Zexy wrote Hey Toxic thanks for amazing post, I was wondering If you can make like a weight loss one next I am going to book mark this one so when I lose the rest of my weight I can gain Muscle I really appreciate this post !
I know there are many different shakes out there for muscle gaining and weight loss but are there any you would prefer for weight loss please and thanks!
Once again thanks for this amazing posting and putting hard work and effort into this post!
For weight loss you'd be wanting to look at a caloric deficit, essentially eating under your daily TDEE (more info and handy calculator here: tdeecalculator.net/ ). For a rough example, a 5'9 190lb Male with a light (1-2 days a week) exercise schedule would need roughly 2500 calories per day to maintain that body weight with that exercise routine. General rule of thumb is that if you want to gain or lose mass, you want to add or subtract 500 calories from this standard. So if you're wanting to gain, add 500 calories to the TDEE, lose then subtract 500. You can of course go over this 500 +/- if you're wanting to have a greater effect on mass, but it's normally better to start at the 500 range rather than burn yourself out. Technically, if you only ate three things of a large mcdonalds fry a day, you'd lose weight because you would only be taking in roughly 1500 calories, which would force your body to burn mass in order to survive. Of course this isn't a good idea because you'd most likely just feel like shit all day, but just kind of an example of caloric intake and how the body conserves/burns energy.
myfitnesspal.com/ is a free app available on android/ios that you can use to track what you eat daily. In the past it was helpful for me when I was on the go and wanted to check in or keep track of where I was for my daily goals. A pound is roughly equal to 3,500 calories, meaning that if you ran a 500 calorie deficit for 7 days, you'd ideally lose about a pound per week. Of course water intake/loss will also result in weight fluctuation as well. I normally weigh myself in the morning when I'm at my lightest, then again at night before bed when I'm at my heaviest. Track these either through a notes app or pen or paper, whatever works best for you.
For the most part, the above is all the basics you need for losing weight. However if you'd like you can also go into things such as tracking macros (Fat/Protein/Carbohydrate goals). General rule of thumb would be to shoot for a low fat/carb diet, while aiming for about 1 Gram of protein per kg of body weight per day. You can of course shoot for higher than this, but your body can only process so much protein before it just sends the excess out as bile, so you can absolutely overdo it (Won't kill you, just a waste).
Technically, it is impossible to build muscle while eating at a -500 caloric deficit, in order to build muscle you have to be at a surplus, however if your overall goal is losing weight and feeling better, eating at a caloric deficit will help lose fat as well as strengthen the muscle underneath (if you incorporate some sort of strength training into your regiment), which does give an overall change in the look of your physique. Last piece of advice I'd have would be that if you're going to start some sort of exercise routine, it's always better to start slow than too heavy. It's really easy to burnout if you start on a suicide diet (like 1400 calories daily) and try working out 6-7 times a week. It will be much easier to maintain and gradually increase your deficit and workload over time if you start simple and gradually increase over time.
I guess I kinda completely passed over your primary question of what kind of shakes, but lower-calorie high-protein shakes are generally a big help for hitting your daily protein goal without blasting past your calorie goal. You can buy most any brand of whey protein powder that you personally like, just check out the nutrition information on it for things such as scoops per serving, protein/caloric info per serving, etc. You can also get by just fine without whey and by making at home shakes with things like skim milk, greek yogurt, bananas, protein, etc.