I am in the process of getting hired for one of the local Police Department's and realized I have about 4 months to lose 50lbs. The Department's height to weight ratios need me to be at 200lbs and I am now currently 250lbs. Ouch!
I used to have a great physique but got burnt out on the whole working out/diet lifestyle. I am 6'0, 250lbs, and 31 years old. I am very much looking forward to getting back in shape. I haven't been this motivated for a while. I started a program yesterday 2/27 and would like some advice if I am on the right track. My goals are to not get big but to lose weight and shred back up.
Here is a sample menu:
Meal 1 - Two scoops protein powder (50g) w/flax and banana
Meal 2 - 4-5 oz chicken breast with 1/2 cup brown rice
Meal 3 - Protein shake (40g protein 12g carbs)
Meal 4 - 3/4 cup low fat cottage cheese with low fat yogurt
Meal 5 - 4-5 oz lean red meat with big salad (no cal Italian dressing)
Meal 6 - Two scoops protein powder (50g) w/flax
I am looking for a good fat burner. I noticed that Ephedra products are being sold again online. Recommendations?
I am doing HIIT cardio Mon-Sat for 20min on an empty stomach. I understand that this amount of cardio can limit muscle gain and I am ok with that for the time being. Mon/Wed/Fri I lift after my cardio workout. I do not work legs because my legs are already very muscular.
Sample training week:
Mon - Cardio/Chest and Bi's
Tues - Cardio/Abs
Weds - Cardio/Shoulders/Tri's/Back
Thurs - Cardio/Abs
Fri - Repeat Monday
Sat - Cardio/Abs
Sun - Off
I am planning on having a few cheat meals on Sunday just to keep sane. Nothing overboard however.
Comments and suggestions appreciated. Thanks!