training for law enforcement

[kevmac27]

While working on my MBA, I did not make the time to work out for 3 years. I am now far in the process of applying for a federal law enforcement position and need to get back in shape pretty quickly. Although the tests are "simple" (2 mile run, situps, pull-ups, pushups, shuttle run), I have the following goals (in ranked order):

1. Loose body fat (nice "beer" layer around the stomach)
2. Build muscle/strength
3. Increase aerobic endurance

Only 2 weeks ago, I began a split routine of chest/abs, legs/back arms/shoulders/abs, with cardio every day.

My current suplement intake is 10g Creatine (post loading), 1200-2400mg l-glutamine, 2 x 2 Xenedrine, 1 centrum, EAS ZMA (although I am almost out and plan on ending that).

I have cut out all alcohol from my diet (for now- and not that I am an alcoholic- but would like to eventually have a beer or two on the weekends), and all "sweets". I haven't really been dieting, per se, but I have been conscious about what I am eating- and it helps significantly.

I am 5' 11", 190lbs, 26 yrs old- and in good health. I would appreciate any comments on different workouts, diets, or supplements as most of you are much smarter at this than I. I have approximately 5 months before any endurance testing begins, 3 months before an in-depth physical.

Thanks in advance for your help!!

kev

 

[DanG]

I'm taking my popat in a week. It consists of a short run, some jumping, a push-pull station with 80lbs on it and a 100lb dead weight carry.
For endurance for the run, interval training mixed with one or two longer constant speed runs should help you get your wind up. 5 months is more than enough time to get into awesome shape if you try, so I'd bust ass on the cardio and higher rep weights and smoke the tests when the time comes. Also, I'd cut back one day, maybe two on the cardio. Your body does need time to recover from cardio, so work in a day or two of rest.

 

[Bigsatan13]

Get a lobotomy so you are on par with your superiors!