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This is what I use. Truly is flavorless. You can order it through amazon or pick it up at a Vitamin Shoppe.
I use Ispoure Zero Carb Vanilla. One serving is two scoops, 50 grams of protein, and 240 calories. Better yet, I can get it in two days on Amazon Prime.
In a pinch when I'm really low on both calories and protein, a couple scoops with some hwc and a TBSP of peanut butter in the blender with a couple ice cubes is money! Trust me on this.
(hope the link works)
I get the Isopure Zero Carb from Amazon. Their "Subscribe and Save" is usually the lowest price I can find, and they have a lot of different flavors and sizes.
I have a very strong tasting grated Parmesan cheese, so if I want a less strong flavor, I cut it in half and then added:
Isopure zero carb is the protein powder that I use. Its sold at GNC and Amazon, not sure where else.
Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate, Flavor: Creamy Vanilla, 3 Pounds (Packaging May Vary) https://www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_cp_apa_l3DrBb0VTTXNS
Never tried it. I've always used the Isopure <strong>Zero Carb</strong> Protein Powder, which appears to be slightly cheaper and with fewer carbs. I've enjoyed the Dutch Chocolate, Cookies and Cream, and Banana Cream, and use the unflavored for breads and biscuits and pizza crusts and such.
Sure - I have "Tumaro's Wraps, Multi-Grain" that I found at Giant Eagle, and "L'oven Fresh Protein Bread" from Aldi. I've settled on this whey protein powder from Amazon that's not overly sweet after trying out so many. Yeah, vegetarian protein options are tricky - definitely recommend tofu, soy, tempeh, and seitan. I can imagine stores like Safeway with so many options, it gets overwhelming. But it's also good they'll have vegan options for protein and keto options for low carb. Keep trying and tasting things! I got diagnosed pretty early as well. I think tackling GD has made me more aware of my food habits so that's a silver lining. All the best!
I went with whatever was on sale at my local Walmart - but I’ve really enjoyed this brand as it has other micronutrients added so it’s closer to a “meal replacement shake” without all the sugar/carbs. It mixes well and doesn’t clump, and tastes great. I’ve been making my iced coffee and using this instead of creamer. 😁 Something quick I can whip up when I get a chance to set down LO for a second!
Isopure zero carb is the best! (A little expensive though) Isopure Zero Carb, Vitamin C and Zinc for Immune Support, 25g Protein, Keto Friendly Protein Powder, 100% Whey Protein Isolate, Flavor: Creamy Vanilla, 3 Pounds (Packaging May Vary) https://www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_cp_api_fabt1_.lJVFbANQ1MRG
I like Isopure
25g of protein and 100 calories per scoop. No carbs, no sugars. Though as others are saying it's probably better to make your own protein shake from scratch. I plan on doing exactly that once I finish the protein powder I have at home.
For your food maybe eat things that have a better split of protein and fat so you don't end up going over fat before you hit your protein. Some examples would be chicken thighs, cheese, eggs, and higher fat ground beef like 73 percent.
You could always use protein powder to only get your protein up. Isopure zero carb is the protein powder that I use. Its sold at GNC and Amazon, not sure where else.
When I need to only up my protein macro for the day I use isopure. One scoop (31g) is 105 cal. .2g fat and 25g protein. You can also add heavy whipping cream to it to increase it's fat macro if your low on that too for the day.
Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate, Flavor: Creamy Vanilla, 3 Pounds (Packaging May Vary) https://www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_cp_apa_UfvnBbE83SG7K
You'll definitely need to recalculate your macros to incorporate working out and losing more fat/gaining more muscle.
Calorie-wise, Fat contains 9 calories per gram, Protein contains 4 calories per gram, and Carbs contain 4 calories per gram. That's essentially why we can remain satiated eating far less carbs by comparison, and more fat than the Standard American Diet (acronym is SAD for a reason...).
But the good thing with incorporating exercise, specifically lifting weights with this diet, is that you can cut back on some of the fat and incorporate more protein, which not only fuels your muscles, but is less calories per gram, so less to burn. For example, your macros are the following:
For a grand total of only 1262 calories. You could easily afford to eat more protein while lifting since you'll probably burn at least another 100 calories during your workout. Since protein is just as calorie-dense as carbs, and more than half as calorie-dense as fat, you can afford to increase your protein intake by another 25g to compensate for the 100 calories you're burning during a workout (again, just an estimate).
Luckily, Isopure Zero Carb Protein Powder has exactly 25g of protein per scoop, zero carbs, and zero fat.
Also, as another tool, try the Fitbod app, which can be used for free for three workouts before you have to pay. That can give you a relatively decent idea of how many calories you're burning per workout, and it has a lot of specific lift exercises that can really narrow it down.
Hope this helps!
I use isopure zero carb. It's been good for me for the last 6 months. They have a ton of flavors, just make sure the one you pick is one of the zero carb ones. They have low carb isopure on the same page too.
Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate, Flavor: Creamy Vanilla, 3 Pounds (Packaging May Vary) https://www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_cp_apa_i_i6CdBbHYTZ3YH
I wouldn't increase your carbs, in fact I usually stay <10 and don't have a problem working out. Once you get into the swing of things, it gets easier. Protein intake should be fine, I always go a little higher than the mid-range recommendation they give just to be sure.
Loading up on meat is the easy way to get your protein! I usually use isopure for a shake every morning. They have several zero carb and low carb options that taste really good!
Try making a protein shake. I use Isopure Zero Carb.
From here you can mix it up however you want. Add peanut butter powder, sugar free syrups, cocoa powder or instant coffee.
This should give you another 250 Calories at least, more if you use two scoops of protein powder.
Isopure protein will help with this.
I am a fellow lactose intolerant guy who had this same problem and haven't had it since!
I can't deal with the EAS ones. I drink this for breakfast in the morning mixed in a blender bottle with some unsweetened chocolate almond or soy milk (whatever I have, basically), and it makes me really happy.
edit: My favorite is the colombian coffee one, it tastes awesome! the chocolate is really good and the vanilla one is OK. You can mix all sorts of good stuff like PB2 with the vanilla, and it tastes great.
As others have said, protein shakes. But I'll go ahead and link the stuff I use because it's awesome, and zero carb.
Also to note, fat intake isn't a goal, it's a limit. Coming in short on your fat intake is totally fine.
I use multivitamins, fish oil, and Isopure Whey Protein. The reason why I use that particular whey protein is because it's one of the few brands that doesn't make me gassy.
In addition, I sleep 7-8 hours every day and I stretch or do yoga on a daily basis. These things help me recover from the grind.
Isopure. No carbs. 100 cal. 25g protein. It's been on sale on amazon for $40 for 3lbs
Today for the first time I added a touch of mio to it, holy shit it was actually pretty good.
Edit - Amazon link
Here's the info: https://www.amazon.com/gp/product/B000E95HP0/
Yep, I use this one. 25g protein, 100 calories, tastes delicious.
Pick a flavor and have fun. If you want to get crazy, mix it with unsweetened coconut milk. Lord love a duck it's tasty that way.
I'm not going to go into the sex stuff because I know nothing about that lol
As for building muscle mass, I do know a thing or two.
1. Consistency. You should be dedicating three days a week to the gym. Back/biceps one day, chest/triceps the other, and legs/glutes the last (in whatever order). Find a good core (ab) exercise you can do at home. You don't need machines for that. Body weight is good.
--You may benefit from hiring a trainer for a month or two, just to get an idea of how to do different exercises, particularly with free weights. Proper form is important to avoid injury.
2. Proper weights/reps. You should be doing about 10 reps and 3 sets per exercise. Too few reps means you're probably lifting too much and you're risking injury . Too many reps and you're probably not lifting enough and that will slow growth.
3. Diet/protein. You need about 125-150 grams of protein per day to build mass. It's almost impossible to get that in an efficient way without protein powder. I use and strongly recommend Isopure. It's pretty much just protein (no added carbs or fat). Two scoops (50g) as a supplement on off days, four scoops (100g) on workout days. The rest of your diet should be lean meats and veggies. Keep the carbs to a minimum, but you don't have to go keto or anything. About 125g of carbs is fine. That's 500 calories, along with your 600 calories of protein. The rest can come from whatever. Mono- or polyunsaturated fats are good, especially in the middle of the day if you're predisposed to snacking temptations. It will keep you fuller longer. If you're trying to lose weight, keep to 1,600 calories/day. My trainer tells me to avoid milk; he says it's bad for digestion. I don't know if that's true, but he's the boss.
4. Fiber. When you start a high protein diet, it will slow you down really bad. Fiber gummies are good. Try 10-15 grams of supplemental fiber. When I started my bodybuilding diet, I went from going #2 once a day to only twice a week. Not healthy. At least five times a week is what you want to aim for. If you're not going that much, you raise your risk of colon cancer long-term.
5. Cardio. At least 30 minutes/day of brisk walking or jogging. High intensity interval training is ideal. If you're trying to lose weight, you should be doing a bit more. If you're starting with little fat stores and you aren't trying to lose weight and you decide to run more than that, you need to up your calorie intake so that you don't metabolize your muscle for the extra energy. That will impede muscle growth.
6. Tylenol and ibuprofen is acceptable for post-workout soreness, which you will experience in a nasty way your first couple weeks.
I like Isopure Zero Carb Creamy Vanilla.
Some recipes I use them in.
> Isopure zero carb
The one I have is Zero carbs for 2 scoops. Amazon link: https://www.amazon.com/Isopure-Protein-Powder-Vanilla-Packaging/dp/B000E95HP0?th=1
Could look at this https://www.amazon.com/Isopure-Protein-Powder-Isolate-Flavor/dp/B000E95HP0/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1495812916&sr=1-4&keywords=isopure&th=1
I use Isopure protein shakes after every workout. Zero carb.
I'm going by what I saw on some of the Amazon reviews.
Question though, why are protein shakes listed as 'in moderation'? I'm drinking 2 or 3 of these a day: https://www.amazon.com/Isopure-Protein-Powder-Creamy-Vanilla/dp/B000E95HP0 Should I be concerned?
I drink a protein shake every day, I found a zero carb one that I think is great. Isopure Zero Carb - Vanilla. 50g of protein and 0 carbs per serving!
I do this too! My current favorite is Isopure's Nature's Best Colombian Coffee mixed with some chocolate almond or soy milk. It's my favorite thing for breakfast.
If you want the protein you need without breaking the bank I recommend isopure. I lost 40 lb
You can also use MyFitnessPal to count carbs by tracking barcodes and manually entering food.
Use this for your calculator.
When I did my diet, I didn’t use the “net carb” bs cheat. It all turns to sugar.
Isopure Zero Carb Protein Powder, 100% Whey Protein Isolate, Keto Friendly, Flavor: Creamy Vanilla, 3 lb https://www.amazon.com/dp/B000E95HP0/ref=cm_sw_r_cp_api_i_lBI5CbB7A3R9Z
Nature's Best Isopure - Vanilla
I buy this because I'm lactose intolerant. I mix 2 scoops with 2 cups of milk (and sometimes peanut butter) each day after my workout. Taste is just fine.