First I hope this is in the right forum. I been studying the forums for a while now and wanted to get. some feedback on a program I am about to do. First off, Im 44 yrs. been training off and on since my 20's, I have been a firefighter for over 20 yrs. About 2 years ago our dept. started a fitness evaluation once a year, it involves 1 1/2 mile run, max push ups and sit ups in one minute, body fat, static 1 rep bench from 1/2 inch above chest, sit and reach, it is all based on age and weight. I do well in the strength but poor in the body fat and run. I had my body fat tested about 6 weeks ago at 24% at 230 lbs @ 6'0". I am now at 215 with no loss of strength. I will test again in late sept. Here is the program I am about to start this monday:
protien at 170 - 200 g a day
not sure yet on exact cal yet per day.
very clean eating
post cylce support
diet pretty much the same ar 1st. month
what should I do or take after the ?
I have to lift weights in the am 5:30 - 6:00, should i take protien drink before workout or after, with carbs? milk or water?
1st. month workout shcedule
mon-weights upper, tue-cardio, wed-weights lower,thu-cardio,fri-weights upper, then next week legs twice and upper once.
one body part per day in am hard, cardio 2-3 times a week in afternoon.
any or advice would be great thanks, im sure I will have more questions