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  1. #1
    Registered User DeputySwole813's Avatar
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    Needing some help fell way off track and I hate it!

    Guys/gals,

    I love being fit but since coming back to being a deputy sheriff I'm going backwards in fitness. I need help getting back on track. I need to lose like 20# fat easy if not 30+#'s. I can't be out of shape lives and my sanity depend on it you all know what I mean lol!

    Current pix in my bodyspace posted today!

    I'm 6-2 248 currently but im much better at 220ish!

    Any ideas on a good program for a cop that's stuck in his truck a lot.
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  2. #2
    Registered User lolopoloko's Avatar
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    first of all stay away from oily foods.
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  3. #3
    Registered User Vandeman17's Avatar
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    Originally Posted by DeputySwole813 View Post
    Guys/gals,

    I love being fit but since coming back to being a deputy sheriff I'm going backwards in fitness. I need help getting back on track. I need to lose like 20# fat easy if not 30+#'s. I can't be out of shape lives and my sanity depend on it you all know what I mean lol!

    Current pix in my bodyspace posted today!

    I'm 6-2 248 currently but im much better at 220ish!

    Any ideas on a good program for a cop that's stuck in his truck a lot.
    I would recommend focusing on your nutrition by eating at a slight defecit and fitting in exercise when your shifts allow. If possible, try and meal prep foods that you can eat throughout your day. Lots of good info in the nutrition section stickies to get you rolling. Good luck and I appreciate your service!
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    Registered User DeputySwole813's Avatar
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    Thanks. Yeah I know meal prep is Killin my fat loss. I just feel when I prep and eat that way I'm not active enough in my patrol unit to not gain. Anyone have any articles or information on carb cycling? I can't be fat anymore I worked to hard to not be and I can't stop the fall off the fit train.
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  5. #5
    Registered User Vandeman17's Avatar
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    Originally Posted by DeputySwole813 View Post
    Thanks. Yeah I know meal prep is Killin my fat loss. I just feel when I prep and eat that way I'm not active enough in my patrol unit to not gain. Anyone have any articles or information on carb cycling? I can't be fat anymore I worked to hard to not be and I can't stop the fall off the fit train.
    No need to carb cycle to lose weight. Just figure out your tdee, total daily energy expenditure, and then eat a few hundred calories below that. Mix in a wide variety of foods you enjoy with sufficient protein, fats and fill remaining calories as you please.
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  6. #6
    Bloody but unbowed fittofattofit's Avatar
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    You are probably 25%+ body fat now but the good news is that you've got a very solid base and that, after a cut, you'll not only be feeling better but you'll be looking bigger and stronger. I think you want to aim for under where you were at 225 and probably shoot for 200 and around 12% body fat. You can carb cycle if you want but because you'll need to drop the cals for 4 to 5 months you are going to have to look at long-term strategies to cut your overall calorie intake. My first tip is don't drink calories ... stick to water or soda water and cut out juice and any sugary drinks. Save the liquid cals for those that you really enjoy, like the odd beer or for lean protein shakes. 2nd, cut out the calorie laden crap foods like sauces and fries. 3rd, track your cals on an app ... I like 'Tap&Track' but there are plenty out there ... once you get an idea of where your cals are and when you know you are heading in the right direction, then you won't need to track. As a big guy with good muscle mass and an active job I'd have thought you'll be losing fat on under 3000 cals per day so that's not too hard to do just by being tidy with your diet. The carb cycling comes in handy where you trade off a good night out with a few low carb days after to compensate .... makes for a much more normal social life so you aren't that guy who's always ordering the undressed green salad
    Last edited by fittofattofit; 01-13-2018 at 08:39 PM.
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  7. #7
    Registered User latverian41's Avatar
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    Thanks for your service bro.

    Just put aside the time for your workouts and eat healthy. Force yourself at first you know how it is! After the first week or so you will be back on track and in your routine.
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