[Zulu451]

During my last year of residency, I put on some weight. When I deployed to afghanistan I weighed in at 245. I am now down to 225 and I am lifting more weight than ever before.

I use GNC's AMP whey protein. It has 60gm of protein per serving and only about 250 calories. I take it right after I lift. I am also running or biking for 30-40 minutes a day as well.

As far as weights, I have been increasing the weight, increasing the number of sets and decreasing the repetitions. For example: I am benching 225 4 sets of 8. Instead of trying to do 3 sets of 10. You lift more overall weight by doing this. I will be increasing from 4 to 5 sets and will go up in weight once I can do 5 sets of 8. By doing this I have seen significant improvements in my lifting.

I still hate running but I do it so I can keep trimming down the table muscle. Some of the guys in the unit are going to start P90X in the afternoon and that will be my PM workout.

Nothing like deployment to get you into shape!