Posts by Gary Hayes98

I wouldn't touch hot water with a ten-foot pole. The whole point—and the reason you pay a premium—is that these proteins are micro and ultra-filtered, not heat-treated. Heat kills the quality.

Carl Sullivan22 said:hey there,

I heard I need about 200g of protein a day... but since I can't always hit that 200g mark, I was thinking about grabbing the cheapest powder available... looks like they have some at CVS for about $13 300g. So I wanted to ask, is that fine? Or is it better to just take less protein and skip the powder entirely?

Hold up.. do you even weigh 220 pounds? Of pure muscle?

Sam Roberts said:Are you really stuck on those apples? 😁

That lunch is way too light, and dinner is overkill—especially if you're slamming two yogurts after.

Yeah, you've got a point about the lunch, but I can't really change it since I eat at work and then have dinner with the family. Can't just force more food down during my break. Those yogurts are non-fat and sugar-free (besides the lactose, obviously)... (6oz, 11g P, 5g C, 0.1g F)

Sam Roberts said:I don't get how you're doing a 30-minute HIIT session. What's the actual routine? And what are you eating?

Stationary bike. Program swaps between 2 mins at 100W and 1 min at 200W. Total 30 mins, including an 8-minute warm-up up to 200W.

My diet:
Breakfast: 3g BCAAs before the bike, then 3 tbsp oats, 1 tbsp flaxseed, 2 tbsp almond/hazelnut/raisin mix, plus 1/2 cup skim milk and half an apple.

Lunch: Lean protein or grains (~9oz), 1 tbsp olive oil, and a spoonful of flax/sunflower seeds. (On weekends I eat meat, etc.)

Post-work: Whey, yogurt, and a few slices of lean turkey breast.

Dinner: 7oz fish or meat, tons of salad or veggies, 1-2 glasses of wine, maybe some whiskey—nearly 4 shots, actually.

Before bed: A yogurt or two.

And 2-3 apples as snacks. On gym days, I take another 5g BCAAs before and 30g whey after, plus 1 or 2 apples.

Sam Roberts said:you're gonna end up in the ER doing HIIT five times a week (especially if you're pushing 40 😁 )

Look, I've been doing this for 8 months straight, just dropped my calories lately..

briskjackal5 said:Doing HIIT five times a week, especially on top of lifting, is overkill.
Don't do it on an empty stomach.

And why even bother trying to lose weight when you're already thin?

-Stipe

I've got an inch of fat on my gut and maybe an inch and a half on my hips/sides...

Let's just say I'm actively prepping for my 40th birthday.

bok,

Skimmed the first 20 pages and didn't see an answer, so I'm just asking here directly.

165lbs, 5'11"

Hitting the gym 3 times a week (1h15 per session, full body) plus 5 days of HIIT for 30 mins, fasted in the morning.

I'm cutting right now. Eating between 1600-2300kcal daily, including protein supplements. That's roughly 200g protein, 200g carbs, and 85g fat on gym days, dropping to 170g protein, 145g carbs, and 65g fat on HIIT-only days.

No workouts on weekends, eating like my non-gym days. I also take a quick hour walk every single day (5-3.7 miles)

The deficit seems fine—losing about 2-3 lbs a week (started this cut 2 weeks ago). Net intake is about 1300 kcal on gym days and the same on HIIT days.

Not losing muscle since I'm keeping the intensity high at the gym.

Two questions: am I losing weight too fast? And is two apples after whey enough, or do I actually need that glucose? If I start adding glucose, my deficit turns into a surplus...

Any advice is appreciated.