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?

 

[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