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

[fireman664]

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

Not sure.....not real tasty though, so it HAS to be good for ya.

 

[jerichohill]

Great to hear other FFs on the board. I'm a FF/Medic and it's a real bitch to eat good at work. We have more than a few old timers who cook nothing but sausage, potatoes, and lots of bread with every meal. Im with ya on the DQ. Our station is literally 50 ft from Sonic and sometimes at night I have to give in to temptation, especially after running EMS calls all day with fire calls thrown in the mix. Great job on the diet while at work, I know it can be a struggle!

L8R, J

 

[Rainbows]

shrimp alfredo and blizzards from DQ? Not gonna work brotha. Try subsituting omlettes, that works great and you can add lots of healthy ingreds to them

 

[fireman664]

shrimp alfredo and blizzards from DQ? Not gonna work brotha. Try subsituting omlettes, that works great and you can add lots of healthy ingreds to them

well, the craziness is over (thank god!), and I can finally get back into my normal routine.

here was the plan:
firehouse on Thursday the 22nd. Leave at 7am friday morning. Hop in the car with the wife and my new 5 month old baby girl. Drive to West Virginia (6-7 hour drive without babies). Meet up with my wifes sister and her 10 month old twins, and about 17 other people. Set up camp. Get up early Saturday and go with the boys whitewater rafting for 7 hours. Go back to camp, pack up, and hit the road to return since I am back on shift sunday, and also have a double header baseball game that I got trade time for.
Saturday and Sunday are my "rest days", so only gonna miss my friday workout, which I planned to do on thursday in the afternoon after doing my normal workout in the AM. Friday is also my cheat meal, but planned on not really cheating since I was gonna be faced with limited choices while camping/rafting.

Well, here is what happened.

Thursday (firehouse)
AM cardio, empty stomach (HIT) for 40 min.
meal #1 = Oats/protein powder meal

Killed shoulders! Standing military barebell press, worked up to 185#'s for 8 reps (a new best for me since I have bad shoulders). Shrugs on the smith machine, upright rows, dumbell lateral raises, front raises, cable rear delt raises, and a new excercise I tried which is similar to a seated cable row for back, but with the rope and pull to my nose....hits the rear delts pretty good.

meal #2= protein shake
meal #3 = sit down to a chicken breast with some brown rice when we catch a run.

Fire at an industrial plant that we go to all the time. They make food products along with animal feed. They have fires in the huge hoppers all the time. The have a sate of the art steam suppression system, along with their own fire personel who really knows what is going on.....we usually just go as backup. Well, same deal, we show up alot of smoke, but we never see any fire. They got 6 guys trapped on a roof and have a couple hand lines protecting them. Our truck puts its stick up and plucks them, all is good.......except, they cant get the fire out. Its 92 degrees out, with high humidity. We are in full gear plus packs. We hang around wainting for their system to cool these hoppers, and the 7...yes 7 floors that are affected. Each floor has a temp gauge on the door telling us the temp inside. My crew is sent to investigate each floor when the room falls below 200 degrees. Glad I did my cardio and shoulders! So after walking the stairs, carrying 100#'s of our highrise pack (hose), we get everything checked out. Their system finally does the job, and after 6 hours on the scene, working our asses off, and not even getting any fire to show for it, I'm done! I down about 8 bottles of water the last hour on the scene, and back at the house.....still 7lbs lighter than before the run.
So, shower, clean gear, and finish my luch that has been sitting on the table since noon. lol

meal #4 scoop of PB before heading to bed....

Luckily no more runs that night, and get a good 9 hours of sleep (thats strange)

Friday

head home, wife has everything packed and ready to go, just gotta load it and head.

meal #1= oats/protein mix

on the road by 9 am. A few stops to feed/clean the baby, but otherwise she does great and we make really good time considering she is 5 months old and she didnt sleep much

Meal #2 Protein shake while I watch the baby get the boob (jealous)

meal #3 2 McD's grilled chicken sadwiches, toss the bread and wrap in some lettuce I brought.

arrive at campsite at 5pm. The group left at 6 am, and we were to catch up with them at the site.......they arent there. Luckily they let us check in. We set up camp, and an hour or so later the rest start to arrive.

Meal #4= 6 of us go out to a local diner.
grilled chicken dinner, the chick is pretty small, so I get a grilled chicken sadwich on top of this and toss the bread . Side of green beans, and another side of black beans. Diet coke

early morning wakeup call for the rafting trip, so off to bed in our new tent at 10:30ish (plus driving just wears me out, on top of my ass kicking at work the day before)

1am, thunderstorm roll in (ofcourse they do) Im talking lightning, hail,wind, the whole deal. The baby does great throughout! She wakes up, but is just checking everything out. Now mom on the other hand, well, she doesnt do so good with storms. So I spend the rest of my night trying to calm her down. sleep somewhere between 4am and the 5 am alarm. NICE!!!

6am.
They are serving us a buffet breakfast.

Meal#1= a bigass plate of scrambled eggs, and 1 tiny piece of bacon (I love bacon!) and a glass of 2%milk

meal #2. Mix 1/2 cup oats I brought in my shaker with my protein shake as we board the bus at 7:30. They are serving lunch to us on the river, and I have no idea what it is.

paddle, paddle, fall in, swim, paddle some more ect.

meal #3. They have lunch meat, PB and J, fruit, and some veggies and dip.

Make myself a few good size wraps using roast beef, turkey, cheese, lettuce, peppers.....a scoop of PB, and some assorted veggies. Not bad.

back on the water.

paddle, swim, paddle, fall in, paddle...you get it.

Back to camp, the wife has us packed up....say goodbyes, and we are off!

meal 4= another local dive. 7 oz sirloin, steamed veggies, salad, diet coke. Baby gets the tit in front of me.....again! when is my turn?

home by 2 am, bed by 2:30


Sunday (firehouse)\
no AM cardio

meal#1 oats/protein

meal #2 protein shake as my trade time guy arrives and I head out the door for baseball.

Meal #3 protein bar (whole oats with 20g protein) in about the 5th and 6th inning of game 1.

We win 7-1 against a team full of college players from Butler/Ball State/Purdue/IU, and they have been talking shit since our team (average age of about 38) decided to play in the college league. Felt good, but need to ice everything cause it all hurts, but cant show them this.

3-4 no RBI's, caught stealing...really and ugly 3 hits, but I'll take em.

2nd game gets rained out, head back to the firehouse.

missed 2 runs, but non eventfull I'm told.

meal 4 spaghetti with meat sauce. I add my whole wheat spaghetti instead of theirs, and eat a small portion. salad

meal 4= chicken breast, some green beans.

In bed by 10pm, No runs all night!!!!! Doesnt happen often, but this was a great night for it too, cause my ass is whipped.


Today

Home by 8 am

meal #1= you guessed it, oats/protein milk

workout= chest.
Decline barbell is first up (I cant do flat because of my shoulder, but can do incline and decline no problem because of the angle.) I'm still tired so decide to go more reps. 8 or more for every set. work up to 305#, but only get 7 with a little help.

Incline Dumbells
4 sets up to 105#'s, but only get those 6 times (so much for 8+ reps huh)
3 sets of weighted wide grip dips
and cable flye's from the low position

meal #2= protein shake I brought with me, because the wife went to the inlaws with the baby, and the Y has a pool!!! with milfs/highschool chicks for me to stare at while I sip my protein shake and sun myself!

Meal 3= chicken breast with corn, diet coke

meal 4= dinner is gonna be grilled salmon with asparagus, salad. probably throw in a scoop of ANPB at some point tonght too.


sorry this was so long (and probably boring) I will be back to the grind this whole week, and able to keep updated!

Later

 

[fireman664]

Great to hear other FFs on the board. I'm a FF/Medic and it's a real bitch to eat good at work. We have more than a few old timers who cook nothing but sausage, potatoes, and lots of bread with every meal. Im with ya on the DQ. Our station is literally 50 ft from Sonic and sometimes at night I have to give in to temptation, especially after running EMS calls all day with fire calls thrown in the mix. Great job on the diet while at work, I know it can be a struggle!

L8R, J

I hear ya USA. There are 9 of us at the station, and luckily 5 of us cook very healthy. They ofcourse arent exactly where I am with the diet, but I usually can make what they fix work for me pretty easily......Now the other guys, well, they fall into the "old school" you were talking about. Everything is fried, and since potatoes are a staple and kept stocked at the house, they are in about every meal...and like you said, sausage, bread ect. Those days are much tougher, but I am to the point where that food just doesnt even look good anymore.

 

[fireman664]

I hear ya USA. There are 9 of us at the station, and luckily 5 of us cook very healthy. They ofcourse arent exactly where I am with the diet, but I usually can make what they fix work for me pretty easily......Now the other guys, well, they fall into the "old school" you were talking about. Everything is fried, and since potatoes are a staple and kept stocked at the house, they are in about every meal...and like you said, sausage, bread ect. Those days are much tougher, but I am to the point where that food just doesnt even look good anymore.

tuesday, finally normalness returns.

meal #1= oats/protein mix

workout= LEGS (UGGGG)
20 min treadmill
4 working sets of squats
4 sets leg presses
goodmornings
leg extensions
leg curls
and some lunges just for fun
seated calves, and standing calves

meal #2= packed a protein shake, drink it at the pool with the usual assortment of milfs and highschool and college girls....ppprrrrrr

funny note, ran into a guy I played baseball in college with....havent seen him in about 7 years. His first statment to me was "looks like someone found them some steroids". Said he peged my weight at 190#, and doesnt believe its 164#....leaner does look bigger I guess.

meal 3= some brown rice, broccoli, chicken breast

meal 4= ANPB

meal 5= Laura leans ground beef with taco seasoning on lettuce with some ff cheese and lowfat sour cream....added some blackbeans to the mix, not sure how I feel about this since I have cut carbs from my evenings. any thoughts?


at the firehouse tomorrow...extrication training in the morning, hazmat training in the early afternoon, then a wlkthrough of what is standing of the new Colts stadium (It is in our district)...Then maybe drop by the local AAA baseball game if the weather is nice (also in our area)

this should challange the diet

later

 

[fireman664]

tuesday, finally normalness returns.

meal #1= oats/protein mix

workout= LEGS (UGGGG)
20 min treadmill
4 working sets of squats
4 sets leg presses
goodmornings
leg extensions
leg curls
and some lunges just for fun
seated calves, and standing calves

meal #2= packed a protein shake, drink it at the pool with the usual assortment of milfs and highschool and college girls....ppprrrrrr

funny note, ran into a guy I played baseball in college with....havent seen him in about 7 years. His first statment to me was "looks like someone found them some steroids". Said he peged my weight at 190#, and doesnt believe its 164#....leaner does look bigger I guess.

meal 3= some brown rice, broccoli, chicken breast

meal 4= ANPB

meal 5= Laura leans ground beef with taco seasoning on lettuce with some ff cheese and lowfat sour cream....added some blackbeans to the mix, not sure how I feel about this since I have cut carbs from my evenings. any thoughts?


at the firehouse tomorrow...extrication training in the morning, hazmat training in the early afternoon, then a wlkthrough of what is standing of the new Colts stadium (It is in our district)...Then maybe drop by the local AAA baseball game if the weather is nice (also in our area)

this should challange the diet

later

morning weight = 162.5 I am seeing detail in my abs I have never seen before.....I gotta be around 9% or so....but I am starting to notice that its harder doing my job at this body weight though....I am just so light and am used to being 175-180#'s.....but not gonna complain lol

alrighty then.............
at the firehouse wednesday.

no AM cardio, just couldnt get out of bed in time.

meal #1= protein oats and milk (again)

we have a really busy day of training and BS, so its gonna have to be a quick AM workout.

workout=back

wide grip pull ups, 4 sets
bent over dumbell rows 4 sets

go to the kitchen to get a little water and my crew is looking out the window at a plum of black smoke comming from the west (we are in a 3 story firehouse). we decide to go check it out....thinking I'm gonna catch me a little fire....no deal, just some cones (fire dept talk for white trash) burning a bunch of stuff in thier back yard.....they have one hell of a fire going though.
(its kinda funny. Thier house caught fire a few weeks ago on another shift. They dont want to pay to have it torn down, so they want to burn it piece by piece in a big bonfire in the back yard lol....I figure they will torch it now that we wont let them do it)

head back to the firehouse, but now dont have time to finish my back workout before our training.

meal 2= protein shake, as we head out the door.

back for lunch at noon
meal 3= chicken breast and 1 ear of corn on the cob from the shift before.

out for more training and the walk through of the new dome (or what little is standing of it), got to see where my season tickets are gonna be at though!!!!
no food from noon till about 6pm!!!
starving!!
meal 4= PB scoop as soon as I walk in the door.
meal 5= grilled chicken breast with green beans and a salad with ff dressing and some lowfat cheese.

only catch 1 run the rest of the night, and we sleep all night (I could get used to this). Only 2 runs on the day and we average about 3000+ a year, so a nice litle break. woulda been nice if that was a fire in the morning though, would have gotten us out of training.....and of course had a little fun too.

This is the second week in a row I have had my back workout jacked up....may try and throw in a second more complete back on saturday (usually a rest day).

Today is my wife and I's anniversary.....we will see how dinner goes since we are going out.

later all

 

[Ghede]

hey mon, first: happy aniversary man! all the best to you both..

Sounds like you have been kicking ass from your weight loss numbers, how do you feel? You mentioned the lighter body weight makes the job harder, do you mean you feel weaker based on the change in mass?

Any feel for how you are coming along in terms of percentages? the clearer view of your abs sounds great and sounds like you are more than on the right track...

cheers to the whole deal!

 

[Sassy69]

Happy Anniversary! Dinner -- nothing wrong w/ a good quality steak, potatoe & steamed veggies!

 

[fireman664]

Happy Anniversary! Dinner -- nothing wrong w/ a good quality steak, potatoe & steamed veggies!

Thanks guys!!

And I feel great....strong as ever, hell, today was arms and I got 7 reps of weighted dips with a 135# dumbell hanging from me (never done above 120#'s. I think its just the extra leverage from more bodyweight that I am missing. Holding onto a hose with 150#s of pressure is tougher at 160 than it is at 180 body weight...I guess.
I really think I am about 8-9%bf, just going by the detail I see in my abs....but that is a guess since the last bodpod was at 10.3% a month and a half ago.


today went good

meal 1= protein oats and milk

workout =Arms (- tris, *bi's)

-weighted dips 5 sets
*preacher curls 5 sets
-cable pulldowns 4 sets
*hammer curls 4 sets
-dumbell kickbacks 4 sets
*overhead cable pulldowns on the lat machine with the EZ bar 4 sets (a new excercise I've been doing for about 2 months...and love it!)...I super set these with
*seated alt. dumbell incline curls.
-closegrip pushups

meal2= protein shake

meal 3= scoop of ANPB
meal 4= Carabas Italian restaurant. Chicken marsala, salad, steamed veggies, diet coke. Then they must have seen our card exchange cause they ran out some canoli's (sp?) to share, and I indulged and ate 1 (sigh) oh well, tasted fu**ing great though lol

I just feel so motivated right now because I want the veins in the abs, and I think its within reach!!! but it is our aniversary so what the hey!

Thanks again, and be safe. I am off to an early bedtime.....and some, well.....you know, more dessert.

later