood test. If it is not deficient, there is a much better chance at maintaining muscle.

 

[DrWang]

Eating Sardines sounds horrible, and so does giving up sugar. The only way I can see giving up a 12 ounce coke with my dinner and either M&M's or some sugar-added dark chocolate (the high percentage good stuff doesn't cut it for me) every night is if 1) There a significant health risk in continuing to eat that, B) I will feel 1000 times better, or C) My body compostion will improve dramatically, the complete disappearance of belly fat and whatnot. But unless and until then, I'm sticking with it to give me something to live for.




So you think just adding 20 grams of protein a day through either bars, real food, powders, or a combination thereof, plus a bit more weight lifting, is not enough to help with muscle maintainence or increased mass/weight at age 55, even a modest improvement?

Greetings. I will say it's better than doing nothing, but I have to concur with what Ramon said. Genetics does play a important role, more than most people think. I am suggesting a moderate fitness program for several reasons. First of all, as you get older and start to age, your metabolism starts to slow down and your muscle mass will start to decrease. By the time you reach 80, you will lose close to 30% of your muscle mass (about 3-8% loss per decade after 30). People also tend to become less active as they get older which will also contribute to the above. Second, engaging in a fitness program will not only help you maintain your physique, but you will feel healthier and have more energy. Weight lifting is good because your body will continue to burn calories, even when you are in a resting state, more than doing just cardio only. Ideally, you probably want a combination of weight lifting and cardio. I don't suggest the type of lifting that power lifters do either. Lighter weight with more repetition will help you build and maintain muscle. I don't know what your diet is like, but that's also going to play an important role.

 

[DrWang]

OP should check his testosterone levels. It was part of my routine blood test. If it is not deficient, there is a much better chance at maintaining muscle.

Not a bad idea.