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Was talking to a good friend of mine in law enforcement who stays in pretty good shape, and he recommended protein shakes before you work out, or in the morning and amino acids after the workout. I have noticed I have kind of long recovery times when I go extra hard on a workout and he said amino acids are key for that.
Thoughts, recommendations? I'm still gaining at a decent clip but my appetite has stayed down so I'm thinking adding some protein into the mix at least would help me run a little more efficient.
Was talking to a good friend of mine in law enforcement who stays in pretty good shape, and he recommended protein shakes before you work out, or in the morning and amino acids after the workout. I have noticed I have kind of long recovery times when I go extra hard on a workout and he said amino acids are key for that.
Thoughts, recommendations? I'm still gaining at a decent clip but my appetite has stayed down so I'm thinking adding some protein into the mix at least would help me run a little more efficient.
I'm about 2.5-3 months into it. For the past two weeks, I'm up to 200+ push ups and 140 swats with 50lbs of weight each day (half in the am and half in the pm). My back hasn't felt this good in over a decade.
Poor spelling on my part.Serious question, are "swats" different than "squats"? Idk what those are since you use it twice in your post, so I'm thinking it's a thing.
Down a total of 45lbs now. Still gaining muscle. Waist size is down to a 34. I'm wearing slim fit shirts for the first time in my life and it's empowering. I'm currently 193lbs, at 6'1. Most of whats left to lose is just some residual stomach fat, love handles and probably drop some more around my thighs. My legs have much better definition and my chest/shoulders are coming along nicely. My knee (replaced ACL) feels so much better having lost the weight and pressure on it.
so my next question...
Getting rid of that last pesky bit of fat on my stomach, whats the best way to go about that? And my arms have more muscle now for sure when I flex but there's some residual flab, is there anything i can do to more or less target that?
so my next question...
Getting rid of that last pesky bit of fat on my stomach, whats the best way to go about that? And my arms have more muscle now for sure when I flex but there's some residual flab, is there anything i can do to more or less target that?
Yeah my frame is just too broad to ever look good "skinny" I think and I wouldn't want to be super thin anyhow I kind of like being a bigger guy and kind of a bruiser when it comes to sports, I am really loving the increased athleticism I'm experiencing though. I figured you guys would say diet and that's where I've slacked off a bit recently so that just reaffirms my need to get back on the wagon. I've been back on this week I just gotta keep it up. 188 would be nice because it's a total of 50lbs lost and it's down to 180s which is legit where I was in middle school.
so my next question...
Getting rid of that last pesky bit of fat on my stomach, whats the best way to go about that? And my arms have more muscle now for sure when I flex but there's some residual flab, is there anything i can do to more or less target that?
Body fat is lost through a cumulative effort. Fat cannot be targeted in specific areas. We refer to this as fat cannot be "spot reduced" like many who say, I just want to lose some weight in my stomach or thighs/butt.
Use a website like https://tdeecalculator.net that has a total daily energy expenditure calculator. Find your maintenance calories and start by eating those calories for 2 weeks. Weight yourself 2x per week, in the morning, naked, after you've gone the bathroom. If weight loss has occurred, continue to maintain these calories until weight loss stops.
If your weight maintained or increased, drop calories by 200-300 and maintain for 2 weeks. Keep going through this process of holding your calories steady and evaluating the changes in your body after 2 weeks.
This is how you lose weight and keep it off.
You can't manage what you don't measure. There's no need to count calories all your life but nearly everyone should really count calories at some point in their life to get a better understanding of what they are putting in their body and to learn how to properly fuel themselves.
Body fat is lost through a cumulative effort. Fat cannot be targeted in specific areas. We refer to this as fat cannot be "spot reduced" like many who say, I just want to lose some weight in my stomach or thighs/butt.
Use a website like https://tdeecalculator.net that has a total daily energy expenditure calculator. Find your maintenance calories and start by eating those calories for 2 weeks. Weight yourself 2x per week, in the morning, naked, after you've gone the bathroom. If weight loss has occurred, continue to maintain these calories until weight loss stops.
If your weight maintained or increased, drop calories by 200-300 and maintain for 2 weeks. Keep going through this process of holding your calories steady and evaluating the changes in your body after 2 weeks.
This is how you lose weight and keep it off.
You can't manage what you don't measure. There's no need to count calories all your life but nearly everyone should really count calories at some point in their life to get a better understanding of what they are putting in their body and to learn how to properly fuel themselves.
One of the crazy things I just figured out was a lie I'd been telling myself for the last year. Since the kiddo, I've just constantly said "I dont have time to cook" and dropped pretty much all of my "disposable" income into food delivery or ready made food. Since I started making a conscious effort to cut back on carbs, uber eats went out the window, and now I find myself cooking without really any thought.
This morning I got up, had my protein shake, waited an hour, grabbed a monster, still felt hungry, made some eggs in like 3 minutes, made one more for the kid's breakfast, and then started my work day. At lunch I've got some taco meat already, so just need to mix with some sour cream, cheese and hot sauce. And dinner, I have marrow bones in the fridge along with a ribeye. Pop the ribeye in the sous vide bath right after im done working, when it's done, pop the bones in the oven and start searing the meat. Thats a full day of food.
It sounds like effort but for some reason, I have plenty of energy at the end of the day now, and my body just naturally goes and starts cooking. It's this crazy cycle of "I need to be following my diet to cook" and "I need to cook to follow my diet". It was a bunch of sardines and summer sausage before I got my ass in the kitchen again. Thankfully I've broken the cycle, but it was a bitch to realize I was lying to myself in the first place.
Say what you want about giving kids a "screen" at young age, but it'll buy you 30 minutes to do your cooking without having to worry about someone burning their fingers.