Ideal Protein: Have you done the program?

Here is how I did it.

Morning shake: apple, blackberries, banana, stevia sweetened protein powder and an orange.

Snacks: only beef jerky or nuts

Lunch: salad or can of sardines or tuna or something sensible

Dinner shake: Kale, celery, banana, carrot, tomato, protein powder.


Workout: I have very limited time to workout between work and spending time with my son. What I do is after I put him to bed around 8pm I will do 3 sets of burnouts of an exercise or two. This will not get you huge, but you will see a noticeable difference from doing nothing at all.

Monday: chest and triceps - pushups. First set is wide grip, second is normal push up, third set is hands facing inwards. Your lats will also be sore from this.

Tuesday: biceps and calves. Dumbbell curls with a weight you are comfortable with for high reps and body weight standing calf raises.

Wednesday: upper legs: body weight squats for 3 sets of failure. You should not be able to walk and should hobble over to bed and go to sleep.

Thurs: abs: crunches 3 sets till failure

Friday: Delts and shoulders. One set each of front/side lateral raises. 3 sets of dumbbell shrugs till failure.

These workouts can take as little as 10-15 minutes, so there really is no excuse. All you need is a 20 or 30lb dumbbell and you can lose weight and gain muscle in no time.

Hope this helps and good luck.

How much weight did you lose. I am going to start this out today.

Did you buy a certain brand?