Egg white diet, for protein

dreamrobin said:
Just dont want to bulk up, Im taking a subtle approach
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Use whey and eat less - this way you can control it precisely by looking at the % RDA and weighing your stuff, with eggs its a bit of a guess how much you're actually getting.
 
First up.

The fat in egg yolk - the healthy kind that actually helps promote a healthy hormonal balance in the body. Add to the fact that the yolk contains HALF the protein from a large egg...you are missing the good stuff by skipping it. 1 large egg contains 6g of protein...of which 3g would be in the yolk. To get your allotted protein intake from egg whites only going this route will be crazy expensive. Just some food for thought.

As for whey...SSN or Nutritech. Local products, great quality, less than < 2g carb and fat per serving. Pure whey concentrate. Around 24.5g per 30g serving.

If you serious about leaning out and putting on some muscle invest in determining you daily caloric needs; Read this post - Caloric needs

Yes the science etc can get a bit technical, but you do it once and you have your baseline. From there you simply tweak your protein, carb and healthy fat ratios and train. It really is that simple and staying on program (depending on the intensity you tackle it with) will have you seeing results in 5 weeks. Consistency is key.

Good luck on the path!
 
You really shouldn't be avoiding the yolk.

http://www.livestrong.com/article/556213-nutrition-debate-are-eggs-good-for-you/

"The "egg white only" movement was created out of the mass movement to remove as much cholesterol and fat from the American diet to fight heart disease and obesity. An egg white contains all protein -- 3.5 grams per egg; the rest of the nutrients, protein and fat are hiding in the yolk, which means the yellow is the most nutritious part. Egg yolks contain 240mg of leucine, the amino acid single-handedly responsible for flipping your genetic muscle-building switch .

But egg yolks are much more than just a muscle building nutrient. They also include choline -- essential for cell membrane function -- cholesterol, which serves as the molecular framework for multiple hormones in the body, vitamin A , vitamin D and vitamin E. You can also get eggs that come from chickens that were fed omega-3 rich feed, the omega-3s in their feed enriches the omega-3 fats in the yolk, giving you as much as also contain 150mg of the long chain omega-3 fat DHA . Enjoy the entire egg to take advantage of all the nutritional benefits"
 
Orihalcon said:
First up.

The fat in egg yolk - the healthy kind that actually helps promote a healthy hormonal balance in the body. Add to the fact that the yolk contains HALF the protein from a large egg...you are missing the good stuff by skipping it. 1 large egg contains 6g of protein...of which 3g would be in the yolk. To get your allotted protein intake from egg whites only going this route will be crazy expensive. Just some food for thought.

As for whey...SSN or Nutritech. Local products, great quality, less than < 2g carb and fat per serving. Pure whey concentrate. Around 24.5g per 30g serving.

If you serious about leaning out and putting on some muscle invest in determining you daily caloric needs; Read this post - Caloric needs

Yes the science etc can get a bit technical, but you do it once and you have your baseline. From there you simply tweak your protein, carb and healthy fat ratios and train. It really is that simple and staying on program (depending on the intensity you tackle it with) will have you seeing results in 5 weeks. Consistency is key.

Good luck on the path!
Click to expand...

I tried the egg white diet a week ago, I see results already, I basically eat 2 yolks in the morning, then normal healthy lunch, fruit to snack, protein bars 2 white before workout and 2 whites after workout. I usually feel hungry at bedtime again but Im looking super slim and muscle definition improving without getting beefy. I feel im not getting enough nutrition though, so scared to take protein meal replacements in case they get me beefy, I do weights everyday will light cardio, only run about once a week cause of my hectic lifestyle
 
Kayoss said:
You really shouldn't be avoiding the yolk.

http://www.livestrong.com/article/556213-nutrition-debate-are-eggs-good-for-you/

"The "egg white only" movement was created out of the mass movement to remove as much cholesterol and fat from the American diet to fight heart disease and obesity. An egg white contains all protein -- 3.5 grams per egg; the rest of the nutrients, protein and fat are hiding in the yolk, which means the yellow is the most nutritious part. Egg yolks contain 240mg of leucine, the amino acid single-handedly responsible for flipping your genetic muscle-building switch .

But egg yolks are much more than just a muscle building nutrient. They also include choline -- essential for cell membrane function -- cholesterol, which serves as the molecular framework for multiple hormones in the body, vitamin A , vitamin D and vitamin E. You can also get eggs that come from chickens that were fed omega-3 rich feed, the omega-3s in their feed enriches the omega-3 fats in the yolk, giving you as much as also contain 150mg of the long chain omega-3 fat DHA . Enjoy the entire egg to take advantage of all the nutritional benefits"
Click to expand...


interesting
 
Please dismiss that thinking that you will bulk up by doing weight training and eating properly. You won't. Unless you go the gear route.

Woman need to completely dismiss the useless stereo type image of female bodybuilders - which are all on gear and test programs - and rather look at female fitness models as evidence of what the female body can look like with muscle training.


On point: Based on your schedule as you pointed it out and that you train almost daily you are most definitely eating too little. The slimness you are noticing so quickly would be your body getting rid of excess water and waste - resulting in skin pulling tighter around the muscles and you looking better.

Just as quick look - 6g protein post workout. Eish. No no no. :) Albeit I am a guy but I need to take in around 50g with carbs post workout.

Without your stats (age, height, activity level etc) it really is a bit hit and miss giving advice on proper nutrition, but from how you are currently eating I cannot see it being sustainable and pretty soon you will start feeling very flat in the gym, on runs and your body will start breaking down the hard earned muscle you have been building. For a woman I would suggest as a starting point a daily caloric intake of 1650-1750 [Nutrition guys don't bash me as I don't know her needs :p ] with a 45/35/20 balance between protein, carbs and fats. See how that goes and adjust.

It is also important to know what your end goal is and train and eat appropriately.

dreamrobin said:
I tried the egg white diet a week ago, I see results already, I basically eat 2 yolks in the morning, then normal healthy lunch, fruit to snack, protein bars 2 white before workout and 2 whites after workout. I usually feel hungry at bedtime again but Im looking super slim and muscle definition improving without getting beefy. I feel im not getting enough nutrition though, so scared to take protein meal replacements in case they get me beefy, I do weights everyday will light cardio, only run about once a week cause of my hectic lifestyle
Click to expand...
 
Just eat the whole egg. You need the fat too. Fat doesn't make you fat
 
Without your stats (age, height, activity level etc) it really is a bit hit and miss giving advice on proper nutrition, but from how you are currently eating I cannot see it being sustainable and pretty soon you will start feeling very flat in the gym, on runs and your body will start breaking down the hard earned muscle you have been building. For a woman I would suggest as a starting point a daily caloric intake of 1650-1750 [Nutrition guys don't bash me as I don't know her needs :p ] with a 45/35/20 balance between protein, carbs and fats. See how that goes and adjust.
Click to expand...


I taking in about 1500 calories a day, thats seem good
 
dreamrobin said:
I taking in about 1500 calories a day, thats seem good
Click to expand...

Ah okay. That sounds a lot better :)

If that works for you, and you seeing results without feeling ravenous all the time, and more importantly feeling weak during training, then continue.

However I can say that while you will lean out nicely on that amount of calories with your current training schedule - you will at most just hold on to your current muscle level and not significantly add to it. The caloric needs just are not being met.

Keep going how how you are, lean out, get to a point where you feel comfortable and satisfied with you bodyfat % then reassess your goal. Perhaps you see you don't want to put on more muscle, or perhaps you do *shrug*. Either way good luck on the goals! Hope you crush em!
 
If that works for you, and you seeing results without feeling ravenous all the time, and more importantly feeling weak during training, then continue.
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I am however overly tired, during the day and in the evenings, does this have any relevance
 
Always try to work long-term.
Calorie-deficit while training is usually a bad idea and might be the reason for your fatigue. This isn't sustainable.
Eggs are a cheap source of nutrients, but I find it difficult to consume them cooked in bulk.
Also dinking them raw is a problem due to substantial amount of protein not being absorbed (50% raw vs 98% cooked - avidin binding to biotin/HG biology only denatured at higher temps).
 
rudig said:
Always try to work long-term.
Calorie-deficit while training is usually a bad idea and might be the reason for your fatigue. This isn't sustainable.
Eggs are a cheap source of nutrients, but I find it difficult to consume them cooked in bulk.
Also dinking them raw is a problem due to substantial amount of protein not being absorbed (50% raw vs 98% cooked - avidin binding to biotin/HG biology only denatured at higher temps).
Click to expand...


Oh yeah, I dropped that idea, got sick after a week on this diet, I am not on any whey as yet. My boss won fitness competitions so he is bringing me some good stuff soon, not sure it will be suited for me but surely he knows his stuff...its a combo and different proteins and some vitamins, we'll see...
 
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