Weight loss routine/blog for Rookie Firefighter

I am 23 years old, rookie firefighter, 6'2" and quickly realizing how out of shape I am. :embarrassed: My previous full time job, which is now my part time job was a office job. Made me lazy.

Problem: I have gained 60lbs in the last year to laziness and poor eatting habits (super, super sized portions)

1 yr ago- 5 years ago: good conditioning, and weight training.
1 yr ago - 6 mo. ago: I worked out sparatically
6 mo ago - last wk: I worked out 0 times
1 wk ago - current: I worked out 2 times to get my average maxes to create a routine to begin working out again.

Before Stats:
230-235 lbs
15-17% body fat
51" chest
36" waist
18.5" arms
Bench: 6 reps @ 325 lbs
Squat: 10 reps @ 315 lbs
Curl: 6 reps @ 125 lbs
no weight dips: 30 (?)

Current Stats:
285-290 lbs
30-31% body fat
52" chest
43" waist
18" arms
bench: 6 reps @ 285 lbs
squat: 10 reps @ 285 (struggling)
curl: 6 reps @ 90 lbs
no weight dips: 5

Objective: I am manning up to commit myself to Loose 50 lbs in 6 months and TONE UP. I dont plan on putting on bulk. Nor using any bulk/strength supplements. Only cutters.

I know how to eat right, I am going to begin out slow at first so my body does not go into "fat-storing hard to loose anything including water weight" status. And go back to a well balanced meal plan.

Questions:
Is 4 days of 30-45 minutes of low to medium intensity cardio suffice?
If not, please recommend.

I know while bulking, I focused on cardio before my strength training, but I honestly prefer it after my training. Is this a NO NO? Remember I only plan to TONE UP.

I have trained using the 5x5, 10x10, 3x6, 2x10...you name it. Should I go back to basics with a 3x10-12 split using the schedule below?

Monday: Chest, Tri's, Calves
Tuesday: Back, Bi's Traps
Weds: Legs, Calves
Thursday: Shoulders, Traps Tri's and Bi's
Saturday: Back, Legs, Calves <--- Need opinions here.

I plan to do alot of swimming as well. To teach me to control my breathing.

Thanks in advance for the help, support and suggestions.

I'd do at leat 5 days of cardio with windsprinted 45 min sessions

If you do morning cardio then use Cardio Breeze. If not then get Thermorexin and use that after breakfast.

Get the SesaPure/Glucorell combo and add Levorex if you have the budget.

GEEK2FREAK said:

I am 23 years old, rookie firefighter, 6'2" and quickly realizing how out of shape I am. :embarrassed: My previous full time job, which is now my part time job was a office job. Made me lazy.

Objective: I am manning up to commit myself to Loose 50 lbs in 6 months and TONE UP. I dont plan on putting on bulk. Nor using any bulk/strength supplements. Only cutters.

Click to expand...

Happens to the best of us - congrats and good luck on your current objectives!

Ulter said:

I'd do at leat 5 days of cardio with windsprinted 45 min sessions

Click to expand...

Wow, you think to start?

I like to ease into cardio and up it when diet starts to fail.

Hey bro I have been a firefighter for about 5 years now and it is a hard ass job. If you really want to be a good firefighter you need to focus on endurance and strength. Your workouts, in my opinion, should have very little rest in between sets. I would up your cardio to about 45-60 minutes though. Good luck on your new goal and welcome to the Brotherhood.

jbigboyj said:

If you really want to be a good firefighter you need to focus on endurance and strength. Your workouts, in my opinion, should have very little rest in between sets. I would up your cardio to about 45-60 minutes though.

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Ahhhh nevermind - Ulter/bigboy - I get yah.
i wasn't even thinking about that.

Ulter said:

I'd do at leat 5 days of cardio with windsprinted 45 min sessions

If you do morning cardio then use Cardio Breeze. If not then get Thermorexin and use that after breakfast.

Get the SesaPure/Glucorell combo and add Levorex if you have the budget.

Click to expand...

Thanks for the advice. I can handle 5 days of cardio, or more.

Cash is not an issue.

As for the T'rex and L'rex. I have a bunch left over from a while ago but I need to order more. I plan to stack it like this:

2 T'rex, 3 times daily
4 L'rex, 3 times daily

HOW do i incorporate the SesaPure and Glucorell?

Would it be wise to add in CLA @ 5 grams daily as well? I have 1000 capsules from www.1fast400.com that I order a while ago but did not start using yet.


And Miss Velvet, thank you s'much.

Thermorexin
Levorex
SesaPure
Glucorell R
CLA
Cleaned up diet
Workout in check

This is going to get me to lose 50lbs in 6 months?

Macro and Utler, thanks for your help.

8 am -Started 2 T'Rex and 4 L'rex. My tolerance is apparently still high. No jitters, no anything. I did chug 32 oz's of water with the dosage, maybe that eased it up alittle.

9 am - continued to drink water and ate a cereal bar.

12:00pm - have already drinken 64 oz's of water, urinated 6 times, Taken 2nd dose of T'rex and L'rex, and have eaten 1 chicken breast and some left over brown rice from last night.

I brought some chicken breast chopped up and some baby carrots for snacks later on.

As of Friday, I weighed in at 288lbs. This morning after pee and shower. I weighed in @ 282lbs.

The only thing I have really done is cut out sugers, and balanced/proportioned meals.

My Seaspure and Glucorell R should be ordered tonight, so i may have it beginning of next week.

Monday = the big day in the gym. Ill start my routine and cardio then.

This week has just been focused on detoxing.

Standby for more updates.