You don't need a complete protein source to maintain LBM. The branched-chain aminos (specifically Leucine) are critical for protein synthesis. Much better cost/benefit and minimal calories. I would suggest a good BCAA source such as Scivation Xtend (great tasting) or Ajinomoto's "instantized" BCAA. Ajinomoto is an amazing product but the taste is poor. 35g a day (Leucine at 35g).
It's very difficult when in a deficit. I did it for a month at 1500 calories (BMR 2800) and lost 11lbs.
you might want to read this: "As bodybuilders, there are words we love and words we hate. Valued words include testosterone, muscle mass, androgens, protein and Tylene Buck. Bad words and phrases? Impotence, testicular withering, dialysis, and "she's got a boyfriend.". In a class by itself is the dreaded E-word. Estrogen is one of the most feared words in bodybuilding, and sadly, one of the most misunderstood. "The vast majority of bodybuilders don't understand the nature and role of estrogen or phytoestrogens," observes Tom Prince, 1997 USA champion. "They haven't investigated the nature of the phytoestrogens or attempted to determine how and why estrogen is produced...in men, as well as in women." Without a good overview, the average bodybuilder avoids anything that has, could have, or may contribute to the production of estrogen. "That's a shame," says Dr. Eugene Shippen, M.D., a Reading, Pennsylvania internist and author (with William Fryer) of The Testosterone Syndrome: The Critical Factor for Energy, Health, & Sexuality ---Reversing the Male Menopause (publisher: M. Evans and Company, Inc., New York, NY. ISBN #0-87131-829-6). "Both testosterone and estrogen play vital roles in the healthy male's life overall." And in their sex lives and ability to build muscle mass. Shippen is an unabashed proponent of testosterone supplementation to cure a wide variety of ills, from lethargy to the slowly creeping (and rather creepy concept of) male menopause, which he re-terms metabolic andropause. The symptoms of metabolic andropause, as related in Dr. Shippen's book, bear an almost uncanny resemblance to overtraining and the overuse of anabolic steroids: .... If you're overtraining or taking anabolic steroids, these indicators of metabolic andropause, testosterone deficiency, or an estrogen/testosterone imbalance may seem more than fleetingly familiar: Nervousness, insomnia, depression, antisocial tendencies, inability to concentrate, hot flashes, chilliness, increased pulse rate, headache, weakness, fatigue, muscle pains, decreased urinary flow force coupled with more frequent urinations, decrease in sexual interest and decreased erections. What's most remarkable about this batch of symptoms is that while they are thoroughly contemporary and familiar to many advanced bodybuilders, Shippen notes that they were described by researchers over 50 years ago! Although Reader's Digest detailed testosterone therapies in the 1930s and Dutch scientists synthesized testosterone in 1935, testosterone therapy has been slow to gain widespread medical community acceptance. Bodybuilders, however, generally know the value of this hormone. Optimal muscular development cannot occur without it. And we take androgens, testosterone precursors, boosters, elevators, and prohormones __ anything to increase testosterone. According to Shippen's book, that's relatively good news, but we can miss some essential modulating factors, which sometimes result in andropausal symptoms recurring. These recurrences center on 3 primary reasons: the testosterone delivery systems; elevated estrogen levels; and non-optimal estrogen/testosterone ratios. Pellet and patch delivery systems seem to provide slower testosterone elevation than injections, although the end result of useable free testosterone within the blood ---often just 2 to 3% of total serum testosterone --- is comparable. Slower delivery and buildup often avoids corresponding spikes in estrogen levels. "Some estrogen is good," notes Dr. Shippen, "and is essential for many male functions, including sexual activity. What would concern us is too much estrogen overall, and for most men that will be anything above 30 ng/dl, and the ratio of testosterone to estrogen within the blood." Anything outside a 12- or 20-to-one proportion, and estrogen's negative effects can surface, including increased coronary risk (precisely the opposite effect of increased estrogen in women). How You May Modulate Estrogen Levels Since estrogen is essential to men as well as to women, what can we do to optimize the relationship between testosterone and estrogen; and to minimize -- but not eliminate -- aromatization? Dr. Shippen points to a few contributing factors which we can control, and opens the door to soy protein and phytoestrogens:" more: http://www.fitnessgeared.com/forum/showthread.php?p=920238
keep in mind AGE MATTERS. if you're over 40 its not that easy. if your in your early 20s its not that hard
Major progress. I started taking a daily vitamin, along with creatine. I am astonished at the effect that creatine has on me. I got on the treadmill and I was able to go longer without tiring at higher speeds. God I wished I had known about this in high school, I wonder what I could have achieved athletically (I never even took vitamins!). I am beginning to feel my chest expand outwards and a tightening feeling (it is a strange sensation to "harden" it has been so long I have probably forgotten). I am quite used to my arms and shoulder area and legs feeling this way, but not my chest. I have never felt this way in my abdomen or mid to lower back and the sides of my torso. I can't wait to feel it there! I have continued the 10 minutes warm up routine on the treadmill where I burn about 100 calos, then 30 minutes of lifting, then back to the treadmill where I do intense workout and burn about 230 calos. This particular strategy seems to work very well for me because it seems highly efficient. My current weight is about 173 lbs, but that is probably 165 and muscle. I am definitely getting lean and stronger. Target it s 160, at which point my goals will be to see how fast I can run, how much I can bench, and how long I can go. Maybe that seventeen year old is in trouble after all I started to read this magazine called MuscleBody (it was given to me when I went into GNC to get the creatine), and it is very very interesting. I am learning quite a bit, but the one thing that bothers me is, they have all these things (powders, shakes, fruits, vitamins, protein bars etc etc) you can take to achieve whatever goal you are aiming for, but it just seems a bit overwhelming. I saw the movie, "Limitless" which I quit enjoyed and I think most people on ET would really like. __One__ pill (or powder or shake etc) like the one he takes that has many of the benefits of all these things they suggest would be great. I realize that is probably not possible...One really nice perk at work would be a professional cook that prepared all these things for you. My daughter is running track and field. I have been going to her meets as much as I can. I feel like a caged lion seeing these kids run. I can't wait to unleash myself on a 100 and 400 meters and see what I got left.
Use Unsweetened Almond or Coconut milk instead of Soy. Also always use organic chicken/pork and egss when possible. How long is cardio session ? 230 cals does not seem like a lot for your body weight. I shoot for 400-450 in about 20-25 min.
Nitro, a couple of things here. One, do NOT go to GNC. Buy your shit from DPS Nutrition and you'll save about 50%. Second, creatine basically helps your body retain water. It really does not do much for you. If you want to "look" big it's good for that because it delivers more water to your muscles making them "look" bigger. If you stop taking the creatine, you lose the effect. I'll let Atty confirm that but that is my experience. Any good feeling you got from it was probably just a placebo effect.