Future Firefighter (need help going to start fire academy in sept.)

[Nader E. K.]

Well I've been letting myself go for about a year now to injuries and what not and it's finally time to get my ass rockin' again. As the title says I'm starting the fire academy in about 9 months and need some help. I'm 23 5'10" 215. 215 is pretty damn high yes but you would guess I was, but besides that fact I need extreme work in every area. So heres my food diary that I'm going to be going by everyday... need it to be simple foods that I can make quick or in advance. I have a pretty crappy schedule, between 24 hours shifts at work and school everything else takes a nice back seat. So here it is, please change refine whatever needs to be changed as I am not so good at this YET...

Meal 01
-5 egg whites
-1 whole egg boiled
-3/4 cup oatmeal (water no milk)

Meal 02
-5 egg whites
-1 whole egg boiled
-3/4 cup oatmeal (water no milk)

Meal 03
-4oz. Chicken Breast
-1 cup brown rice (100% whole wheat)

Meal 04
-4oz. Chicken Breast
-1 cup brown rice (100% whole wheat)

Meal 05
-4oz. Chicken Breast
-1 cup brown rice (100% whole wheat)

Meal 06
-6oz. Canned Tuna
-4 cups mixed green salad (no dressing)

As you can see I need lots of help.. missing lots of greens, might be over doing it with the brown rice but its quick and i can make it for the week. Trying to keep my calories at about 2000 to 2200 for the time being. As far as working out, im gonna try my hardest to hit the gym in the morning at like 5am to get 30 minutes of cardio in on an empty stomch. lAnd than lifiting after 6pm. Ok so that's what i came up with change what u need comments are always welcome good or bad, thanks.

 

[Jodi]

Looks goog but a few things. What do you mean 100% ww next to the brown rice? You need about 2 more servings of Veggies and you need to add some EFA's into this diet. Get some Fish Oil caps and take them with your meals. Typically 10 caps of Fish Oil is good enough depending upon the potency.

 

[DeadBolt]

What are your goals here? Try to lean out..fet a little bigger?

As jodi said you need some efa's and veggies. The 100% WW was baffling me as well. When will you be working out? I don't see a post w/o shake or fast absorbing protein source there....post w/o nutrition is very important

 

[Nader E. K.]

yeah trying to lower my body fat percentage and increase muscle mass... need lots of endurance and stamina... don't need to get extremely bulky but from what ive heard from past firefighters that were pre-training for the fire academy is that they ran 5 miles a day and when they hit the academy they felt like they werent ready for it, the one thing they regret is not training harder before the academy.

And yes to correct myself it's natural whole gain not 100% whole wheat, sorry.

Do you have any recommendations on what brand fish oil to buy and what dosage?

 

[seven11]

hey good luck at the academy bro, im waiting for the firefighter tests that are next year here in slc

 

[Nader E. K.]

just test everywhere you can to get to know what they consist of.

 

[DeadBolt]

When it comes to training try to simulate the activities...I posted about this the other day in another thread. As well as mixing it with a strength and endurance routine.

As for the diet...you may need to lower the carb intake and maybe up the protein. You want mroe cals coming fromt he protein over the carbs when trying to cut. Don't eliminate the carbs but lower em some.

As for being prepared...pick up some of the study guides and just study your ass off. Know everything there is to know. When you think you are the smartest firefighter out there study some more b/c you missed something. Train the activities you need to perform and especially your weaknesses...dummy drag, stairs, hose drag, running, etc etc etc. I will be training for my test in a few months and can't wait! I have all the gear I need and am raring to start now but don't have the time.

Like i said before do a search on my other thread I piosted there is some helpful info there...and just keep at it. Work hard..diet hard...and keep the desire burning in you. Don't slack and kick ass. Its good your starting early and in 9 months I'm sure you will be at the top of the list after the test.

 

[Nader E. K.]

Ok I have decided to eat as little carbs as I can for meals 4 5 and 6... so no brown rice for those and sub them out for a little bit more protein and more greens and adding fish oil caps to each meal.

Is a post work out shake considered a meal?

If it is, would it be smart to sub out meal #5 for a protein shake since thats most likely going to be my post-workout meal?

 

[Nader E. K.]

So far I have calculated this... I need...

2200 calories
24.4 fat (10%)
247 protein (45%)
137 carbs (25%)

Does this actually have to add up to 100% if it does suggestions are needed?

Thanks so far for everybodys help