I'm not trying to talk anyone out of protein shakes or obsessing over the amount of protein in food. It is an individual matter. I lost weight with a regular diet (no hot dogs or Coca-Cola) and a lot of exercises. I was advised to periodically take ostarine (which I found at purerawz.co) to avoid losing muscle mass with fat. I forget to eat due to fatigue after I work out hard at the gym. I'm already in the habit of eating a little bit at a time. Of course, my muscles ache after such workouts. But protein cocktails didn't help much.