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Correctional officer needs to get in shape

LaC.O. Posts: 1 Joined: 2014/04/02	2014/04/02, 08:25 AM So I am a correctional officer and I let myself go for the last few years. Now I have decided I want to get into shape so I can try out for the tactical unit (you have to pass a physical endurance test.) I am 27 and I'm 5'11 200 pounds. I am pretty out of shape. As of right now I can only do 25 push-ups. I just joined snap fitness gym and need a workout routine ( what groups I show work on what days, should I take supplements and things such as muscle milk and other pre work out things.) I just need to get in good shape so I can get on tact team and look good!
Mr_Geezer Posts: 91 Joined: 2013/08/08	2014/04/02, 11:49 AM Don't waste money on supplements except maybe protein supplements. Protein requirements vary wildly depending on who you ask. Most supplements just put money in the manufacturer's pocket and make little difference. Clean up your diet. Try to reduce processed food  and sugar. Do it gradually so you can stick to it. Make what you are doing a lifestyle change rather than a "diet and exercise" activity to achieve a temporary goal.
Mr_Geezer Posts: 91 Joined: 2013/08/08	2014/04/02, 12:28 PM I've seen required protein placed at  1/2 gram per pound of bodyweight to 1 gram per pound. I weigh 205 and try to get between 100 to 150 grams per day. Some days I hit 200 if I have fish or lean pork for dinner. You can eat a pound of tuna and have very few calories to show for it.