Day 2, creatine, whey protein

Yesterday:
~2200 cals (TEF protein brings it to aprx 2100)
-170g proteins
-workout: moving furniture (40-60 minutes)
-Fasting period-18hours (FROM: 1AM previous night- 7PM following night)
Weigh in (this morning)
166.5
Net of (-1)






Only the second day, but feel pretty good. I picked up a small tub of body fortress which is really going to help me keep my protein high. It's generally suggested to try and consume whole foods, which I am entirely behind. However with my current wallet situation (some bullshit below 1$ gift cards, library card), its a necessity.

Here is the product I bought:

http://www.drugstore.com/body-fortress-super-advanced-whey-protein-powder-chocolate/qxp160947

Except I got mine for 15$, pretty good deal.
Another plus is that it contains creatine, which if you do your research, is generally harmless and helps with recovery and intensity (not too much per serving regardless). I remember a study that I learned about in a nutrition class I took years ago, here I believe is a quote to the same study.


"In perhaps one of the more intriguing studies, creatine was given to kids with traumatic brain injury or TBI.  The effect of creatine was determined on 39 children and adolescents, aged between 1 to 18 years old, with TBI. The creatine was administered for 6 months, at a dose of 0.4 g/kg in an oral suspension form every day.  That’s a huge dose which is equal to 27 grams for a 150 lb person. "


http://fitness.vpxsports.com/blog/bid/54903/Creatine-Monohydrate-Supplementation-and-Kids

And there wasn't any adverse health effect. As you know by the weigh in at the top I don't weight 150lbs, about 16 lbs heavier and the dose is about 2g per scoop, about 4 scoops/day so 8g. less than 33% of the studies amount.

Back to the whey protein another interesting benefit is the effect on satiety due to CCK pathway activation. 


A quote to explain:

"What makes whey more filling? Certain forms of whey protein contain high levels of a peptide called glycomacropeptide (GMP), which is known to be a powerful satiety (or hunger-quenching) nutrient. It works by stimulating the release of cholecystokinin (CCK), a hormone that's responsible for controlling hunger. In one study, GMP from whey increased CCK release by 415 percent. In another study, a supplement containing GMP reduced the number of calories consumed in a meal by 20 percent compared to a placebo when consumed before the meal."


http://www.energyfirst.com/whey-protein-weight-loss

To be more specific on the TEF of protein, it's been suggested that instead of 4cal/g it is closer to about 3cal/g.(which translates to about 25%-30% of the energy being used to actually break it down into amino acids). So the act of breaking it down is an energetic process making it slightly easier to have a calorie deficit

EXAMPLE 30 days of protein consumption. 
 -170g/day of protein(4CALS/G)                                                 X4= 680X30 = 20400

 -170 (TEF ADJUSTED  (3CALS/G)                                        X3 =510X30= 15300

A difference of 5100 cals/month just from breaking it down! which is ~ 1.5 lbs, and if a high amount is whey you will have a higher satiety response due to cck and if you are on a weight lifting program it will be more likely allocated to muscles and perhaps the biochemical environment in a fasting state will accentuate these processes.
Also a note on my fasting period. I want to try and hit an average of 16 hours/day so 18 hours yesterday (got caught up doing stuff) means that anyday for the remainder I can do 14 to balance, which I am going to do today.