Firefighter calendar shoot-4 wks out

[Firemedic90]

Hi all.

This is my very first post on a fitness forum. I'm sorry I haven't had the time to do all the required reading yet but I promise I will get around to it as soon as time permits.

Here's the deal. I'm a firefighter in S. Florida and have been chosen to participate in a firefighter calendar. The shoot is about 6 weeks out at around Sept 25.

I'm a naturally lean person, but as I get older (closing in on 35), the lb's start to accumulate around the midsection and I'm trying to get rid of that last layer of fat to uncover the abs. They are beginning to show through, but not nearly what I'd like.

I'm most likely around 10-12% BF now. And I want to know how to structure my diet for the next month to lean out as much as possible.

I'm in the gym almost every other day doing 6-8 rep sets, and not nearly enough cardio.

I'm sure I will be writing again the week before the shoot asking about last minute leaning tips!

Any suggestions would be greatly appreciated.

Thank you, thank you, thank you.

 

[maze]

You have time to get the abs to show... First you will need to do abs every other day from now on. An make sure you exercise the 3 main abdominal areas. Make abs your 1st exercise when you enter the gym. Work your delts too, bigger delts makes the waist look smaller.

80% of the work will be on the diet.

Cut the carbs, and up the protein intake, watch the fat too. Do not eat carbs on your last meal, concentrate your carbs on the morning and lunch, but not much. Forget about candy or sugar, no burgers with cheese for now ... A supplement like "Lipo 6" can help you to get there faster.

 

[maxpro2]

To be honest, I'm not sure if it is possible at 10% bf to have your abs show in a month.

 

[Firemedic90]

You have time to get the abs to show... First you will need to do abs every other day from now on. An make sure you exercise the 3 main abdominal areas. Make abs your 1st exercise when you enter the gym. Work your delts too, bigger delts makes the waist look smaller.

80% of the work will be on the diet.

Cut the carbs, and up the protein intake, watch the fat too. Do not eat carbs on your last meal, concentrate your carbs on the morning and lunch, but not much. Forget about candy or sugar, no burgers with cheese for now ... A supplement like "Lipo 6" can help you to get there faster.

Funny. This is almost exactly what I've been doing With the exception of Lipo 6. At least I know I'm on the right track.

To be honest, I'm not sure if it is possible at 10% bf to have your abs show in a month.

I really have no idea what my BF is right now. That was kind of a guesstimate. Now understand, I'm not looking for Men's Health quality abs here. Just enough so the photographer has something to work with. Maybe a picture would help?

Thanks for your replies. I'll keep working on it.

 

[bludevil]

I've found while cutting that consuming carbs for breakfast and PWO really helped me lean out faster. Carbs should be slow-burning carbs like oatmeal (not instant), sweet potatoes, fiber one cereal etc...
Grilled chicken and fish will be your best friend the next few weeks. Make sure to get your veggies in as well. I'd say veggies with at least 3 meals during the day. Fats should mostly be from fish oil, flax and occassionaly natty pb. Supps I'd take would be a fat burner like ephedrine and Sesathin. Up the cardio as well.

 

[QuestionGuy]

pffffffffffffffffffffffffffff, firefighter, lazy bums!!!! lol

 

[Firemedic90]

pffffffffffffffffffffffffffff, firefighter, lazy bums!!!! lol

NICE. You must be a cop.

As we say, 10 points higher on the civil service test and cops could have been firemen too.

've found while cutting that consuming carbs for breakfast and PWO really helped me lean out faster. Carbs should be slow-burning carbs like oatmeal (not instant), sweet potatoes, fiber one cereal etc...
Grilled chicken and fish will be your best friend the next few weeks. Make sure to get your veggies in as well. I'd say veggies with at least 3 meals during the day. Fats should mostly be from fish oil, flax and occassionaly natty pb. Supps I'd take would be a fat burner like ephedrine and Sesathin. Up the cardio as well.

Yea. thats pretty much the track I'm on. All simple sugars are out, no white breads or pastas, and I try to frontload my carbs toward the early part of the day. I know I'll have to suffer through some more cardio, but I don't think I can give up the PB. Maybe I'll try the stuff they grind in the store instead of the Skippy with all the sugar.

I'm pretty dedicated to this thing, so I think I'll do ok with the dieting.

thanks again.

 

[bludevil]

definately go with natural pb instead of processed.

 

[Firemedic90]

Bluedevil, what's your BF % in your avatar? It seems we have about the same body type, I'm just not quite as muscular or as lean. But your physique in that pic is what I'm after, whether I can do it for the calendar or if it takes me longer.

Thanks.

 

[bludevil]

I was at 7.6% bf in my avi. I was around 11%bf when I started and dieted for 8 weeks. I followed Twin Peaks Carb Cyling diet (if you don't know it, their's a sticky at the top of this forum), did GoPro's P/RR/S training routine 4 days a week. Did cardio other 3 days on treadmill at a speed of 5.0 and incline of 10 for 20 minutes. Kind of a fast walk up a hill. Read this was better for fat loss. Supps used was protein pwdr, creatine, bcaa's, sesathin and scorch (fatburner). Starting weight was at 197, finished at 184 I believe. I had a journal for this diet and training. Here's the link for it if you want to read it to get more insight to diet and training.http://www.ironmagazineforums.com/showthread.php?t=47372