help a firefighter's diet

[odetothefireman]

I figured I would go right to the horse's mouth with my questions. I would appreciate any critiques good or bad on my diet and excercise. I want to lean up as much as possible due to the fact i am going to Greece in three weeks and trying out for the calender (not my idea, but some say i have a chance,just need more definition). All this i put together on my own.. Should I cut out dairy and all fats and just eat protein, veggies and oatmeal. anyway the guys at the firestation will be ever so greatfull. thankyou

my stats are
5'11"
183 lbs
unknown body fat but i have ab definition
and I have 32-33" waist.

this is my weekly w/o
Day 1: 5 min jump rope, 15 min ab circut, 20 min intense weight circut, later in the day 40 min running at 7.5 and 8 min mile.
Day 3: same as above
Day 5: same as above
Day 2: usually 20-30 min intense plyometric circuts. i.e. pushups squats, pull ups etc. then 40 min running
Day 4: Same as day 2

My diet is:
meal 1: 1 cup cooked oats, 1/2 cup blueberries, 25 grams protein powder, meal 2: (after workout) 25 grames protein powder, 6 oz. fat free yogurt(80 cal) 1/2 tbsp natural peanut butter, 1/2 cup blueberries
Meal 3: 5 oz chicken, 1 tbsp olive oil, and big salad with broccli,onions,bells,mushrooms, and cucumber
Meal 4: (1 hr before run) 1/2 cup non fat cottage cheese, 1/2 apple, 1 tbsp peanut butter
Meal 5: 4-6 oz chicken, alot of steamed or sauteed veggies(same as ones above with squash,eggplant) as well as my homemade salsa.
Fit day said this was about 1600-1700 cal

this is my weight circut in case you wanted:

bent over 50 lb DB rows 12 reps: go directly
incline chest DB press with 65's for 12-15 reps
full squat to military press with 25 lb DB for 15 reps
12 dips with 10-20 lb
Chest fly with pullies at 45 lbs for 10 reps
chest decline pullies at 45 lbs for 10 reps
tricep press at 120 lbs for 10 reps
barbell curls 50 lbs for 10 reps
225 lb Deadlift to shrugs for 8 reps
(then 1 minute rest) do 2 more circuts

[tviceman]

I figured I would go right to the horse's mouth with my questions. I would appreciate any critiques good or bad on my diet and excercise. I want to lean up as much as possible due to the fact i am going to Greece in three weeks and trying out for the calender (not my idea, but some say i have a chance,just need more definition). All this i put together on my own.. Should I cut out dairy and all fats and just eat protein, veggies and oatmeal. anyway the guys at the firestation will be ever so greatfull. thankyou

my stats are
5'11"
183 lbs
unknown body fat but i have ab definition
and I have 32-33" waist.

this is my weekly w/o
Day 1: 5 min jump rope, 15 min ab circut, 20 min intense weight circut, later in the day 40 min running at 7.5 and 8 min mile.
Day 3: same as above
Day 5: same as above
Day 2: usually 20-30 min intense plyometric circuts. i.e. pushups squats, pull ups etc. then 40 min running
Day 4: Same as day 2

My diet is:
meal 1: 1 cup cooked oats, 1/2 cup blueberries, 25 grams protein powder, meal 2: (after workout) 25 grames protein powder, 6 oz. fat free yogurt(80 cal) 1/2 tbsp natural peanut butter, 1/2 cup blueberries
Meal 3: 5 oz chicken, 1 tbsp olive oil, and big salad with broccli,onions,bells,mushrooms, and cucumber
Meal 4: (1 hr before run) 1/2 cup non fat cottage cheese, 1/2 apple, 1 tbsp peanut butter
Meal 5: 4-6 oz chicken, alot of steamed or sauteed veggies(same as ones above with squash,eggplant) as well as my homemade salsa.
Fit day said this was about 1600-1700 cal

this is my weight circut in case you wanted:

bent over 50 lb DB rows 12 reps: go directly
incline chest DB press with 65's for 12-15 reps
full squat to military press with 25 lb DB for 15 reps
12 dips with 10-20 lb
Chest fly with pullies at 45 lbs for 10 reps
chest decline pullies at 45 lbs for 10 reps
tricep press at 120 lbs for 10 reps
barbell curls 50 lbs for 10 reps
225 lb Deadlift to shrugs for 8 reps
(then 1 minute rest) do 2 more circuts

Whats up fellow firefighter. Your diet is actually pretty good, if a bit low calorically. If I were you, I'd skip the peanut butter in your post workout meal, add some juice instead. And add a sixth meal to your day. If you add that sixth meal, make it either a protein shake at night or 6 oz. of lean red meat with a salad or something like that.

But all in all, it's not a bad diet especially for someone who isn't competing.

[Firekiller51]

where are you guys firefighters.........I'm over in NH


how has that weight circut treated you? I was looking into doing something like that

[tviceman]

where are you guys firefighters.........I'm over in NH


how has that weight circut treated you? I was looking into doing something like that

I'm a firefighter in Kansas City, MO.

[odetothefireman]

I am a firefighter in Houston,Tx
In all actuality i have gotten great results from the circut training. As of today my ab definition is great. 1st time I have ever had them. my waist this morning is 32.5" and i weigh 182 lbs. Just need to tone by two weeks

[odetothefireman]

got cut off. we just had a fire. anyway. I know there is really not alot of time left before the final cuts and my trip but i was wondering for future reference about my diet and what could i do for these last two weeks to really dial in as much as possible.
In regards to my diet i have changed it up a little bit.
Meal 1: 35 grams protein powder,1/2 cup dry oats, 1/2 cup blueberries
Meal 2: (post w/o) 50 grams protein powder, 1/4 dry oats, 1/2 cup blueberries ( all blended to shake)
Meal 3: 4-6 oz chicken,2-5 cups steamed veggies or big salad with olive oil
Meal 4: 1hr before run 25 grams protein powder, 1 tbsp natty peanut butter
Meal 5: 5-6 oz. chicken, big big salad with olive oil or steamed veggies.

I will say that on the days i am at the station (2 days per week) I eat a sixth meal usually of one of the same above minus complex carbs. should i use a diuretic, or continue with as is. I also increased my runs to 45 min at 8 min pace.

Again in advice good or bad would be extremely helpful thanks