Please advise on these supplements if possible

You already know the answer. It's all diet.

Banana/Peanut Butter protein shake with water before workout.

2 scoop protein and muscle milk protein drink post workout

Lunch options are:
Bacon and eggs
Oven roasted turkey and carrots or corn
Grilled chicken salad
Every once and a while I have oatmeal, banana, plain Greek yogurt with peanuts

Dinner
Almost always grilled chicken salad, pinch of cheese, no dressing
Other times I have grilled pork chop with carrots or steak and baked potato

Evening snack
Protein bar or Greek yogurt with peanuts


My biggest weakness is craving milk in the middle of the night. It's 0% fat milk, but still a lot of sugar.


My issue is I'm 44 and didn't get serious with this until I got sober at 37. I'm 5'8" (cue the short jokes) and I was 220 and in a 38 waist. Now I'm 160 and in a 30 waist. I wouldn't mind putting on some more muscle, but it's not my primary goal.

Eta: I only drink water other than the occasional Gatorade and the milk I mentioned. I've had maybe a 12 pack of beer in 7 years and 1 coke.

All of my bf is in my torso. My arms, legs, shoulders and chest are fine. It's my back, lats, belly and love handles. I've been this way all of my life. Even when I was playing basketball 3 times a week and framing houses, I was still at 185 but arms, legs, but and shoulders looked good.

I have a bf% scale at home which obviously isn't ideal and I use the one at Albertsons too. Both say about the same. I haven't done the one at Albertsons in a while tho.

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Your diet looks mostly fine as long as you're controlling the portions with those foods.

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I'm usually at about 2500 calories. 17-25% carbs, 30 or so % fats and give or take 50% protein. I forgot to mention that I do snack on peanuts throughout the day a little as well.

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ECA is the only OTC one that really gives solid results. It is a theormogenic stimulant, so you have to be ok with that and healthy.

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Thanks for the input. I'm really not looking for any more stimulants other than my Bucked Up preworkout. I find it gives me the least jitters and that i can work it off fairly easily. 10 years ago I loved stims, but now I am super sensitive to them and can stand that speedy feeling all day after working out.

Then my only real advice is to just keep doing what you're doing and give it some time. Sounds like you're doing all right, as evidenced by the weight you've lost.

You can try cutting your cals down some more or adding more low intensity cardio.

Thanks again for the help. I already either run 5-6 miles at a 12 min or so rate or ride the "body rider" I guess is what its called for an hour. It's the excercise bike with the arms that move as well. I crank up the resistance and put about 8 lbs of weights on my ankles.

I really do appreciate all of the input. I try not to clutter this board too much because I'm not into it as much as most of y'all. I'm simply looking to be overall fit and I don't necessarily do all of the targeted muscle exercises. I would rather target as many groups as possible and kick arse in cardio. This is a great forum. Thanks once more.

Id say creatines not really a waste of money for anyone that lifts given its proven benefits and low cost. But it definitely won't help him lose weight and in the grand scheme of things it's small potatoes.

I care about losing body fat. I don't mind gaining some muscle because I have lots of loose skin that either needs toning if muscle mass to fill it up.

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Very doubtful that you are 22% bf. I'd say somewhere between 15-18% from all that you've said.

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This is my thought too.

OP, you may want to get your BF tested via Dexa or InBody. These will be more accurate than your scale and Walgreens.

Thank you for saying that. It never gets old. I only wish I had started sooner. I always say I don't have anything to brag about, but I tell my story as often as it's applicable to the discussion in the hopes that it will motivate others to at least try.