Hi all,
I was hoping somebody out there could recommend a great meal replacement shake, that really helps with hunger control.
I am 45 years old so my metabolism has slowed down quite a lot. I excercise at least 5 times week for at least an hour a day lifting weights.
I seem to be getting stronger and bigger but my body fat has remained the same.
Any help would be greatly appreciated.
Thanks
Go to Bulk Nutrients.com and buy Maltodextrin (carbohydrate), some kind of protein such as WPI, Vital Pre-mix and pick up a digital scale suitable for weighing supplements.
Go to Chemist Warehouse and buy 730 gram Benefibre, go to Colesworths and buy Extra Virgin Olive oil and oats. Blend the oats at home to a fine powder.
I usually blend 7grams Vital Premix, 100gram powdered oats, 120 grams protein, 200 grams Maltodextrin, 30 grams olive oil and 22 grams fibre and add water then blend - and then dilute that further unless I'm using it before and after a workout. But all amounts can be played with.
That's a mean replacement shake I use but if all you want is appetite suppression eat fat and protein. For example you can just buy WPI and make a glass with water.
A much nicer way to do it is buy those little tins of tuna from the supermarket. They're tiny but I never feel like eating more than one of those, presumably due to fat and protein.
hang on… isn't that a recipe for soylent?
uuuummmm, soylent green
Why do you recommend WPI over WPC?
Do you think the extra protein per gram is worth the extra money?
Not OP but I use WPI over WPC because my body can't handle much lactose and WPI is essentially lactose free. For those around me, it's definitely worth the added cost…
"I usually blend 7grams Vital Premix, 100gram powdered oats, 120 grams protein, 200 grams Maltodextrin, 30 grams olive oil and 22 grams fibre"
I am guessing here, but wouldn't that be about 1500 calories? In a post-workout shake…
Do not listen to this advice, just awful.
"Do not listen to this advice, just awful."
Depends what your individual requirements are. I also do something similar.
50g wpi 150g blended oats and 500ml milk
Breast milk
breast is best
At your age you need all the nutrients you can get, you should not be taking any meal replacements, you propably arent getting your ideal daily requirements for nutrients as it is. Go and get a blood test, see what you need or are missing, then goto a nutritionist , and talk to someone who knows what they are talking about.
Dont take the advice of people on these forums, as you age things change drastically. Plus you eating meal replacements may slow down your metabolic rate even more, really go and get professional advice.
Thank you for that advice. I should note I am 45 years old so maybe i shouldn't have said quite old. No offence intended.
At any age you need all the nutrients you can get
FTFY
doesn't matter if you are a child in the middle of puberty or a middle aged 30~45 old or 85 year old senior, you are what you eat, and you should eat as many types of things as possible and not resort to a singular type of food.
meal replacement products are just that — they replace one meal, but you are not meant to live on them. USDA considers them as dietary supplements as opposed to say, a complete meal.
They are made purely for convenience sake… for the fast paced individual who is too busy with work to bother grocery shopping and cooking a nutritious meal. That is the type of consumer meal replacement products are made for.
If you are gaining weight, then you need to eat less (portion sizes), exercise more and stay away from junk food, maybe even consider low carb.
If you are having trouble gaining weight, then you need to visit a nutritionist and have them look at your body type, factor in variables such as your age, gender, physical activity levels and they will draft you a game plan.
I seem to be getting stronger and bigger but my body fat has remained the same.
Perhaps you are doing too much of resistance training and not enough of cardio. Perhaps instead of lifting weights 5x a week, why not try weights 3x and cardio 2x? Combined with say, a ketogenic diet?
Cardio is good for heart health too, which you should try to factor in on top of resistance training. Perhaps consult a PT.
Turning 45 this year. My method is Bulletproof Coffee for breakfast, skip lunch during Mon-Fri & mostly healthy home cooked food.
This helped me drop from 65kg to 64kg, first time in about 10 years that was at that weight.
I take lots of Magnesium and other Vitamins.
People think I'm in my 30's so somethings working well
I wouldnt say losing a kilo is a great achievement
It is when it starts to reveal your Ab's. When already at Healthy weight an extra Kilo is even more progress
The first 1-3 kilos you drop at the beginning of a calorie deficit diet is usually water weight, which holds your glycogen stores. Actual fat is much harder to flush and fat isn't used up until your body has finished using its stock pile of glycogen.
I didn't say I started it recently. Been doing it since May.
If you let yourself get too hungry, you won't last long before you eat too much and the wrong things. I suggest 3 healthy meals of appropriate size, and if you feel hungry between, tin of tuna. Have as many tins as you like, but no other snacks. Soon enough you'll be sick of tuna, and will get used to eating less as you just don't want more tuna! If you are not losing after a month, then reduce 3 meal portion size.
Sounds like you need some more aerobic exercise. Running, cycling, swimming. Lifting weights makes you stronger, moving faster makes you fitter.
I seem to be getting stronger and bigger but my body fat has remained the same.
Because you're strength training.
You need aerobic exercise. Swimming, running, cycling, rowing etc.
Check out this link which shows calories burned per hour of exercise
Slow running is basically burning double of a weights session of the same duration (and if you're seriously loading during your weights sessions I doubt you'd be able to last as long as you could running). Faster running will burn almost 4 times as much.
I have to force myself to eat just to maintain weight when I'm training for a marathon. Running burns calories like crazy.
I can tell you what does not work. Optislim - I had bowel issues and could not eat, trying to survive on that stuff made me cry, I was so hungry and it tasted awful.
just lifting weights isn't going trim you down. get in the pool. that's what I did. trimmed me right down and toned me right up.
hunger control. eat smaller portions more often during the day. reduce your stomachs expectations.