not sure, fair bit.No addictive. I have to force myself to take it.
You can put in a shake.
That is a good work out for surfing.
I would add military press.
And some rotation work
Nothing crazy.
If you are feeling crazy
I made a light weight one out of PVC and a soft ball to practice the moves. IF you buy one get a light one. I have a 10 pounder and it's heavy.
How much protein do are you eating?
lots of fish.
duck and chicken eggs.