Lose Belly Fat With Protein Shakes | 15% Body Fat
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- čas přidán 5. 08. 2024
- Losing belly fat is the most common request I get as a coach. Let me explain the role that protein shakes have in fat loss. Should you be having a protein shake before or after you workout? How long before you workout should you have a protein shake?
Fat loss is a campaign to change your body composition through diet, exercise and your lifestyle change to keep it off.
Protein plays a crucial role in fat loss, and the science of fat loss is closely tied to protein intake. Protein shakes can help!
www.prophysique.com/calculator
My Full Day of Eating czcams.com/video/SE7duJ6zydc/video.htmlsi=j1kdwq_FH4xumjDN
Your link in the description for the calculator is not linked.
My biggest fat loss was taking alcohol out of the diet. Once the booze stopped the fat started to melt right off. Made getting back into shape waaaay easier.
The bottle will always kill your gains, gents! Do not forget that.
Oddly enough, I always loose weight when I drink my favorite. (20% tiitos and 80% grapefruit juice) I loose weight. Don't get it
Beer or liquor? Or doesn’t matter
As a man that loves a nice bourbon or 3 on occasion. It is damn crazy how calorie dense hard liquor is. Never realized it until I measured it and looked it up. I was slugging back 500 calories of bourbon 2 to 3 days a week without even knowing it.
I needed to see this comment. I'm almost 41 years old. For the past 8 years or so I would drink every night, I've only been working out for just over 2 years and I'm so happy with my progress, but lately I've noticed it has slowed and my belly fat is just isn't reducing anymore (I can just barely see my abs, even though I couldn't see them at all before i started working out). I decided a couple weeks ago to only drink on the weekends, and after not drinking for 5 days straight, I actually feel bad when I drink now because I feel like I'm letting myself down. Another problem is my drink of choice is wine, which has so many empty calories. I think I'm going to just stop entirely.
@@sithewok4616 well both of them can make you gain weight and cutting both of them out will definitely help losing weight
The shake allows me to get more protein without all the fat that is in the meat, or used to cook the meat. When the macros are dialed in real tight, protein mixes are a life saver.
i feel the same way!
It feels like most either think protein shakes are something that's bad and not real food so you shouldn't have it or it's magic and if you don't consume it within 23 seconds of your last set your workout is wasted... To me bottom line: If you like them and it helps you get your protein up great, have as much as you want. If you prefer to eat your food instead, great. Like you said, just make sure you're getting your protein in!
you already know you and I think alike....go subscribe to this man immediatelY!
@@PaulRevelia ❤️❤️
Tough on the kidneys..
@@DK-pr9nywhy? Our bodies were designed to process animal protein. How could eating what we were designed to eat be bad for our kidneys?
@@DK-pr9nyplease explain your response here. I disagree with you but I really want to know how you came to this. If it’s sound I’ll definitely consider changing my opinion. Looking for your reply.
Hey Paul! Your video quality and editing has improved massively! Great work
Glad you think so!
Best explanation of the research on the anabolic window that I’ve heard. Thanks!
Wow, thanks!
Waw thank you Sir your calculator is pure genius !
I drink 50g of a whey protein shake with 300ml of milk as my first meal and as my last meal of the day. That gets me to about 725kcal from ca. 23g of fat, 30g CH and 100g protein. One meal I just eat whatever healthy food my wife cooks and calculate the macros and add another meal of Müsli, bread or whatever I like or think my body needs.
The milk instead of water in the shake not only adds fats and CHs to the meals but also adds some slower digesting casein and the fat also makes the whole shake slower digesting. So I don't have to worry about spacing my protein intake at specific times.
This approach works especially well for me in cutting, recomping and also maintaining weight. When bulking, I eat at maintenence like the method above and add another shake after my workouts.
Thank you for all this content....some of the most valuable information on the entire internet!
Glad you think so!
Excellent and focused information that clears things up. Thank you very much!
Glad it was helpful!
Great video, Paul, I’m gonna make sure I always get my protein in even if it’s through shakes some days are harder than others
Absolutely
You are a fantastic leader in the physical health industry and leadership in general.
I appreciate the kind words!
Protein shakes are actual magic when it comes to weight loss, no one can drink a few of these everyday with a strict diet and still be hungry. Like it's only 100 calories for 25g of protein, you can totally abuse that without running into any problems.
Protein is the magic
When you account for TEF it's only about 75 calories for 25g of protein, so you can abuse 25% more magic without running into problems.
I make mine with a fiber powder in it for a thick, creamy, delicious shake that satisfies for hours. It's like a dessert with the calorie density of broccoli and the protein of chicken breast.
I also use a creamy vanilla protein powder as a coffee creamer for the triple whammy of satiety, appetite suppression, and energy. Yep, magic indeed!
@@kelgbrown007I don’t understand the last sentence.
“That’s a good amount of chicken in one sitting, which would be a waste to consume in one sitting.”
@@westmcgee9320 your body can only process so much protein in one sitting.
@@Logan4661Can I ask what fiber powder you use? That’s a great idea to combine the two!
I have leaned on protein shakes to satiate my hunger, instead of snacks. Made a huge difference for me during PP last contest.
that's so smart!
Thanks Paul! My shakes run 170 calories with a good amount of protein. I have learned that 30 min after consumption, the satiation kicks in, and I’m good to go. Thanks for all the videos, I’ve found them so motivating.
Love your videos and content Paul! Working on getting to 15% right now, on day 47 of my streak and down quite a bit. Loving my progress so far!
You got this!
Wow I'm impressed with you sir.its never too late to get into shape.thank you so much Paul for giving me encouragement. 💪🏻ILL BE BACK!
You can do it!
Most of my protein intake comes from shakes and I’m in the best shape I’ve ever been. I can’t be arsed eating 6 meals a day.
How many shakes for dayv
I'm not sure it's always belly fat that is the issue with many guys in their 40s+ It's sometimes loose belly skin! As you age it's not easy to fully comprehend that you are aging and are now in the cross-over zone!! (that you are not yet used to the aging process of no longer having the luxury of youth on your side). This is where the elasticity you once had around your mid-section becomes far less happy about springing back into shape ...making it much harder to achieve the tight abs you once had in your youth.
Awesome! Thanks again, Paul!
My pleasure!
Very informative. Would love to have all this in a podcast form aswell. Thanks for the content.
I do it’s called The Pro Physique Code
As always intelligent advice presented with energy and clarity.
I appreciate that!
I take my protein shake in the morning and after my workout. That helps me not to feel hungry during the day and in the evening. In between I will have 2 meals plus a snack (usually nuts and an apple). Thank for your video, they really help!
Thanks for sharing!!
@@PaulRevelia Thanks for the advice 😄
Nuts and apples are omega 6 and fructose. Both stop you losing body fat.
Best video that covers it all!
I appreciate that!
Good one!!!!
These vids are gold. A+⚡️
Thank you for the feed back!
Exactly and I find if I go super low carb (less than 30-40g), counting calories for the day I can't get in more than 1200 calories. Really can't get to 100g protein without shakes.
I usually have two a day. It helps with cravings
There are other forms of protein to use intra workout that’s immediately available through the small intestine that help hold muscle.
Ok,,I'll try
Love to learn more about the transformation challenge.
yes lots of details coming for it!
You're the best Paul!!!😍👌❤️💯
Thank you!
I think that early on in people’s fitness journey there is a lot of misunderstanding of what a protein shake is and we see as something that’s necessary when in fact it’s just a supplement. That being said it’s still very useful if you’re not eating enough protein. I fast every morning and work long hours, I just don’t have the time to eat that much meat and eggs
I've learned that for myself (working overnights) even if it costs me more per month I keep my fridge full of on the go protein shakes. I will drink 2-3 per day, just because I know it will keep me from snacking through the night or I can drink one before crashing after work before sleeping.
Yeah me too maybe not ideal but better than junk
Always keeping it real 🙂
I think shakes are great for convenience and can get some great tasting ones now, but for me personally I have to have a isolated whey to be easier on digestion but total numbers are what matters the most
it's awesome to know what works for you!
Fyi, thanks for offering a free calc but i believe your final BMR and TDEE numbers are labeled incorrectly and shluld be the other way around. Maybe im wrong but worth double checking. Thanks
What are your thoughts on organic plant based protien? I switched late last year however I am not sure if it's doing what it should do. Do you have any recommendations of a protien powder for a 37 year old woman (myself). I run 6 miles a day BTW and lately been feeling exhausted, run down, & have extreme inflamation. (Been running for 7 years btw as Info) thanks for your time!
Assume the same would apply for ready to drink protein shakes. Some of them can be quite pricey though!
i am 5'11" 198 lbs. 42" waist.
I am active and weight train, but my muscle according to the analyzer at the Y keeps going down. Bodyfat stays about the same. I count calories and log everything i eat. typically around 2200 calories and 110-140 grams of protein. Is the protein the reason why? Its extremely difficult to get the protein up in the 170-180 gram range yet keep the calories that low.
Here is a question that i have looked into several times and have found no solid answers to... How much protien can the body absorb in one meal? Lets say i eat steak and eggs for breakfast and i consume 100g of protien does my body absorb all of that as it digests or does a percentage of that protien get lost in the digestion process? Maybe this question has been answered already but im trying hard to live on a budget and eat properly and wasting protien because i ate too much at once doesnt sound like a good idea to me. Thanks to anyone who has insight on this.
When in DOUBT PROTIEN it out!!!! Great Video💪
No doubt!
How much protein can a man digest at one meal? I always get confused with this trying to calculate my daily protein intake. If I need 200 grams of protein how many meals or protein shakes do I need to have to build muscle and lose fat. I am 210 pounds and 6.2 ?
With CKD i can't have a lot of protein. My protein intake has to be low, so what do i do?
What about blood insulin levels with the protein shakes. They dont contain sugar but many chemicals and flavors. Its not same as chicken or fish protein.
I used to drink my protein shakes prior to my workouts. Now, I drink my protein while I workout. I’m 42 and workout less than I did when I was in my 20’s, but I have more muscle mass and a better physique now than I did then. Not sure if it’s the protein timing or the fact that I’m more educated these days about rest days and knowledge of various techniques for my workouts, but I’m digging it. What are you’re thoughts on having your protein during the workout?
Timing doesn't matter that protein needs to go through your digestive system and then your blood stream. That can take a while, you won't feel the effect in minutes. Just hit your daily protein target whatever way is comfortable for you.
I think it’s a fine idea depending on when your last protein meal was
I always find my body responds better to a very high protein intake. I weigh 147 but find 170g of protein is like a sweet spot.
Thanks for sharing!
Ive heard it said that using whey powders worsens or amplifies insulin resistance. Is that true?
Why does it take 150-200 grams of protein per day to add a couple grams of muscle per day?
Great video
Glad you enjoyed it
For protein tracking: in the nutrition IX app do you pay attention to the percentage values or just the amount of grams? I concentrate on hitting my protein goals in grams but when I view the daily summary breakdown (source of calories) it’s always way off.
Does it matter if my “calories from protein” never actually reach 40% as long as I’m hitting my goal in grams?
Nope % isnt as significant as it is. as long as you hit your protein goal in terms of protein (grams) per pound or kilo of body weight.
Generally the recommended range to minimise muscle loss (cut) or gain muscle (bulk) is 1.7-2g of protein per kilo of body weight .
Hope that helps
@@ozpanthers3085 thanks, I was a bit confused about those percentages and it seemed like it was impossible to make it work. Just been focusing on getting 140 grams of protein (which isn’t as easy as I thought) to maintain. I’ve been eating all the recommended high protein foods but it can still be tricky to hit that goal. I often wonder how ppl with higher requirements manage hitting their target protein grams.
I’ve worked so hard to gain this muscle and scared to lose it…especially being in perimenopause!
The value in Protein shakes is you can get around 50 grams in a 240 calorie shake
Low calories, high brotein
If you want 50 gram of protein in red meat, you are easting twice as many calories
Paul how long does a protein shake take to digest? If I have one for my first meal of the day how long should I wait before I hit the gym?
whey digests very fast, within 30 minutes.
@@PaulRevelia Thanks I appreciate the info
Paul, what if it’s a dairy based shake instead of whey?
Paul, I see you use a body scanner in an intro or something on your videos. I have free access to one at work as well. Is taking the muscle mass reading from one of those a good way to decide if someone should bulk or cut? Mine said 88 lbs of muscle at 6'1" 205 lbs. I decided to cut with confidence I had decent muscle to show. Now down to 189 and think I made the right choice. 171 is 10% body fat for me, not sure if I need to go that far but at least 180 I think. I am now measuring how much fat I need to lose by grabbing it. It's low enough to do that.
Yes it is
@@PaulRevelia Awesome, thanks. I wonder if you'd consider making a whole video on using this method? I see so many posts on reddit etc with people saying look at my physique and tell me to bulk or cut. I'd love to know what various muscle mass's are good for different heights
I’ve eaten cereal and toast for breakfast for 40 years. I’m trying to cancel that in replacement for a protein shake that will encourage weight loss (but keep me feeling full). Can someone recommend a good brand?
Im so annoyed with the causal workout dude sitting next to me saying dude real foods bro. Here is the experiment i have started and will do it for 8 weeks: 200 grams of protein from all shakes, maybe 100-200 cals from small carb load post lift, and whatever healthy fats add up to. 500 test, heavy lifts for 3-4x more Yates/Mentzer protocol and 10,000 steps/+ NEAT throughout the day. 9 hours of sleep, no drugs and no alcohol. Any objections?
I wish these videos would also put in a caveat about potential protein over-consumption. I was using protein supplements that, together with my protein-rich diet, got me slightly above 2g per kg of bodyweight (yeah, I don't do lbs, sorry). That is considered the maximum of what's advisable, if one trusts studies. Also, one crucial issue is that the body can only synthesize so much per meal - and I overdid it there (too), with protein shake after the workout PLUS lunch shortly after. The problem is that the excess protein doesn't just disappear - it gets dumped into the bloodstream, and the kidneys have to get rid of it. As a result, the filtration rate (GFR) was well below what it should have been. I then cut protein to about 1.6g per bodyweight for 2 months AND made sure I wasn't having too much in one sitting, as a result of which the GFR value is now back up where it belongs. So, public service announcement: there IS such a thing as too much protein.
Hi Paul! I have both protein powder and ready made shakes (Core Power Protein Shakes). Any thoughts on if either is better?
I would consider them at the same
I was having great progress since August, but I’m starting to slip up. I’ve got to get focused again
yes momentum is real!
A true bodybuilder balances protein with calories. Protein shakes are just chicken breasts without the cholesterol. Allowing you to ingest your target protein grams that day while staying under your caloric limit.
Eating 200g of protein from just chicken breast will push you over your caloric limit. Protein shakes allows you to have a food source to fit protein goal with caloric restriction
Im at my goal of 10%
In fact a little lower
Tbh i feel great but looking forward to the bulk next month because im sick of people thinking im ill
Weather is getting colder. I can't walk around in a tee shirt and with my heavier clothes people think im losing too much
Congrats!
@@PaulRevelia Thanks!
At 20% fat I've lost a lot of mass and my wife thinks I look like a child. I can't imagine me at 10% fat. I would probably look like Olive Oil 😂
Shakes digest so fast.
I have trouble hitting my protein but not going over my calories for my diet was 230 pounds cutting down so I switched to 1 meal a day with 126 grams of protein shakes timed ever 3 hours but on weekend breakfast and dinner 2 shakes in between is this OK seems to be working and holding muscle staying in 2500 calories doing this to before was at 3700 ?
I'm 217 lbs now by way but only used this trick for a week so far did other part by increasing exercise! To get to here this is what I'm trying to get down more but not lose muscle .is this good plan ????
Great plan!
Do you use casein or leucine powders?
No
Paul, a recent blood test revealed I have high creatinine levels and my doctor says my kidneys are stressed and I should limit my protein intake. I want to keep protein high to build muscle and lose fat. Is it common for those on high protein diets to also have high creatinine levels?
did you take the blood test after training? muscle breakdown can look like high BUN and creatinine. I would have the blood work redone but don't train for 72 hours before.
Blood work should be taken when fasted. I fast at least 10 hours prior
No you dont need to have your protein before workout. What matters is the daily protein intake and how you space between the meals.
i explained that and more in this video perhaps you didn't catch it.
I put chocolate whey protein in my coffee every morning. I'm not nearly as hungry throughout the work day since starting this.
That's a great idea!
Nothing against protein shakes, I keep a couple in the pantry for days our family is just time strapped. Having said that my family prefers grass fed/finished fatty red meat & organs, and other animal based protein sources.
I relegate protein shakes to kind of a second tier, for when we just can't fit in "real food".....so to speak.
What's your app called
According to Dr Donald Layman and Dr Gabrielle Lyon the body breaks down apx 300 grams of ''protein'' on a cellular level, so yes get your protein in.
Btw, cottage cheese requires no prep, no cooking and in a 300 gram pot you get apx 33 grams of protein.
If you place in the freezer for apx 2 hours it makes for a very cool way of eating it with whatever you want to add to it.
Healthy frozen type dessert over ice cream
Over 2 hours and it becomes too rock solid
Thank you for uploading and sharing.
@@DavesRabbitHole Ever since I started to semi freeze CC in the pot I haven't eaten ice cream or any other frozen dessert since.
The versatility of it as a base to add other ingredients to it ( like you have mentioned ) is potentially endless.
Make sure it doesn’t have carrageenan, or other emulsifiers. So hard to find any of those in cana duh
Arent protein shakes processed food n their bioavailability is very low compared to food?
no protein is food, derived from milk or plant, 100% bioavailable. In fact whey protein has the highest availability of any protein and a fantastic macro profile.
I heard whole eggs have 50% protein availability. The highest. Next comes animal protein(meat), followed by whey n lastly, plant based.
Even i am not able to loose side ches, kower belly and love handles. Where as i jave lost most fat all over body
it's a struggle for many!
As a diabetic, need to find protein shake with no sugar. Stevia sweetened
Try znaturalfoods. Look up on there
I’m a vegetarian and can’t take protein shake as it constipates me
Please explain how you get 150 grams of protein in a calorie deficit! Eat 5 protein shakes a day?
1 shake, 3 meals
his advice pretty realistic. i have about 3 meal and have 1-2 shakes per day.
Chicken salad is your friend.
I was drinking protein powder shakes everyday for months and saw no increase in my protein levels. I switched to using raw eggs in my protein shakes instead and my protein levels have increased significantly. This is my own antecdotal experience so take it with a grain of salt. However, eggs are a whole lot cheaper than protein powder.
thanks for sharing!
How do you experience no increase in your protein using shakes, when that is literally just protein? That doesn't even make sense
@@kellrockets101 Like I said, anecdotal experience. But if I had to guess, it probably has something to do with consuming the protein shakes in the moring with an empty stomach. Perhaps the raw egg is passed through my system slower and therefor, I absorb more of it. Or maybe egg protein is of a better quality than the protein powder I was using..
What do you mean by increased protein levels? How are you measuring that?
Do you mean increased fat loss/strength/performance?
Could some of this be a high stakes rope-a-dope strategy?
Not sure what that means
Paul do you recommend cardio every day I’m a 47 male strength train 3 days a week
5 days 30 min
Never train with weights on an empty stomach fasted in the AM unless you prefer to fuel your workouts with breaking down muscle
Cardio is OK👍🏻
This might be like your 2nd vid recently where it appears to cut you off 10 sec too early and abruptly lol
this one wasn't as bad but yeah my editor is getting a talking to!
i'm WAY STRONGER when i workout FASTED..
“If I had to have my whey about it”
I see what you did there…
you get me!
its really confusing !! in order to lose fat you have to continue dropping your calories , and now you say keep your Protein @ your target weight , but the calories has to come from somewhere to drop weight otherwise your diet will be protein only diet ..everyone tells you something else..
Protein shakes are a supplement...to supplement real food. Use both.
The elephant in the room , is Maltodextrin.
“Ive been training my biceps for 30 years now and ive grown about…. 3 centimeters” 😂
Truth hurts lol
@@PaulRevelia hey so im trying to bump up my fat loss ive been walking 10,000 steps everyday but ive recently added cardio by walking on the tread mill after the gym. I workout about 4-5 days a week.
Is the treadmill with an incline even considered light cardio? I keep my bpm around 130-150
The reason i ask is because i feel like me walking outside and walking on the tread mill is the same thing so i dont know if im actually adding cardio to my routine or if im just walking more lol
40 years for me. Same result 😂
This man has been lifting for 30 years he said. Same result for him too. Lol!
😊😊😊
Thank you!
Don’t workout in a fasted state if you want muscle gains
I like to put protein in my protein
chicken with a side of steak!
Is there a protein powder you recommend
Core Pro (PAULR20] saves 20%
I mean looking ripped is great. But it tends to make one look small and weak.
Think I'd rather look big in a T-Shirt and have a healthy layer of fat on me than 13" arms....
That’s why you got a lift weights man even when I’m ripped I’m 200 pounds
Your calculator says I need to eat 5400 calories 😂😂😂😂😂 I’m 23 weighing 230pounds and want to get down to 200pounds
B S? I hope you’re right
On a diet I would rather eat my calories than to drink it …some skyr with sweeteners makes you full for at least three hours …
Same
5:33
Too much sugar in protein shakes..
my vegan protein has 4 carbs, so it's all about the one you use.
@@PaulReveliawhich vegan protein do you use? Thanks
100grams by lunch everyday :)
Before and after photos tell it all -- baloney!
Paul what's your take on eating raw eggs? I've been eating 5 to 6 per day for 15 years now solely just bc its quick vs cooking and easier to consume.
i prefer cooked, no benefit to raw.
Raw egg whites…no bueno😟
Back when protein powder was cheap the strongest argument for me was you save money vs 100% of your intake from whole food sources.
protein is still pretty expensive in the form of steak, chicken etc.