Posted: 4/22/2009 8:46:02 PM EDT
| I'm shipping to OSUT in a couple months, and i want to lose some extra weight and bulk up a little. right now i can bench about 120-125. with a one rep max of about 160. I weigh 220, but need to weigh about 195 or 200 even. Thanks in advance. |
| As weird as it may sound, my recommendation is stay out of the weight room. Do pushups, situps, pullups, air squats, and RUN RUN RUN. You will be miles ahead of most other trainees if you can max the APFT as soon as you get to Basic. Just curious, how old are you? |
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I'm shipping to OSUT in a couple months, and i want to lose some extra weight and bulk up a little. right now i can bench about 120-125. with a one rep max of about 160. I weigh 220, but need to weigh about 195 or 200 even. Thanks in advance. it's been said already, but I'll say it again.....ditch the weights they won't help you. It's not about brute strength, while some is needed it's not the focus. You need to work on endurance and body weight exercises that you'll be doing while your at OSUT, it's a completely different kind of "strong" than lifting weights if that makes any sense. Don't forget to stretch too, you want to increase your flexibility as well BTW whats your MOS? <eta> oh yeah and get the proper running shoes, go to a running shoe store and have them set you up...trust me it's worth it. And when you start running don't go balls to the walls and hurt yourself. run at a steady slow jogging pace for about a week and let your joints get used to it...I didn't and I'm paying for it |
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I'm shipping to OSUT in a couple months, and i want to lose some extra weight and bulk up a little. right now i can bench about 120-125. with a one rep max of about 160. I weigh 220, but need to weigh about 195 or 200 even. Thanks in advance. it's been said already, but I'll say it again.....ditch the weights they won't help you. It's not about brute strength, while some is needed it's not the focus. You need to work on endurance and body weight exercises that you'll be doing while your at OSUT, it's a completely different kind of "strong" than lifting weights if that makes any sense. Don't forget to stretch too, you want to increase your flexibility as well BTW whats your MOS? <eta> oh yeah and get the proper running shoes, go to a running shoe store and have them set you up...trust me it's worth it. And when you start running don't go balls to the walls and hurt yourself. run at a steady slow jogging pace for about a week and let your joints get used to it...I didn't and I'm paying for it My MOS is 11X and I got an option 40 contract |
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Bastard! You took my buddies slot! 
Then he tried to go 18X and they jerked him around. 
Now... SWCC maybe? Navy....  Haha, the MEPS guys lie. They have a lot more spots open then they let you in on. they get bonuses to sign up certain jobs, and most of the time if you have a job in mind (especially one they need) they'll tell you its the last on for the next 3.5 centuries to get you to sign a contract. Tell him to twist their arms. |
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Bastard! You took my buddies slot!
Then he tried to go 18X and they jerked him around.
Now... SWCC maybe? Navy.... How were they jerking him around? I got my slot without a hitch....I didn't even get to sit down after I finished my medical stuff and they had me running from office to office filling out paperwork pretty much until I swore in. |
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I'm 18. Just out of curiosity, why not gain extra strength? Because it will take more time than you have and will oppose your other goals which are to run fast and lift your bodyweight hundreds of times. You'll probably have better strength after being able to do 100 pushups in 2-3 sets than you do now anyway. Just do the warrior workouts (like in the first post), let the weight shed off, and worry about strength after you aren't PTing several hours a day 8 days a week. |
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start on a pushup/ situp/ run regiment.
Day 1: Do as many pushups and situps as you can in a 2 min (each) time frame. Have someone count for you and just concentrate on knocking them out. Pushups should be done as fast and hard as you can. Arch your back or sag in the middle when you get tired and then knock out a few more. Continue this until the 2 min mark. You will want to be at or above 60 pushups when you leave. This will put you on the high side of everone else at basic. Situps should be done methodical and to a cadence in your head. When you are tired stay in the up position and rest for a few seconds and then knock a few more out. Continue until the 2 min mark. (remember to keep your fingers interlaced behind your head at all times.) Again around the 60 mark will put you on the higher side of the group. Run a 2 mile route. Mark it with your car and that will get you close. (tracks suck for me you might be good with them.) Pace yourself and DONT EXPLODE out of the hole. Just nice and easy but push yourself. Time yourself. This is your evaluation stage. You will use this to set up your daily workouts. Take a single day off to let your muscles reset as you might be a little sore if you arent used to doing this kind of workout. Day 2: Muscular strength and endurance start with a warmup and stretch. 10 pushups in a slow cadence focused on form. Stand and stretch your chest and upper back. 10 situps in a slow cadence. Stand up and stretch your abs and lower back. 3 sets of 20 pushups (or until muscle failure.) If you reach muscle failure before you can finish the 60 pushups, just stop and take a 30 second break. When the 30 seconds is up hold yourself in the pushup position for 1 min. 3 sets of 25 situps (or until muscle failure) IF you reach muscle failure before you can finish the 75 situps, stop for a 30 second breather and then hold yourself halfway up for 30 seconds. Do this twice. 20 reps of wide arm pushups. (go to your normal pushup position and then widen each arm 4-6 inches) Concentrate on form all the way down to the 90 degree with your elbows. 10 reps close hand pushups (touch your thumbs together do not make a diamond with your fingers) again concentrate on going all the way down and all the way up. 3 sets of 25 crunches (or until muscle failure.) Bring your feet up and cross at your ankles. Hands crossed across your chest and raise your upper body until your shoulder blades come off the ground. Hold for a 1 thousand 1 count. If you reach muscle failure before you are done then take a quick break and stretch. end it with a 2 min assesment of each event (pushups and situps) see how close you come to your max from the day prior. If you achieve or come close to achieving the same numbers then you need to bump your reps up. If you come no where near said numbers then you are on a good track. find a spot to do some wind sprints. Mark off a 25 meter area and do shuttle runs. Jog the 25 meters and jog back, touch the line and sprint down and sprint back. take a break and repeat. Do this until you feel winded and tired and do an extra on for shits and giggles. Day 3: cardio strength and endurance Start with a slow slow jog for 1-2 mins preferably with no stopping (a big loop works well) stretch your legs/ abs/ back/ shoulders/ and neck for 15 mins total. If you run out of stretches do some over again. If you dont know any stretches google 21-20 army physical fitness and there will be some in there remember the 2 mile course you started with. Run that 1.5 times for a total of obvioulsy 3 miles. Run slow and control your body. Keep a good breathing rhythm and remember to swing your arms and open your hands. after the 3 miles is up if you think you can run longer then by all means just dont hurt yourself. after the run come back to the 25 meter area you did sprints on and lunge walk down and back a few times. again stretch all the muscles one more time holding each stretch for 15 seconds or longer. Day 4: ruck march do run day stretches get a backpack or ruck sack and fill it with approx 30lbs of whatever but evenly dispurse it in the pack. tighten the pack down so it is held on the upper part of your back and not sagging. Walk 3 miles and come back and stretch. Day 5: day off Do it all over again until you leave for basic. You will see improvments and be lightyears ahead of the other privates. YOU MUST EAT GOOD AS WELL. Eat 5-6 times a day. Light meals such as fruit or egg whites and dry toast. Protien in the morning helps get rid of the want for sweets mid day. I hope this helps you. I know it helps my new privates in my basic training cycles. mike |
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Quoted:
Quoted:
Bastard! You took my buddies slot!
Then he tried to go 18X and they jerked him around.
Now... SWCC maybe? Navy.... How were they jerking him around? I got my slot without a hitch....I didn't even get to sit down after I finished my medical stuff and they had me running from office to office filling out paperwork pretty much until I swore in. He got an 11X Option 40 and got hurt before his ship date. He then healed up some and went back in and asked for the same contract. They told him that they couldn't get him an 11X Option 40. They had some other stuff that they tried to sell him. He left with a 18X and they called him to let him know that he had to be healed up for six months before he could sign for 18X. So he is probably going into the Navy. |
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start on a pushup/ situp/ run regiment. Day 1: Do as many pushups and situps as you can in a 2 min (each) time frame. Have someone count for you and just concentrate on knocking them out. Pushups should be done as fast and hard as you can. Arch your back or sag in the middle when you get tired and then knock out a few more. Continue this until the 2 min mark. You will want to be at or above 60 pushups when you leave. This will put you on the high side of everone else at basic. Situps should be done methodical and to a cadence in your head. When you are tired stay in the up position and rest for a few seconds and then knock a few more out. Continue until the 2 min mark. (remember to keep your fingers interlaced behind your head at all times.) Again around the 60 mark will put you on the higher side of the group. Run a 2 mile route. Mark it with your car and that will get you close. (tracks suck for me you might be good with them.) Pace yourself and DONT EXPLODE out of the hole. Just nice and easy but push yourself. Time yourself. This is your evaluation stage. You will use this to set up your daily workouts. Take a single day off to let your muscles reset as you might be a little sore if you arent used to doing this kind of workout. Day 2: Muscular strength and endurance start with a warmup and stretch. 10 pushups in a slow cadence focused on form. Stand and stretch your chest and upper back. 10 situps in a slow cadence. Stand up and stretch your abs and lower back. 3 sets of 20 pushups (or until muscle failure.) If you reach muscle failure before you can finish the 60 pushups, just stop and take a 30 second break. When the 30 seconds is up hold yourself in the pushup position for 1 min. 3 sets of 25 situps (or until muscle failure) IF you reach muscle failure before you can finish the 75 situps, stop for a 30 second breather and then hold yourself halfway up for 30 seconds. Do this twice. 20 reps of wide arm pushups. (go to your normal pushup position and then widen each arm 4-6 inches) Concentrate on form all the way down to the 90 degree with your elbows. 10 reps close hand pushups (touch your thumbs together do not make a diamond with your fingers) again concentrate on going all the way down and all the way up. 3 sets of 25 crunches (or until muscle failure.) Bring your feet up and cross at your ankles. Hands crossed across your chest and raise your upper body until your shoulder blades come off the ground. Hold for a 1 thousand 1 count. If you reach muscle failure before you are done then take a quick break and stretch. end it with a 2 min assesment of each event (pushups and situps) see how close you come to your max from the day prior. If you achieve or come close to achieving the same numbers then you need to bump your reps up. If you come no where near said numbers then you are on a good track. find a spot to do some wind sprints. Mark off a 25 meter area and do shuttle runs. Jog the 25 meters and jog back, touch the line and sprint down and sprint back. take a break and repeat. Do this until you feel winded and tired and do an extra on for shits and giggles. Day 3: cardio strength and endurance Start with a slow slow jog for 1-2 mins preferably with no stopping (a big loop works well) stretch your legs/ abs/ back/ shoulders/ and neck for 15 mins total. If you run out of stretches do some over again. If you dont know any stretches google 21-20 army physical fitness and there will be some in there remember the 2 mile course you started with. Run that 1.5 times for a total of obvioulsy 3 miles. Run slow and control your body. Keep a good breathing rhythm and remember to swing your arms and open your hands. after the 3 miles is up if you think you can run longer then by all means just dont hurt yourself. after the run come back to the 25 meter area you did sprints on and lunge walk down and back a few times. again stretch all the muscles one more time holding each stretch for 15 seconds or longer. Day 4: ruck march do run day stretches get a backpack or ruck sack and fill it with approx 30lbs of whatever but evenly dispurse it in the pack. tighten the pack down so it is held on the upper part of your back and not sagging. Walk 3 miles and come back and stretch. Day 5: day off Do it all over again until you leave for basic. You will see improvments and be lightyears ahead of the other privates. YOU MUST EAT GOOD AS WELL. Eat 5-6 times a day. Light meals such as fruit or egg whites and dry toast. Protien in the morning helps get rid of the want for sweets mid day. I hope this helps you. I know it helps my new privates in my basic training cycles. mike Holy shit, do what this guy says. |
| cardio to lose weight, lifting to increase size and keep to a strict diet. I get the question a lot there is no circumventing these three facts, I run 5miles a day, max bench 210 and weigh 160lbs. You can't build a house on a foundation of sand... But if benching is your concern these are the reps i do 10,10,10,8,6,5,4,4,2,1 increasing resistance/weight as you go through each rep set. You'll find that a greater measure of strength is how much you can squat. A good rule is you should be able to bench and squat your own body weight. If you going to increase your weights make sure to increase your protein intake proportionally, don't go overboard, I'd say i ingest 60 - 80g of protein a day. I get my protein from big 100 chocolate chocolate delicious bar, sometimes protein powder. If you want to start running I suggest 1 glass of chocolate milk due to its sweet carb/protein ratio. |
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Quoted:
start on a pushup/ situp/ run regiment. Day 1: Do as many pushups and situps as you can in a 2 min (each) time frame. Have someone count for you and just concentrate on knocking them out. Pushups should be done as fast and hard as you can. Arch your back or sag in the middle when you get tired and then knock out a few more. Continue this until the 2 min mark. You will want to be at or above 60 pushups when you leave. This will put you on the high side of everone else at basic. Situps should be done methodical and to a cadence in your head. When you are tired stay in the up position and rest for a few seconds and then knock a few more out. Continue until the 2 min mark. (remember to keep your fingers interlaced behind your head at all times.) Again around the 60 mark will put you on the higher side of the group. Run a 2 mile route. Mark it with your car and that will get you close. (tracks suck for me you might be good with them.) Pace yourself and DONT EXPLODE out of the hole. Just nice and easy but push yourself. Time yourself. This is your evaluation stage. You will use this to set up your daily workouts. Take a single day off to let your muscles reset as you might be a little sore if you arent used to doing this kind of workout. Day 2: Muscular strength and endurance start with a warmup and stretch. 10 pushups in a slow cadence focused on form. Stand and stretch your chest and upper back. 10 situps in a slow cadence. Stand up and stretch your abs and lower back. 3 sets of 20 pushups (or until muscle failure.) If you reach muscle failure before you can finish the 60 pushups, just stop and take a 30 second break. When the 30 seconds is up hold yourself in the pushup position for 1 min. 3 sets of 25 situps (or until muscle failure) IF you reach muscle failure before you can finish the 75 situps, stop for a 30 second breather and then hold yourself halfway up for 30 seconds. Do this twice. 20 reps of wide arm pushups. (go to your normal pushup position and then widen each arm 4-6 inches) Concentrate on form all the way down to the 90 degree with your elbows. 10 reps close hand pushups (touch your thumbs together do not make a diamond with your fingers) again concentrate on going all the way down and all the way up. 3 sets of 25 crunches (or until muscle failure.) Bring your feet up and cross at your ankles. Hands crossed across your chest and raise your upper body until your shoulder blades come off the ground. Hold for a 1 thousand 1 count. If you reach muscle failure before you are done then take a quick break and stretch. end it with a 2 min assesment of each event (pushups and situps) see how close you come to your max from the day prior. If you achieve or come close to achieving the same numbers then you need to bump your reps up. If you come no where near said numbers then you are on a good track. find a spot to do some wind sprints. Mark off a 25 meter area and do shuttle runs. Jog the 25 meters and jog back, touch the line and sprint down and sprint back. take a break and repeat. Do this until you feel winded and tired and do an extra on for shits and giggles. Day 3: cardio strength and endurance Start with a slow slow jog for 1-2 mins preferably with no stopping (a big loop works well) stretch your legs/ abs/ back/ shoulders/ and neck for 15 mins total. If you run out of stretches do some over again. If you dont know any stretches google 21-20 army physical fitness and there will be some in there remember the 2 mile course you started with. Run that 1.5 times for a total of obvioulsy 3 miles. Run slow and control your body. Keep a good breathing rhythm and remember to swing your arms and open your hands. after the 3 miles is up if you think you can run longer then by all means just dont hurt yourself. after the run come back to the 25 meter area you did sprints on and lunge walk down and back a few times. again stretch all the muscles one more time holding each stretch for 15 seconds or longer. Day 4: ruck march do run day stretches get a backpack or ruck sack and fill it with approx 30lbs of whatever but evenly dispurse it in the pack. tighten the pack down so it is held on the upper part of your back and not sagging. Walk 3 miles and come back and stretch. Day 5: day off Do it all over again until you leave for basic. You will see improvments and be lightyears ahead of the other privates. YOU MUST EAT GOOD AS WELL. Eat 5-6 times a day. Light meals such as fruit or egg whites and dry toast. Protien in the morning helps get rid of the want for sweets mid day. I hope this helps you. I know it helps my new privates in my basic training cycles. mike Copied, and saved. Thanks for the plan. |
