Okay, lets see if I can't cover all of the points requested of me.
Starting with height and weight, I'm currently 295 lbs and 6'3. My last body fat test came out to 30% if I remember correctly.
Workout Schedule:
This varies from day to day. Our department has a gym facility which I'm practically living in. I start out my morning spending an hour and a half in the gym usually using a bike set to 6 on resistance and I try to keep my RPMs over 95 for approx. 45 minutes to an hour followed by flutterkicks, crunches, stretching, and other calisthenics. Before lunch I usually repeat the routine but maybe use a different form of cardio exercise such as the elliptical type machine. I also usually work on benchpressing and freeweights. I repeat this routine before dinner as well. Before I go to bed each night I either jog from the station to my parents' house (about 3 miles) or I go to the high school and run up and down the steps at the football stadium. I've been doing this specific routine for about 2-3 weeks and I've noticed improvements such as less fatigue. I'm going to do my self APFT tommorow evening and I will post the results.
Meals:
Breakfast usually is consisting of either a banana or a handful of cherry tomatoes. Lunch is generally a small can of tuna and some jalepenos. For dinner I try to have a salad with meat such as taco salad for example (no condiments but hot sauce). In the past several weeks I have gotten rid of all trash- the pizza, any kind of dessert type food, soda, burgers wings, that kind of stuff.
Other Preparations:
I've picked up some literature to help me along. Some of it is meant to directly help me in my endeavor, the rest to keep my head in the game.
-Runner's World-Beginner's Guide to Running
-Hunting Al Queda
-Chosen Soldier
-Get Selected for Special Forces
-Black Hawk Down
-Army Physical Fitness Pocket Guide
-Rangers in Korea
-Ghost Soldiers
Mentoring:
I had read that there was a mentoring section and have been in the process of locating it via the search button but didn't want to make a request before covering all bases. I would like to work with someone directly if anyone is interested in helping me out.
Recruiter:
I was recommended to a certain recruiter a few months back. He served in the 505th PIR and attended RIP but did not pass due to a medical reason (I forget what it was exactly.). He was recommended by an 18D I met at an airshow. So far he's backed up everything he's told me by showing the documentation on official Army websites (ie. AKO, COOL). He speaks very highly of the Rangers and Paratroopers (unlike other recruiters I've met). So far so good on that front.
If there is any other information I can provide I will do so. As I said I will post the APFT results sometime tomorrow night.
-Bowers
Introduction
Moderator: Site Admin
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Rock Island Ranger
- Ranger
- Posts: 10935
- Joined: February 8th, 2004, 10:00 pm
When you post PT results, we will comment accordingly.
One question. You are 295 now. Where was it that you started?
One question. You are 295 now. Where was it that you started?
RS Class # 7-76
I'm not the way I am because I was a Ranger - I was a Ranger because of the way I am.
¿Querría usted el primer redondo en la rodilla o la cara?
The road goes on forever and the party never ends.
I'm not the way I am because I was a Ranger - I was a Ranger because of the way I am.
¿Querría usted el primer redondo en la rodilla o la cara?
The road goes on forever and the party never ends.
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Sleepy Doc
- Ranger
- Posts: 1671
- Joined: September 19th, 2006, 4:54 am
It has been said before that there is reason we make you post with "Roger That, Ranger so-and-so.". When you get to basic, and for the rest of your military career you will address people by their rank. This gets you used to it. You need to fix yourself immediately. That not-withstanding...
OK, Your diet sucks.. and you are fat. The up side is that at 17 you can fix both very easily. Do it now and it will pay huge benefits when you are pushing 40 like me. So how do you do that? Glad you asked..
#1-Agua is your friend: You must drink water all the time. First, it will keep you belly full between meals, thus fooling your brain in to thinking you've eaten. Second, it flushes away the waste products your body produces from working out, thus speeding recovery time between workouts. You don't have to go by the old "8 glasses a day" rule, just keep drinking until your piss is colorless. Frequent, small amounts are better than big chugalugs. Your body can only absorb about a cup and a half every 15 minutes, so anything else is wasted anyway. If you can, use a "camelbak" type product. and keep it on you during the hours you are awake. (Obviously, not during school..) If you are not talking, you should be sipping water. Not gatorade, no sports drinks, water.. H2O.
#2-Eliminate ALL white powders: Refined sugar, starch, white flour, white rice.. These things are your kryptonite. Eat them at a bare minimum, or not at all. Choose things with whole grains, brown or basmati rice. Try and eat things that are naturally sweet; fruit, juices, etc. Check labels. If it has "Sugar" on the ingredients, put it back. If God didn't put the sugar into it, don't eat it. This is easier nowdays, but you still have to check. You want grains that are whole; "whole wheat", as opposed to just "wheat" bread.. there is a difference. For breakfast you can have cold cereal with skim milk, just lay off the Cap'n Crunch and have wheaties instead. (or kashi or whatever..)
#3-Salad, Salad, Salad.. Vegetables and fruits: Not much to say here. Eat lots of them. Raw better than cooked. Leafy greens are best, but mix it up and explore the produce section. See what you can come up with. Condiments are not the devil, as you might think. Unless you are dipping celery sticks in a jar of mayo and licking it off, a little here and there never hurt. Using butter is OK too, just don't wrap a stick in a lettuce leaf and snack on that. Go for the things with Olive oil. A Mediterranean style diet is very healthy. (screw you, Chiron!.. )
#4-Cut the Fat:With all the meats; grilled/broiled lean meats, not fried if possible.. Cold fresh-water fish is best (salmon, trout..everyday is fine) Believe it or not, Tuna not so much. They find now that it is very high in mercury content, so once a month, if that. If you don't like sushi, start. (just remember the brown rice..) Next would be Boneless/skinless chicken breast, turkey or lean pork. (every other day) Beef is OK, just make it your last choice and should be as lean as possible.(once a week) You are allowed one burger per month. That's it. For breakfast, you can have eggs. Hardboiled is best, and one yolk for every three eggs. (You want the protein anyway.. ) Try and drink 2% or skim milk. Yogurt with breakfast or lunch is acceptable.
In the end, You shouldn't be cutting back how much you eat, just make better choices, and allow yourself some flexibility. I realize you may have to go to Aunt Martha's for her fried fat with mayonnaise sauce and you don't want to piss her off. Adjust for it. Don't eat anything fatty for a week afterward, that kind of thing. If your are involved in a serious exercise routine, you should be taking in about 4-5000 calories a day. Make em the right calories and you will see the pounds melt away. DO NOT try and force yourself to loose more than 2 1/2-5 lbs a week. Any more and you can seriously fuck up your body.
Just be patient, it took you 17 years to put the weight on. Rome wasn't built in a day; If it was, we'd be using their contractor.
OK, Your diet sucks.. and you are fat. The up side is that at 17 you can fix both very easily. Do it now and it will pay huge benefits when you are pushing 40 like me. So how do you do that? Glad you asked..
#1-Agua is your friend: You must drink water all the time. First, it will keep you belly full between meals, thus fooling your brain in to thinking you've eaten. Second, it flushes away the waste products your body produces from working out, thus speeding recovery time between workouts. You don't have to go by the old "8 glasses a day" rule, just keep drinking until your piss is colorless. Frequent, small amounts are better than big chugalugs. Your body can only absorb about a cup and a half every 15 minutes, so anything else is wasted anyway. If you can, use a "camelbak" type product. and keep it on you during the hours you are awake. (Obviously, not during school..) If you are not talking, you should be sipping water. Not gatorade, no sports drinks, water.. H2O.
#2-Eliminate ALL white powders: Refined sugar, starch, white flour, white rice.. These things are your kryptonite. Eat them at a bare minimum, or not at all. Choose things with whole grains, brown or basmati rice. Try and eat things that are naturally sweet; fruit, juices, etc. Check labels. If it has "Sugar" on the ingredients, put it back. If God didn't put the sugar into it, don't eat it. This is easier nowdays, but you still have to check. You want grains that are whole; "whole wheat", as opposed to just "wheat" bread.. there is a difference. For breakfast you can have cold cereal with skim milk, just lay off the Cap'n Crunch and have wheaties instead. (or kashi or whatever..)
#3-Salad, Salad, Salad.. Vegetables and fruits: Not much to say here. Eat lots of them. Raw better than cooked. Leafy greens are best, but mix it up and explore the produce section. See what you can come up with. Condiments are not the devil, as you might think. Unless you are dipping celery sticks in a jar of mayo and licking it off, a little here and there never hurt. Using butter is OK too, just don't wrap a stick in a lettuce leaf and snack on that. Go for the things with Olive oil. A Mediterranean style diet is very healthy. (screw you, Chiron!.. )
#4-Cut the Fat:With all the meats; grilled/broiled lean meats, not fried if possible.. Cold fresh-water fish is best (salmon, trout..everyday is fine) Believe it or not, Tuna not so much. They find now that it is very high in mercury content, so once a month, if that. If you don't like sushi, start. (just remember the brown rice..) Next would be Boneless/skinless chicken breast, turkey or lean pork. (every other day) Beef is OK, just make it your last choice and should be as lean as possible.(once a week) You are allowed one burger per month. That's it. For breakfast, you can have eggs. Hardboiled is best, and one yolk for every three eggs. (You want the protein anyway.. ) Try and drink 2% or skim milk. Yogurt with breakfast or lunch is acceptable.
In the end, You shouldn't be cutting back how much you eat, just make better choices, and allow yourself some flexibility. I realize you may have to go to Aunt Martha's for her fried fat with mayonnaise sauce and you don't want to piss her off. Adjust for it. Don't eat anything fatty for a week afterward, that kind of thing. If your are involved in a serious exercise routine, you should be taking in about 4-5000 calories a day. Make em the right calories and you will see the pounds melt away. DO NOT try and force yourself to loose more than 2 1/2-5 lbs a week. Any more and you can seriously fuck up your body.
Just be patient, it took you 17 years to put the weight on. Rome wasn't built in a day; If it was, we'd be using their contractor.
B Co 3/75 '95-'99
4th RTB '00-'01
"ahh, Daniel-san.. When balance good, Karate good...everything good!.." K. Miyagi
4th RTB '00-'01
"ahh, Daniel-san.. When balance good, Karate good...everything good!.." K. Miyagi
ok. Almost 3 bills. That's still do-able. But on your rapid decent from 295 to a RIP ready 185 (or so) you MUST protect one of your most valuable assests in Special Operations, your knees.
They are going to take a terrible beating out on the roads doing all the running you need to do. Try to run on the shoulder, on grassy areas, a treadmill, anything to reduce the stress all that extra weight will put on your knees.
Also, if you have access to a swimming pool (high school, YMCA etc...) Stand chest/ shoulder deep and jog/run in the deep end of the pool for an hour or so.
Purchase THE BEST pair of running shoes you can afford, and consider custom inserts if you can afford them.
Your knees will thank you later....
They are going to take a terrible beating out on the roads doing all the running you need to do. Try to run on the shoulder, on grassy areas, a treadmill, anything to reduce the stress all that extra weight will put on your knees.
Also, if you have access to a swimming pool (high school, YMCA etc...) Stand chest/ shoulder deep and jog/run in the deep end of the pool for an hour or so.
Purchase THE BEST pair of running shoes you can afford, and consider custom inserts if you can afford them.
Your knees will thank you later....
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Sleepy Doc
- Ranger
- Posts: 1671
- Joined: September 19th, 2006, 4:54 am
-
Sleepy Doc
- Ranger
- Posts: 1671
- Joined: September 19th, 2006, 4:54 am