I am a female trying to lose fat/build muscle (5'5", 160lb). I crossfit 2-3 times a week, and walk every night. I have experimented with different macros across the board, but have seen no recent change in my body comp.
My next step is to consider upping my calories (I currently eat around 1200-1500). Upping carbs and fat is easy. Upping protein I'm struggling with. I get sick of eating meat. And I'm dropping eggs for a while to see if I have an allergy.
So I was looking into some whey protein powders. My concern is that it's always men promoting whey. I already bulk up VERY easily. I really don't want to add that much more muscle! I just want to get rid of the layer of fat on top, lean out.
Dairy/cream always makes me gain weight (exception is butter). Will whey have the same effect? I feel like I am fighting my body. It wants to be a female bodybuilder. :)
Do any of you ladies routinely use whey? Do you have the same rxn to dairy, but are ok with whey? Does it help you lean out, or cause you to put on mass? -Thanks
asked byRK (5802)
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on March 27, 2013
at 09:20 PM
I must respectfully disagree with PaleoRocks. Slow jogging (or any form of slow sustained cardio) is not the answer to fat loss. I want to provide you with a couple ideas that may be able to help. I'm using some myself right now to recomp/slight lean mass gain. Firstly check out HIIT or high intensity interval training. The research shows that it's the best form of cardio for fat loss. You're already doing crossfit which is pretty much a type of HIIT so I'd also suggest you look into intermittent fasting aka IF. leangains is a very good site even though i know you don't want to put on muscle. Check into eat stop eat which is another form of IF. There are some good sites for info on IF google it. I think IF combined with a paleo diet could be just you need to get you over the hump. And about your protein consumption I would increase it and at the same time decrease your carbs if you're having problems dropping fat. On workout days shoot for some carbs post workout fruit or maybe a sweet potato or two. On non-workout days the only carbs you should consume should be from fibrous veggies. But I'd emphasize to you IF, especially leangains. Leangains can also be used for fat burning not just muscle gain. Maybe shoot for a 20/4 (that means a 20 hour fast followed by a 4 hour feeding window) to optimize fat loss. Try and up your calories a bit and on lift days consume all 3 macros (probably take it easy on the carbs though) and on rest days mostly just consume protein and "good" fats. But to finally answer your initial question I'd say yes use the whey, Optimum Nutrition makes a high quality powder at a great price. I really hope this helps you out! Good luck and keep pushing towards your goals!
on March 27, 2013
at 07:44 PM
Yes I'd say you should give it a try. I've been using whey protein for years, as a way of keeping my protein intake up both before I started eating Primal and now. It's true that it is hard for girls to get 'bulky' but it does sound like you naturally have a mesomorph body type, which means you build muscle easily. I'd suggest maybe having a few sessions with a personal trainer who can help you come up with the best way for you to lose body fat primarily, without just building more muscle. Remember, if you're eating at a deficit it's pretty much impossible to gain muscle.
on March 27, 2013
at 07:32 PM
Girls don't generally produce enough natural testosterone to ever get "too muscular." Think about it. 1lb of muscle is more dense than 1lb of fat, so, if you really are "too muscular," you'll actually appear smaller in clothes, and your silhouette won't be as wide without them. In other words, you'll occupy less space, which most girls are happy with. So, it is actually that girls mistake "too muscular" or "bulky" with excess body fat. Meaning, that they aren't "Toned" enough. When people say toned, they really mean muscular with a low body fat. What you would probably like to do is drop some body fat and "tone up?" IF this is your goal, just lift weights, move, and eat at a slight caloric deficit IF YOU WISH TO WEIGH LESS. If you just want to recomposition (shift away from body fat and towards muscle) and remain at the same weight, then eat at maintenance calories, adjust your macros, and exercise properly.
In fact, if you're really worried about getting "too bulky," lean protein (like whey for instance) is the LEAST likely of all macronutrients to do it. It is the most likely to make you more compact and dense with muscle. So, by all means go ahead and incorporate some whey into your diet. It's not a miracle food, nor is it something that only bodybuilders should eat. It's just a lean source of protein, little different than any other aside from the fact that it requires little digestion because it is so readily absorbed by the human body (has a biological vale of over 100. Higher then egg, and of course higher than fish, poultry, and beef). If you think you are getting too bulky, it is more than likely a calorie/macronutrient thing that needs rebalancing, not an omitting whey protein thing.
Hope that helps.
(I know I'm not a girl so may not be qualified to answer, but I saw that this question has been up for a while now and no one has decided to answer. Sorry if butting in was inappropriate- just trying to offer my two cents.)
on March 27, 2013
at 08:36 PM
If you bulk up too easily you need to eat less protein, not more.
If you bulk up too easily you need to do less weights/resistance exercise, not more. Try cutting out 1 or 2 of the cross-fits and do more walking or slow jogging/cycling/whatever.
Do you get plenty of omega-3 (i.e. daily)? Do you vary your calorie intake through the week? How many carbs do you eat, and at what time of day? How many times a day do you eat and when?