Aiming to be strong/quick enough to get into the fire/police service in three years time

To gain muscle while maintaining/losing bodyfat (around 13%)

1.5g/lb protein intake
Complex carbs in morning only
Modest fat intake through dairy only
One cheat meal a week
Exercises - staple bench/squat/deadlift, adding/changing exercises monthly so I don't plateau.
Low intensity cardio the days I'm not training (4:3 respectively)
Good quality sleep

That's about it yeah?

Why are you only getting your fats from dairy?

Sounds pretty good. Take fish oil + olive oil too. Many benefits for fat loss.

Also, it doesn't hurt to walk everday but legs day and if you want to speed it up even more, I'd walk in the evening on off days too for 20-30 minutes.

Maybe just have sunday as a cheat day? You know for sanity reasons

In three years you will be a monster!

Kerpal said:

I don't think that's a very good program if you're getting ready for firefighting. You should incorporate some conditioning/power/odd object lifting and not just max strength/bodybuilding type training. Ross' stuff is supposed to be great for firefighters, Crossfit too.

Click to expand...

Thanks mate, what's Ross' full name again? It's been a while since I checked him out the first time.

I-tallionStallion said:

Sounds pretty good. Take fish oil + olive oil too. Many benefits for fat loss.

Also, it doesn't hurt to walk everday but legs day and if you want to speed it up even more, I'd walk in the evening on off days too for 20-30 minutes.

Maybe just have sunday as a cheat day? You know for sanity reasons

In three years you will be a monster!

Click to expand...

Cheers, will do

Ross Enamait