Losing 50lbs to get into the acadamy
 

Hi everyone,

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

Supplements:
Multivitamin
L-Glutamine
CLA

* 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!

I forgot to add that I am also drinking about a gallon of water a day.

Man, most pd's don't have a weight requirement or height. It was ruled unconstitutional... As long as you can successfully complete the pops test, and complete academy.. I assume your testing is similar to Kentucky... And besides 200 pounds is ridiculous for a 6' man... I'm 6'1 and weigh 220... And definitely not in an unhealthy weight range. It looks to me that they would at least have to go by body fat percentage.. If you can pass your physical agilities.. They shouldn't be able to exclude you from selection... Hopefully I'll be Kentucky State Police soon... I graduate with a criminal justice/law enforcement degree in May.... SO good luck with your weight loss and testing..

Hey does Kentucky use a poly or cvsa?

Seems all the agencys in Ca are big into them

San Diego Sheriffs Dept use the CVSA. Found this little youtube clip about it

Ky uses a polygraph, but it can only be used as an investigatory tool.. It's not admissible in court yet.. All voice analysis software is new and isn't in wide spread use hear yet.. Actually, we have been learning about kinesic interrogation. It's physically detecting deception through chains of verbal and (autonomic) nonverbal cues... Neat stuff.. Look into a guy named Stan Walters...

I think that you may be overtraining.

Are you doing weights and cardio together (same session) or splitting them up ( am / pm ) ?

Green Tea Extract may help shed some weight. (aprox 600-800mg daily)
Be careful with fat burners - they can mess around with you thyroid.
Fish oils also - 10 -15g daily
Some digestive enzymes may also help.

Add in some more protein to that diet of yours. Count the calories and give us a number.

Agreed

Replace one of those shakes with a meal. Too much of your protein is coming from shakes.

Work your legs to increase GH production. It will help you to increase size up top. Squats are a great total body exercise. They should be a part of your routine.

L-glutamine is a waste of money. Do a search on the site.

IMO you are doing too much cardio. Weight loss is a long-term lifestyle change if you want the weight to stay off.

You are also not getting enough macros to keep your metabolism up.
I read an article about fat loss and heres what they suggest:
They suggest 3 days of low carb, then 1 day of high carb, then repeat the cycle.

Low Carb Day
Eat five to six small meals, dividing your total intakes by the amount of meals you eat. Eat fibrous veggies with every meal. Eat starchy carbs (potatoes, brown rice, bread)in the first 3 meals and only protein and veggies in the last 2 or 3.
Protein: 1.7g x your weight
Carbs: 0.7g x your weight
Fats: 0.37g x your weight

High Carb Day

Same as above but eat starchy carbs and fibrous veggies with each meal.
Protein: 1g x your weight
Carbs: 2g x your weight
Fats: 0.3g x your weight

Carb cycling is one of many ways to lose weight. What do you mean by him not getting enough macros?