Shit Just Got Real

[CharlieGiteau]

I have absolutely no idea what my body fat % is, but my fat is mostly in my gut. My arms and legs are not really fatty at all. Its all in my torso/neck area. My pecs are slightly fatty, but you can still see some muscle definition in them, like my arms/legs, but not as obvious.

So you have two months to lose weight, roughly. I would eat a little less than what you initially estimated. Does the idea of eating 2,000 calories per day scare you? Or do you think you could do it? The way I see it, if you do everything right between now and your test, you could possibly lose ~20-25 pounds in a healthy manner, maybe slightly more but I can't say for sure since I don't know your body fat percentage right now. Just depends on if you feel you have the motivation to do that.

The 2,000 calories per day I could try. The way I'm eating right now, I do not have very many eating urges inbetween meals. I could probably cut back a little on the pasta and reduce my total calorie intake by 600 cal per day. Thing is, I think I'll have the urge to snack a little bit, but I bought some fruit to take care of that (apples/bananas/grapes). Would that be ok?

I'm not super concerned about losing that much weight before my academy entrance testing, BUT, I do realize that it will only improve my performance in all areas tested. That's why I'm choosing to eat healthier, I don't want to just eek by to get into the academy, I want to show them how hard I've worked so they can pass that on when they do contact local police departments. I'd rather take the healthiest approach to losing weight, and I want this to be a permanent lifestyle change as far as exercise and eating correctly.

[kirk]

Try 2,000 calories for 1-2 weeks and see how you feel. If you ever feel extra hungry on a day, then just eat a 500 calorie snack. The best advice I can give you is to think long-term and to not over-think this. If you get too stuck on a specific diet plan, and get yourself to believe that deviating from it will lead to failure (it might sound dumb, but it's all too easy to get caught up in the process and become a huge perfectionist), then you'll end up ruining it through your mentality alone. People will often have an all-or-nothing mentality, where if they eat an extra 100 calories, their whole day is ruined and there's no point in trying to make it a good day. That's how binges happen, and it's especially common in people who started out overweight (like me, too).

2,000 calories, 150g protein (minimum), 80g fat (minimum), eat whatever you want with your remaining calories. That means you are eating 600 calories of protein, 760 calories of fat, so that leaves you with 640 calories of more protein/fat and/or carbs to fill in the rest of your diet. If you find yourself extra hungry on a day, make it 2,500 calories.

For the sake of general health, aim for 1,200 of your calories to come from whole foods - veggies, meat, dairy, fruit, etc. Otherwise, you can eat whatever you want. Ice cream, fast food, candy, starch, cake, etc. so long as you are within your caloric allowance. And so long as you don't have insulin resistance or diabetes or anything (I make these guidelines based on the assumption there's no medical complication).

Don't worry about meal timing, eating every 2-3 hours, or any shit like that. There's no benefit unless you plan on cutting to 5% body fat (you're not). Eat however you want, and whatever you feel is best for you. Personally I fast for 20 hours per day and eat within a 4 hour window, with 90% of my calories coming in a single meal. Others will eat a couple hundred calories every 2 hours. Just depends on what you want.

[CharlieGiteau]

Sounds like a very simple, reasonable plan. I shouldn't have any problem holding to this at all. While I'm OCD about certain things in my life, food has certainly never been one of them. Its good to know that maintaining a healthy diet comes down to calorie intake and making sure you eat the whole foods, and not filling your diet with junk. I'm sure once I start the academy, their dietician and personal trainer will measure my body fat and get any type of measurements. That way I can refine my diet and exercise to fit me better.

Thanks for the help, I'd brofist you IRL if I could.

[mdmahangover]

When it comes to running I'm an expert. Start low miles 3-4 times a week roughly 2-3 miles. If you get shin splints, ice your shins after each time running. Only if long term pain happens, you should swim or bike for cardio. Just watch out for stress fractures because they can happen if you aren't used to running and start heavy. Take days off to help your legs heal... try to figure out the difference on what muscle soreness is and actual injury. Sharp pains means pulled nerves and bone problems. Muscle soreness can be run through.

Running expert, treats shin splints as though they are incurable diseases. Confused...

For a guy new to running he should be cautious taking his weight into account as well. I said ice your shins and shin splints can be run through. If it gets worse than take time off. I forget though, this is alex kirk we're dealing with so I should know my place I guess it doesn't matter that I ran xcountry and track in college and know what I'm talking about.

[kirk]

Sounds like a very simple, reasonable plan. I shouldn't have any problem holding to this at all. While I'm OCD about certain things in my life, food has certainly never been one of them. Its good to know that maintaining a healthy diet comes down to calorie intake and making sure you eat the whole foods, and not filling your diet with junk. I'm sure once I start the academy, their dietician and personal trainer will measure my body fat and get any type of measurements. That way I can refine my diet and exercise to fit me better.

Thanks for the help, I'd brofist you IRL if I could.

Yep - don't get OCD. Here's how the hierarchy works:

1) Calories determine body weight.
2) Macronutrients (protein especially) determine body composition, or muscle vs. fat composition.
3) Micronutrients (vitamins and minerals) determine general health.

You can lose weight with point 1, but you won't lose as much fat without taking point 2 into account, and you won't be as generally health without point 3. Hit your calories, hit your protein/fat recommendations, favor micronutrient-rich foods, and you're doing everything you should be with just that. There is no additional thought needed.

For a guy new to running he should be cautious taking his weight into account as well. I said ice your shins and shin splints can be run through. If it gets worse than take time off. I forget though, this is alex kirk we're dealing with so I should know my place I guess it doesn't matter that I ran xcountry and track in college and know what I'm talking about.

You said to ice shin splints, and if pain persists, give up running. Seriously? That's your suggestion? Not an adjustment in form, or shoes, or what have you? ICE them?

What you said is actually absolutely correct - thank you for making that point for me. Your personal experience means relatively little against the weight of empiricism. Because, as much as you call yourself an expert for running on your walk-on college track team, you are not as knowledgeable in physiology as people who research this stuff. Isn't science fun?

[mdmahangover]

When did I say give up running??? I just said to take a break and let the shin splints heal.... cmon alex kirk. Also, if you want to get into the specifics with shoes and form. I can help you out there too. Seeing as how I'd videotape running form and foot plant to recommend certain shoes for overpronation and underpronation. Changing your form shouldn't be a big deal as running should feel comfortable and not forced. If your form is completely fucked up then by all means you'll need to change it. Science only goes so far since all people are different. Personal experience can at least give you insight on what actually happens and not what "should" happen (science). I've seen guys that had bad shin splints that turned out to be hairline fractures and missed entire seasons... but since you know everything he should've still ran on it right? That's why track coaches and physical trainers are athletes themselves... I've never seen a physiologist coach a runner... You know why? He may know everything about how the body works, but he won't know shit about how to train a runner. By all means throw your "science" at me. I'll still know more about how to train a runner than you considering i've done it for 14 years.

[kirk]

When did I say give up running??? I just said to take a break and let the shin splints heal.... cmon alex kirk.

You said:

If you get shin splints, ice your shins after each time running. Only if long term pain happens, you should swim or bike for cardio.

You made no mention of the many other [better] strategies that could be employed to alleviate shin splints. Either you suck at conveying points or you are wrong. Your choice on which one it is.

Science only goes so far since all people are different. Personal experience can at least give you insight on what actually happens and not what "should" happen (science).

Uh-huh, except lots of people who run "naturally" end up with fucked up knees later in life. Science, on the other hand, can identify problems and correct for them. Science is infinitely a greater source than your narrow, personal experience. Deal with it, bro. Deal with it. It doesn't matter how long you have run; if you say something that is wrong, all the experience in the world won't suddenly make it right. Please, accept this fact before you tell me once more how many times you've gone jogging. Because, honestly, I couldn't give less of a shit. The more you flash your experience, the less I think of you and your argument as you rely on that rather than, you know, facts.

That's why track coaches and physical trainers are athletes themselves... I've never seen a physiologist coach a runner... You know why? He may know everything about how the body works, but he won't know shit about how to train a runner. By all means throw your "science" at me. I'll still know more about how to train a runner than you considering i've done it for 14 years.

Yeah, and the best coaches/physical trainers BASE their understanding and suggestions on what science finds, moron. The ones who say, "I do this and I know more than science and my experience outweighs empiricism" are the stupid ones. The smart ones are those who keep up with science. Look at Tour de France teams - they all have a handful of hardcore bio/chem-based physiologists who navigate the course of training on every level. They aren't giving suggestions on how to be a better cyclist, but rather how to make the body operate on a higher level.

Keep alluding to you running as a point against me as though it means anything. There are people who have lifted weights longer than me and I know infinitely more than they do. What's your point? Sounds like a common logical fallacy known as "Appeal to Authority" - aka, you're thinking emotionally and not rationally. Aka, you're dumb and have no idea how formal debate works.

[scorch-]

The debate winner must be decided in a trial by marathon.

[mdmahangover]

The debate winner must be decided in a trial by marathon.

I'm for this ^. Alex you are infinitely smarter than I could ever be truth be told. I don't believe reading articles and studying physiology will make you a better runner. Experiencing it and finding out what works for you and what doesn't will. I should have just said that, but I'm too stupid to write coherent sentences that would convey the true nature of my posts.

[scorch-]

The debate winner must be decided in a trial by marathon.

I'm for this ^. Alex you are infinitely smarter than I could ever be truth be told. I don't believe reading articles and studying physiology will make you a better runner. Experiencing it and finding out what works for you and what doesn't will. I should have just said that, but I'm too stupid to write coherent sentences that would convey the true nature of my posts.

People who are the best at *anything* have knowledge & experience. Ignoring one and relying on the other is forsaking so much. If you don't understand biomechanics and concepts like torque/leverage, then how can you make good decisions on how best to perform any motion that you're going to do millions of times in your life?

[stealthlol]

Personal experience can at least give you insight on what actually happens and not what "should" happen (science).

How is science lumped in to the category of "things that should happen"? I think the definition for experiment might include the phrase "things that actually happen." That's the whole premise around observing, after all.

[CharlieGiteau]

So, I was doing my pushup routine and during my last set I felt a sharp pain my my lower right abdomen area. Stopped my set and went to see if it was still there during my situps, and yeah, only pain when I flex my abdomen muscles, so I stopped those too. How long am I going to have to let this muscle strain heal? Can I keep on running every other day as long as I don't feel an enormous amount of pain, or am I just furthering the problem?

[CharlieGiteau]

My mom is awesome and got me a gift card to the local running store. It bought me a nice pair of Brooks Ghost 5's to run in. Gotta say this change in shoes has really made a difference I didn't expect. I've been able to run for 30 min every other day with only stopping to fast walk for 4 min total (1 min rest increments). Going to try to head to the track tomorrow and see what I can run the 1.5 mile in.

Moral of the story: Quality running shoes are a big deal, get them if you can and are new to running.

[Gorillabc]

Charlie, some advice on the asthma. I've been a pretty serious asthmatic most of my life, and I used to smoke and do drugs like it was going out of style, so I've had more than my fair share of asthma attacks. Other than your inhaler, the thing that will help you keep it in check is to just control your breathing. While you're running just focus on how you're breathing... make sure you take nice long breaths and don't start panting (for lack of a better word). If you find yourself having an asthma attack and without a rescue inhaler, this can really save your ass. Just keep a good rhythm and keep it steady.

[Rambizzle]

I have some 2011 airmax that I run in. Definitely worth the moneyz.




hnnggggggggg

[CharlieGiteau]

Charlie, some advice on the asthma. I've been a pretty serious asthmatic most of my life, and I used to smoke and do drugs like it was going out of style, so I've had more than my fair share of asthma attacks. Other than your inhaler, the thing that will help you keep it in check is to just control your breathing. While you're running just focus on how you're breathing... make sure you take nice long breaths and don't start panting (for lack of a better word). If you find yourself having an asthma attack and without a rescue inhaler, this can really save your ass. Just keep a good rhythm and keep it steady.

So far so good, I've only come back from running with a slight wheeze just once(I do have a brand new rescue inhaler). It was the coldest day I've run on so far (30's I think), and the doc said that can definitely contribute to it. He also said some of my wheezing will tone down once I get my conditioning where it needs to be. I find myself doing the 2-2 breathing, breathing in for two strides, then breathing out for 2 strides, and it has been working well. Thanks for the advice!

Edit: Here are my shoes. While quite flashy, and ugly, I don't care. It was the only shoe they had for me that fit just right! I have an orgasm every time my foot hits the ground.

[kirk]

My mom is awesome and got me a gift card to the local running store. It bought me a nice pair of Brooks Ghost 5's to run in. Gotta say this change in shoes has really made a difference I didn't expect. I've been able to run for 30 min every other day with only stopping to fast walk for 4 min total (1 min rest increments). Going to try to head to the track tomorrow and see what I can run the 1.5 mile in.

Moral of the story: Quality running shoes are a big deal, get them if you can and are new to running.

So far so good, I've only come back from running with a slight wheeze just once(I do have a brand new rescue inhaler). It was the coldest day I've run on so far (30's I think), and the doc said that can definitely contribute to it. He also said some of my wheezing will tone down once I get my conditioning where it needs to be. I find myself doing the 2-2 breathing, breathing in for two strides, then breathing out for 2 strides, and it has been working well. Thanks for the advice!

Edit: Here are my shoes. While quite flashy, and ugly, I don't care. It was the only shoe they had for me that fit just right! I have an orgasm every time my foot hits the ground.

Where's your ice now, mdmahangover?

[Gorillabc]

Cold weather will definitely make asthma worse. Asthma is usually caused from your airways and other parts in your lungs contracting, and as you could imagine, cold air makes them contract even more. The more conditioning you do, the less trouble you'll have. Good luck man.

[CharlieGiteau]

Well, I'm officially good on the situps and the pushups. 27 pushups in 35 sec and 25 situps in 45 sec. So now its just up to the run. Passed all the testing to get into the school yesterday (WorkKeys Assessment, loleasy). Going to do a timed run on Friday and see how I do.

Its only been a little over two weeks, the human body is quite amazing.

[Sp|dEr]

This is what you should be doing Charlie...

DP3MFBzMH2o

[CharlieGiteau]

This is what you should be doing Charlie...

Screw that, I'd just end up hurt doing that crap!

[james-]

as long as the shoes work for you, doesn't really matter how gay they look.
here are mine for example:


I'm actually gonna sell them because they're way too cushion-y in the heel and I'm not much of a heel striker so they tend to make me roll my ankles a bit.

I need shoes with a wider base, or I just run barefoot. (inb4barefootrunningisbadforyourhealth)

[Sp|dEr]

This is what you should be doing Charlie...

Screw that, I'd just end up hurt doing that crap!

K then take your pick... Old School log cutting, or the one I prefer, full on 80s Russian Laboratory training!!

eEGXFumwUQw

[nunz]

Good ol Italian Stallion!

[CharlieGiteau]

I could do some log cutting. Anyone have a hydraulic splitter I can borrow?

[mexicant]

if he dies, he dies

BDgcc5Sif3k

[CharlieGiteau]

I would give you rep Chris, but 426 just holds a special place in my heart. One of the best racing engines ever developed. Stay fat bro, stay fat.

[CharlieGiteau]

Run today netted a time of 15:45, and I'm only required 16:08. I did 25 situps in 45 sec and the 19 pushups in less than 30 sec. My timed run could've been better, as it was a steady 15mph wind that would gust up to 20 mph. In like Flynn. Thanks to everyone for all the advice, its helped me achieve my goal WAY ahead of schedule.

[CharlieGiteau]

Stupid treadmill. Did the physical test today and passed the situps/pushups, but ran a time of 17:27. WTF. I just ran a 15:45 on Friday of last week, outside, in 15-20 mph winds. Is running on a treadmill that different?!

[kirk]

Stupid treadmill. Did the physical test today and passed the situps/pushups, but ran a time of 17:27. WTF. I just ran a 15:45 on Friday of last week, outside, in 15-20 mph winds. Is running on a treadmill that different?!

Yes, it's typically considered easier.

[img]

A lot of people i know have done the treadmill on deployment for the PRT and have failed cause they have said it's a lot different than regular running.

A lot of people have given good advice, just practice keep at it and you'll do just fine

[Rambizzle]

just hustle hard like my nig

[CharlieGiteau]

Stupid treadmill. Did the physical test today and passed the situps/pushups, but ran a time of 17:27. WTF. I just ran a 15:45 on Friday of last week, outside, in 15-20 mph winds. Is running on a treadmill that different?!

Yes, it's typically considered easier.

Did some reading and found that it does vary from person to person. Some run better on the treadmill, and some run better outside. I was able to get a reschedule for next week, and its going to be a commander that will do it outside for me. I really think the other commander believed that it was just better for me inside, yet I've been running when its in the 30s outside.

Either way, the state test is outside on a certified track. Treadmills have been known to be inaccurate up to 10% in the distance/speed displays. They leave the plant calibrated, but after a certain amount of usage, they're off. I was thinking of getting a used treadmill just to get running in on bad weather days, but as long as I can get my timed test done outside, I think I'll wait. The only reason I'd like one is to force myself on the shorter, faster runs. People have suggested to mix easier, long runs with the shorter, faster runs.

[Polak]

Sometimes when I run a mile on a tread mil I start 6mph and at every tenth of a mile I up the speed by .5 mph. The last lap you end up sprinting on a tread mill. I suggest maybe starting at 4.5 the first time around. Then you walking a quarter mile at 3mph and repeat.

Also running outside and on a treadmill are different for most people. I can run on a treadmill for a hour straight at a nice pace. When it comes to a track I seem to get tired really easily, and then when I run around in a city I find myself getting lost just looking at various things.

Oh and it's also good to take a day break every 3 or 4 days from you work out and do something simple.

Good luck!

[Polak]

Oh and some people run better in the cold, that could be your situation. I sometimes have to wear a bandana around my face when the air gets too cold.

[Sp|dEr]

Charlie was this you at the time of the test?

[CharlieGiteau]

Charlie was this you at the time of the test?

[CharlieGiteau]

Officially passed the running today. Take my paperwork in tomorrow to finalize everything. Now I have to aim for a 12:25 1.5 mile by the middle of May. Game on.

[mexicant]

Then after that you can stuff your face with donuts and never have to run those times again.

[milo]

Good luck my dude

[scorch-]

Thought of this thread when I read this article: http://www.t-nation.com/free_online_art ... _is_a_sham

[CharlieGiteau]

Here's what I found, and it really backs up what your article was saying scorch. Doing both endurance training with strength training to gain overall increases in performance.

http://www.halhigdon.com/

If you look at his training schedules, they almost all have a day for stretching and strength. I run at least 2 miles every other day, and on my rest days I am cross training and doing my situps/pushups. Everything is obviously getting better for me by leaps and bounds, and now I have 6 months to get to the state required levels. A little over a month in, and I was able to pass all the assessments. All that and I hadn't done any really training/exercise for 8+ years. The human body is an amazing thing.

[CharlieGiteau]

Plus, I've lost 20 lbs already following the cal intake reccomendations. Not bad progress overall for 1.5 months.