Posted: 8/23/2013 11:39:22 AM EDT
| I'm an LEO. Since I've gotten out of the academy I haven't been in the gym much. I'm 6'4' 275. I need to put some muscle on in place of the fat. I plan on going to the gym 3 days a week and doing cardio 2 days that are not the same days as gym days. What are some suggestions? |
| Ok pretty much the same build - Buy a quality Bicycle - its a hell of a lot easier on your knees ankles feet. Put a bag in front on the handle bar for gun and Id case. Have reflective belt like military uses to run or some reflective material or good lights and go ride. Look at the Cannondale "Quick 4" bike about $699. |
|
Starting strength, I've done it before but not exactly as a beginner, I regret not starting with it as a beginner, i'd be in a better place probably. Since you're LEO I'm assuming you eat out a lot, it was a problem for me out of the academy. Some quick tips regarding nutrition from one LEO to another
-No fast food, ever. -Subway is fast food. You could do worse, but you can do a lot better. -Pack a lunch box, throw tons of HEALTHY snacks (i.e. nuts, veggies, etc) in the box. Pack a HEALTHY lunch. *healthy lunch ex veggies/chicken. lean meat + sweat potato. experiment with paleo/primal, wasn't really for me but it's effective. *eat whatever you want while you're on shift... as long as it comes out of your lunchbox and not the local burger/taco/donut place. -Try intermediate fasting, carb back loading, etc, see what works. I don't have any carbs til post workout and I'm leaning out and not dropping much if any muscle. I'm more alert and aware on duty. |
|
I am assuming you are a beginner? If you want options, look through the beginner list of the following links and see what would work best for you. I had a friend who started with PHUL and had great results. It is a four day split though. |
| Scott Sonnon has many 'bonifieds'. He created a half dozen (maybe eight?) programs under the name 'TacFit'. I am doing TacFit Warrior, another follow is doing the kettlebell program. They are all good, one of them may be just right for you. Note: His advertising style is corney but the stuff is good. |
|
Quoted:
I try not to eat fast food. My wife generally cooks for me on my dinner break. What about the 5x5 workout? I've been looking at that, is that something good? Eating is probably my biggest weak point. That's like starting strength with more sets. You will be glad you are doing less sets when the weight starts adding up. Make sure you have someone to make sure your form is correct or video yourself. |
|
Quoted: I try not to eat fast food. My wife generally cooks for me on my dinner break. What about the 5x5 workout? I've been looking at that, is that something good? Eating is probably my biggest weak point. |
|
Quoted: A 5x5 is an intermediate stage routine. You don't want that. Do Starting Strength until you are unable to linearly progress. At that time you go to either 5x5, Texas Method, Wendler's 5/3/1, Westside, etc Quoted: Quoted: I try not to eat fast food. My wife generally cooks for me on my dinner break. What about the 5x5 workout? I've been looking at that, is that something good? Eating is probably my biggest weak point. There are 5x5 programs that are designed for beginners, strong lifts would be the most popular example. Reg Parks was about the original one which was 5x5. They all focus on your core lifts with progressive overload and resets. They are legit novice programs. Madcows 5x5 is an intermediate. They change around weight progression and don't squat everytime. |
|
Quoted: There are 5x5 programs that are designed for beginners, strong lifts would be the most popular example. Reg Parks was about the original one which was 5x5. They all focus on your core lifts with progressive overload and resets. They are legit novice programs. Quoted: Quoted: Quoted: I try not to eat fast food. My wife generally cooks for me on my dinner break. What about the 5x5 workout? I've been looking at that, is that something good? Eating is probably my biggest weak point. There are 5x5 programs that are designed for beginners, strong lifts would be the most popular example. Reg Parks was about the original one which was 5x5. They all focus on your core lifts with progressive overload and resets. They are legit novice programs. Madcows 5x5 is an intermediate. They change around weight progression and don't squat everytime. |