Just like Ghede....Fireman goes for 6%, or 7, or 8

[fireman664]

But I would be happy with 7%

I read an article about Arnold, and how when he first came to the U.S> he was not happy with his calves.....so he cut off all his long pants at the knees so he had to show his worst feature all the time......so in that regard, I am gonna post my diet/training, and see where Bunny and the like think I need to improve.

Start with Yesterday
(at the firehouse, and for those that dont know, we work a 24 hour shift)

friday= cheat day (usually cheat meal, but about every 3 weeks a whole day)

my cook day, so I am in total control....but I lack it!

meal 1= 1/2 cup oats, 2 scoops whey, splenda brown sugar, 4oz's 1% milk (and there was much rejoicing).

workout. BACK!!!
start with wide grip pull ups, 4 working sets, all to failure!!! I rock!!
move to seated cable rows, 3 1/2 sets, then caught a run. (nothing like the drunk at 9:30 am who tries to tackle a moving car...he lost) trip to the hospital with the medic, and 1.5 hours later return to the firehouse.

well, cant finish the workout, got 7 hungry guys I gotta feed.

meal 2
grilled chicken with piece of lowfat cheese. (I put all but mine on buns) some baked beans, cottage cheese, diet coke.

meal 3
protein shake

nap

meal 4 (cheat day)
shrimp fettucine alfredo, I did get whole grain garlic bread though!!!
salad (whew, saved the day)

downtown was crazy...hot, activities, felt it was our civic duty to show our presence outside some of the local hot spots, so we cruise in our distric for a while.....which leads us to........a Dairy Queen that gives a good discount!

meal 5
large cookiedough blizzard (nope, not a small)

bedtime, up a couple times with runs, but all in all a quite night.




some stats for ya

5'6" 165#'s currently about 10% bf (down from 21% in January after a long injury)....

 

[fireman664]

5:30 am wakeup call form a frequent flyer we go on about 3 times a week as a station. Back to the firehouse by 6:15 (interesting case though.....big woman, adult diabetes, and they keep chopping off more of her extremities everytime we see her (she's down to 1 foot with 2 toes).....youd think she might work on her diet a little....oh well, motivation for me!)

meal 1
1/2 cup oats, 2 packs splenda and cinnamon, 4oz's 1%milk

7:30am, paroled from the firehouse!!!!

meal 2
scoop ANPB (its good to be home where all MY food is)

no workout today or tomorrow (active rest on sundays, since I play baseball)

grill 5 chicken breast for the week, and 3 cups brown rice with some black beans added.

meal 3
4 ozs ck, green beans, spinach salad with olive oil based dressing

meal 4
scoop ANPB

meal 5
6 oz's lean steak, with asparagus

spend some QT with the wife, and the new baby.....maybe get crazy and go to home depot or bed bath beyond, i just dont know.

I am going on vacation this upcomming friday and saturday to do some white water rafting.......the shirt will be off, and the inlaws havent seen me since december and my foot has healed and I dropped the BF%....should be interesting.


later
fireman

But I would be happy with 7%

I read an article about Arnold, and how when he first came to the U.S> he was not happy with his calves.....so he cut off all his long pants at the knees so he had to show his worst feature all the time......so in that regard, I am gonna post my diet/training, and see where Bunny and the like think I need to improve.

Start with Yesterday
(at the firehouse, and for those that dont know, we work a 24 hour shift)

friday= cheat day (usually cheat meal, but about every 3 weeks a whole day)

my cook day, so I am in total control....but I lack it!

meal 1= 1/2 cup oats, 2 scoops whey, splenda brown sugar, 4oz's 1% milk (and there was much rejoicing).

workout. BACK!!!
start with wide grip pull ups, 4 working sets, all to failure!!! I rock!!
move to seated cable rows, 3 1/2 sets, then caught a run. (nothing like the drunk at 9:30 am who tries to tackle a moving car...he lost) trip to the hospital with the medic, and 1.5 hours later return to the firehouse.

well, cant finish the workout, got 7 hungry guys I gotta feed.

meal 2
grilled chicken with piece of lowfat cheese. (I put all but mine on buns) some baked beans, cottage cheese, diet coke.

meal 3
protein shake

nap

meal 4 (cheat day)
shrimp fettucine alfredo, I did get whole grain garlic bread though!!!
salad (whew, saved the day)

downtown was crazy...hot, activities, felt it was our civic duty to show our presence outside some of the local hot spots, so we cruise in our distric for a while.....which leads us to........a Dairy Queen that gives a good discount!

meal 5
large cookiedough blizzard (nope, not a small)

bedtime, up a couple times with runs, but all in all a quite night.




some stats for ya

5'6" 165#'s currently about 10% bf (down from 21% in January after a long injury)....

 

[Ghede]

First off: Thank you for doing what you do. Seriously. I owe you, and your comunity owes their thanks and the deepest respect. Hats off, mon.


Diet looks pretty festive there, mang, have you every hammered that into a calorie manager like fitday.com? Not a need-to-do everyday thing, but its a great tool to get a feel for where you are in terms of total calories and macro breakdown. Sometimes our intake can drift out of the realm of our goals, happened to me over the past month or so and its a good check/balance to use fitday and the like to get a balance back.

Do you have a set training split? your schedule must be a bitch in that regard... i know the feeling.

If you need any help, and if i can be of any, just shout and good luck with the ongoing fatloss success. Your relatives will freak, you will love it!

cheers...

G.

 

[fireman664]

thanks buddy, and I have enjoyed your posts tremendously, keep 'em coming.

The diet was crazy friday, mainly because of a cheat day, and I had gone no carbs for the previous 5 days (well, below or at 50 or so), I hated it, and dont see it working for me.

Today was a more accurate day as far as diet goes.

I basically charted, and measured everything for the first 6 weeks or so, but have gotten away from it these last 15 weeks.....I think I may take your advice and get back too it though.....cant hurt.

I have a couple of goals. Obviously the firehouse can be real tricky. Luckily I am with alot of young guys who are fitness geeks.....but none as bad as me as far as diet. I tend to be on my own alot for lunch, especially if we get a sub or overtime and they fix shit like bratts or corney dogs lol you get the picture. My goal is to be more prepared with substitutes of real food, since now I tend to just make a shake. I dont think I can control the days where we catch a fire or other run, and dont get back until after dinner is ruined, or 9-10 at night and we throw dinner away and order a pizza. Prepared with food/shakes or not, after missing a couple meals while working your ass off......you just want food! lol Luckily this doesnt happen alot, and if we are working that hard for that long I dont worry about the cals that much.

The other goal is my cheat day.....I think I am gonna make it every other week and see how that goes. I think that is do-able

as far as my training goes, luckily we have one of the better weight rooms on the job, so I can do just about everything but chest and heavy leg presses there. It goes (and this it what I have found that has worked for me over years of lifting)

mon=chest (unless at the firehouse, then legs)
tues =legs (unless at firehouse on monday, then its chest)
wed=shoulders
thurs= arms
friday= back
saturday=total rest
sunday=baseball (usually a double header) (and I play on a very competitive team where about 7 of us played pro ball, and everyone played at a major college)

cardio= on shift days I go in early and do 45min-1hr of moderate intens. cardio on empty stomach (thats usually twice a week, sometimes once)

I also add 20 min after my workouts about 3 other days of a little more intensity. The cardio could be improved, but I was on tren and it kills it for me....but not an excuse now.

Thanks for the good words, and keep them updates updated.

First off: Thank you for doing what you do. Seriously. I owe you, and your comunity owes their thanks and the deepest respect. Hats off, mon.


Diet looks pretty festive there, mang, have you every hammered that into a calorie manager like fitday.com? Not a need-to-do everyday thing, but its a great tool to get a feel for where you are in terms of total calories and macro breakdown. Sometimes our intake can drift out of the realm of our goals, happened to me over the past month or so and its a good check/balance to use fitday and the like to get a balance back.

Do you have a set training split? your schedule must be a bitch in that regard... i know the feeling.

If you need any help, and if i can be of any, just shout and good luck with the ongoing fatloss success. Your relatives will freak, you will love it!

cheers...

G.

 

[FFQuads]

But I would be happy with 7%

I read an article about Arnold, and how when he first came to the U.S> he was not happy with his calves.....so he cut off all his long pants at the knees so he had to show his worst feature all the time......so in that regard, I am gonna post my diet/training, and see where Bunny and the like think I need to improve.

Start with Yesterday
(at the firehouse, and for those that dont know, we work a 24 hour shift)

friday= cheat day (usually cheat meal, but about every 3 weeks a whole day)

my cook day, so I am in total control....but I lack it


meal 1= 1/2 cup oats, 2 scoops whey, splenda brown sugar, 4oz's 1% milk (and there was much rejoicing).

workout. BACK!!!
start with wide grip pull ups, 4 working sets, all to failure!!! I rock!!
move to seated cable rows, 3 1/2 sets, then caught a run. (nothing like the drunk at 9:30 am who tries to tackle a moving car...he lost) trip to the hospital with the medic, and 1.5 hours later return to the firehouse.

well, cant finish the workout, got 7 hungry guys I gotta feed.

meal 2
grilled chicken with piece of lowfat cheese. (I put all but mine on buns) some baked beans, cottage cheese, diet coke.

meal 3
protein shake

nap

meal 4 (cheat day)
shrimp fettucine alfredo, I did get whole grain garlic bread though!!!
salad (whew, saved the day)

downtown was crazy...hot, activities, felt it was our civic duty to show our presence outside some of the local hot spots, so we cruise in our distric for a while.....which leads us to........a Dairy Queen that gives a good discount!

meal 5
large cookiedough blizzard (nope, not a small)

bedtime, up a couple times with runs, but all in all a quite night.




some stats for ya

5'6" 165#'s currently about 10% bf (down from 21% in January after a long injury)....

Now that's what I like to see! One more Firefighter on here! Are you in the U.S.? If so, what State? Posts some pics so we can see what your working with and how we might help you cut that BF. Good to have you...

 

[fireman664]

Now that's what I like to see! One more Firefighter on here! Are you in the U.S.? If so, what State? Posts some pics so we can see what your working with and how we might help you cut that BF. Good to have you...

Not sure how to post pics (junior college educated, so speak slowly). I know I need to put them on another site first, right?

anywho, I am from Indianapolis.....you?

 

[*Bunny*]

SUBSCRIBED!!!
Post # 6782

After my Un scheduled break (damn kidneys ... i.e. NOTHING to do with training) ... ^^ 4 weeks to Goal 1 ...

G_Love, I'm here & watching ...


Fire - You have my respect & support... I MUST train now ...

This is a SHE btw...

 

[FFQuads]

Not sure how to post pics (junior college educated, so speak slowly). I know I need to put them on another site first, right?

anywho, I am from Indianapolis.....you?

I'm a Fire Fighter/EMT-I in Texas. Good to have you!!

FF

 

[fireman664]

Ok, been a little crazy the last few days.....but here goes.

Sunday the 18th.....active rest day, baseball double header. Rained all week, but we play in the muck....and the 88 degree plus humidity.
We sweep, taking our record to 79-2 over the last 3 years.

diet

meal1: 2 scoops protein + 1/2 cups oats, 6oz's 1%milk

meal2: anpb as I am walking out the door

meal 3: (about 4th inning game 1) protein bar (made with whole oats, only 20g protein though, and alot of carbs but not many sugars) about 300kcals

meal 3: 2nd inning or so of game 2, protein bar, low carb, 40g protein, again around 300kcals

meal 4: anpb
meal 5:lean steak, greenbeans, spinach salad w/olive oil dressing

ton of water all day due to the elements, 2 for 6 on the day with 3 walks, 3 stolen bases blah blah blah actually hit the ball like shit, but eehh.



Monday the 19th (at the firehouse)
(shift change at 8, we get there at 7ish, I arrive at 6:15 and get in 45 min of light/moderate cardio on empty stomach....walking on incline)

meal 1: same old same old....oats with prootein and 6ozs 1% milk.

find out we have 4 hours of training (damn HAZMAT), from 9-12.....so....

meal 2: emergency protein bar in my gear at 10ish

meal 3: House decides they want to try this fish place in the hood.....I know I am in trouble when we walk in and all they have is a microwave, and deep fryers.....so I get a diet coke, and go with a muscle milk shake when we get back to the firehouse(with 1%milk).

meal4: No meal 4 due to a residence fire and the eating of my emergency bar during training (sigh)

meal 5 (late) he cooked some big old pork steaks on the grill, I'm starving!...I go with one, a salad, and some greenbeans.

training= Legs, but on my second warm up set we caught the fire....never got back to them (I hate legs, but have made them a priority, and have seen much imrovement, so really dissapointed.)

got a call at night from a guy on the other shift, begging for me to work the first 6 or so hours for him the next day.....I agree, but this is during my normal workout time, and they have the same training i did the day before.

Tuesday

meal1: same old oats,prot., milk

meal 2 anpb

they let me skip training and just stay back and clean the house!!!! there was much rejoicing!!!! I throw in about 6 sets of light squats, REAL deep (ass to the floor deep).....figured this was better than skipping legs all together....then I go through my chest routine, which I cant really do at the firehouse.....but decide its either this, or not getting my workouts in.

meal 3. no meal 3, we catch a run (while sitting at Wendy's for their lunch) cardiac arrest of an 8 week old in a vehicle on the side of the road (actually got some regurgitated milk as a meal while doing some mouth to mouth while waiting for the peds ems equipment to get set up....I know, not funny!! but you gotta find some way to laugh off these runs). This requires us to go to the hospital onboard the medic. Hang out there for awhile to see if the doc's from Riley's children Hospital can get him back, which they do for now (those guys are great!)....(he was born with a some sort of heart defect that has way to many sillables in it for me to remember)...we then go visit a patient we had about a month ago, an 18month old little girl attacked by a pitbull. Probably the worse run I have ever had, and we have been in contact with the mother ever since she had another surgey that day, So after a visit with her, we finally head back to the firehouse. My guy is there, so I FINALLY can go home (yippie ky yea mother f....).

meal 4, before I leave, I gargle a ton of mouth wash (breast milk taste still lingering) I scarve down another musclemilk shake with milk (I really want to be doing whole foods, but nothing is cooperating right now).

meal 5: about 7oz Purdue chicken breast grilled, thrown on top of spinach leaves with some ff cheese, green red yellow peppers, and olive oil dressing, diet coke.


this week has been jacked up, especially my workouts (prob. a good thing, since I thought I might be overtraining, so the rest/light workouts were probably a good thing). Did hit a great back today though, and finally feel like things will return to normal, although probably not till monday since I leave for a little vacation on friday.

Thanks yall! I'll post todays more normal routine when I make it through (if)

 

[*Bunny*]

Trying to take it all in... regurgitated milk eh? What are the cals on that?