1911 Beta

So domestic coal went WAY down due to Obama and the EPAs plans to save the earth. Domestic coal was 30% of CSX Transportations business, yes, 30% of their revenue. So, in the end I got furloughed (found out this past Tuesday) and am likely not getting my job back, ever. Ten years, gone.

This has allowed me to venture out and do what I've always had a passion for, police work. When I got my job at CSX, I wasn't old enough to attend the academy anyway. So, I just stuck with CSX as it looked very promising. Now with the door open, I'm going to be attending a police academy that is just a couple miles down the road from me. Here lies the problem; I'm kind of out of shape(6'1" @ 235, but I've always been stocky), yet I have to make a 1.5 mile run in about 12:30, 27 pushups in 1 minute (easily done already), and 36 situps in 1 min (haven't attempted yet).

The academy has a start date of Jan 14, 2013. I'm not sure when I have to do my physical abilities test, but I'd assume its around that time. Do I have a chance in the next 10 weeks to make that kind of run? Granted I have yet to do a test run, but I did get on our elliptical for 15 min at a constant, slightly acclerated RPM.

How often should I run, and how long/far? How often should I be giving my body breaks so I do not end up injured? Thanks super fit bros, awaiting your responses!

Without having any weights, I'd suggest some combination of bodyweight exercises and interval training.

Try 10 pushups as fast as you can, 15 situps as fast as you can, and 1 minute of easy elliptical back-to-back-to-back. Repeat that 10 times 3x a week.

There are a shitton of bodyweight stuff you could do, but with those three things as goals you should be fine. The speed of the pushups/situps will help with the conditioning and core to help with your run as well as strengthening the muscles to attain the other two measurements.

If you want to switch things up, do wide pushups with feet in a chair and do plank for a minute instead of situps (my favorite).

So essentially I'm doing 100 push ups, 150 situps and 10 minutes on the elliptical in one session, just alternating them, correct? I'm actually going to measure out 1.5 miles in my subdivision and post here what kind of time I do have. Thanks for the advice so far!

You have 2 /12 months . Starting right now, you totally got this.

http://reddit.com/r/fitness
http://reddit.com/r/leangains
http://reddit.com/r/paleo
http://reddit.com/r/keto

Basically, you're going to want to find a training program that fits your current access to equipment and get on a diet that works for you and will let you keep as much muscle as possible while dropping weight.

If you need to do running and bodyweight stuff like situps and pushups, then you probably want to get as lean as you can in the next 10 weeks and train those exercises. I don't know how much work you need to do meet the pushup/situp goals, but Pavel's programming (http://fitnessblackbook.com/strength-tr ... technique/ is a decent overview) I think is one of the best for increasing reps (as opposed to progressive loading) on exercises. If you're not a runner, running an 8min pace for a mile and a half can be a challenge. There's probably a subreddit for that too (/r/running?) with lots of training information.

Be forewarned that 10 weeks is not a long time in terms of body transformations so don't expect to lose a ton of weight, but if you get good information and have realistic expectations that allow you to stay dedicated/motivated then the physical abilities test should be a breeze. Also, you should expect to be really sore for the first week... don't let that keep you from exercising. Working out while sore speeds the progression to not being sore after workouts (total broscience bro, no sources, maybe eric has some).

Thanks for the links. I personally don't have the time to research all of this stuff, and I realized that there's a wealth of knowledge through some of you here. I really do appreciate the help. What I've gone and done to my diet is quite drastic for me. I just went and bought some chicken breast, green beans and some pasta. Should give me the energy I need while keeping fat and calories in control. My portions are going to be controlled better as well. I'm not looking for huge changes in my body immediately, just a way to pass this fitness test and then progressively get myself into better shape.

Pisses me off what I let happen to myself. Graduated highschool in pretty good physical shape. Went to bootcamp and breezed through the initial fitness test and now I'm like this. I played a lot of sports growing up that required good cardio (soccer, hockey), so running has never been easy, but not really difficult either.

I was going to ask about soreness and whether or not I should push through it, or rest my body more often, so that's something I do need some additional info on. Those 15 minutes on the elliptical on top of pumping out those pushups really has my upper body(pecs mostly) and calves sore today.

CharlieGiteau wrote:Thanks for the links. I personally don't have the time to research all of this stuff, and I realized that there's a wealth of knowledge through some of you here. I really do appreciate the help. What I've gone and done to my diet is quite drastic for me. I just went and bought some chicken breast, green beans and some pasta. Should give me the energy I need while keeping fat and calories in control. My portions are going to be controlled better as well. I'm not looking for huge changes in my body immediately, just a way to pass this fitness test and then progressively get myself into better shape.

Pisses me off what I let happen to myself. Graduated highschool in pretty good physical shape. Went to bootcamp and breezed through the initial fitness test and now I'm like this. I played a lot of sports growing up that required good cardio (soccer, hockey), so running has never been easy, but not really difficult either.

I was going to ask about soreness and whether or not I should push through it, or rest my body more often, so that's something I do need some additional info on. Those 15 minutes on the elliptical on top of pumping out those pushups really has my upper body(pecs mostly) and calves sore today.

I can't tell you physiologically what's happening, but I know that when I started lifting on SS I continued training while sore and within 7-10 days (4-5 training sessions) I was no longer getting sore after training. Soreness went away while I was training/warmed up, and came back later, during that first week but was never as bad as the 2nd day after my first session. My recommendation is to just continue training through soreness, since I assume you're experienced enough to know the difference between muscular soreness and injury.

If you go to reddit, the subs have FAQ-type posts along the right side that cover the basics of the things you're looking for.

You should also realize, if you didn't, that when you change to eating healthier meals based on lean meats like chicken and vegetables, your caloric intake is likely going to drop significantly. You're going to have to eat a lot and sleep a lot (general rec. is at least 8 hours a night) to help your body recover from training, just make sure that you're not operating at a big caloric deficit (I think the general consensus is that something around 500 kcal/day deficit is the max healthy deficit if you're looking to lose weight, but I haven't done any research on the topic, just seen it mentioned in passing) or your body can react poorly.

Heh, well I'm off work, so sleep isn't an issue (slept 9pm to 4am lastnight). I was working third shift, so I'm still getting used to sleeping like a normal person, and 7-8 hours is the norm for me. Breakfast consisted of a decent bowl of Frosted Flakes, but I'm probably going to swap to Oatmeal or something else. For lunch I had 2 small chicken breasts (260cal total), 1/2 can of green beans(40cal), and about 2 cups of good ole mac & cheese(600cal), topped of with a large glass of water. Dinner will be a lot like lunch. I was hungry enough to eat more at lunch, but I eat fairly quickly, so I stuck the leftovers in the fridge and resisted the urge to eat more.

Good news is I decided to call the academy and see what their entry requirements were, because their description is quite confusing on the website. My age group (30-39) requires 25 situps and 19 pushups in one minute. The 1.5 mile run has to be completed in less than 16:08. They have dieticians and personal trainers who work with you during the 6 months at the academy. So essentially I have 8 months to reach the 12:30 time for the 1.5 mile run, two months to prepare for the 16:08 time, cake.

While that was good news, I still want to get better physically. I don't want to be the guy who just squeaks by and gets into the academy. They said I have until the beginning of January to make the their entry requirements, which I can definitely say I meet two of the three.

Yeah, I doubt the entry reqs will hold you back. As far as your calorie intake is concerned, you're going to be burning a lot more if you start lifting or intense cardio, especially if you were working a desk job for the past decade and not getting much exercise. There are plenty of online TDEE and BMR calculators that will tell you approximately how much energy your body uses on a daily basis, and you can use that number to give you a baseline for how many calories you want to be eating.

scorch- wrote:Yeah, I doubt the entry reqs will hold you back. As far as your calorie intake is concerned, you're going to be burning a lot more if you start lifting or intense cardio, especially if you were working a desk job for the past decade and not getting much exercise. There are plenty of online TDEE and BMR calculators that will tell you approximately how much energy your body uses on a daily basis, and you can use that number to give you a baseline for how many calories you want to be eating.

Well, I repaired locomotives in a shop, so there was plenty of heavy lifting and walking. Cardio, not so much. A lot of walking getting tools and parts to fix what I was working on, but obviously I wasn't ever out of breath. I don't plan on lifting heavy, but I would like to get my cardio back to where it was. I'll make sure to check out one of those calculators and get the intake I need. Thanks again.

CharlieGiteau wrote:

scorch- wrote:Yeah, I doubt the entry reqs will hold you back. As far as your calorie intake is concerned, you're going to be burning a lot more if you start lifting or intense cardio, especially if you were working a desk job for the past decade and not getting much exercise. There are plenty of online TDEE and BMR calculators that will tell you approximately how much energy your body uses on a daily basis, and you can use that number to give you a baseline for how many calories you want to be eating.

Well, I repaired locomotives in a shop, so there was plenty of heavy lifting and walking. Cardio, not so much. A lot of walking getting tools and parts to fix what I was working on, but obviously I wasn't ever out of breath. I don't plan on lifting heavy, but I would like to get my cardio back to where it was. I'll make sure to check out one of those calculators and get the intake I need. Thanks again.

Good luck! I don't know nearly as much as sears or some of the other people around here, but they appear to be sleeping or something.

scorch- wrote:

CharlieGiteau wrote:

scorch- wrote:Yeah, I doubt the entry reqs will hold you back. As far as your calorie intake is concerned, you're going to be burning a lot more if you start lifting or intense cardio, especially if you were working a desk job for the past decade and not getting much exercise. There are plenty of online TDEE and BMR calculators that will tell you approximately how much energy your body uses on a daily basis, and you can use that number to give you a baseline for how many calories you want to be eating.

Well, I repaired locomotives in a shop, so there was plenty of heavy lifting and walking. Cardio, not so much. A lot of walking getting tools and parts to fix what I was working on, but obviously I wasn't ever out of breath. I don't plan on lifting heavy, but I would like to get my cardio back to where it was. I'll make sure to check out one of those calculators and get the intake I need. Thanks again.

Good luck! I don't know nearly as much as sears or some of the other people around here, but they appear to be sleeping or something.

Do you ever sleep Dan?

JLin wrote:Do you ever sleep Dan?

I mostly try to do that when I'm not at work~

Stop drinking and jog everyday a mile. Just a mile. Do that everyday and you'll be good in ten weeks.

The hard part is to not drink.

^ lol..

Polak wrote:Stop drinking and jog everyday a mile. Just a mile. Do that everyday and you'll be good in ten weeks.

The hard part is to not drink.

Bro I drink all the time and have no problem running.....sounds like you're doing it wrong. Only way to up your run time is actually running....interval sprints will do wonders.

I haven't smoked tobacco or any type of illegal drug, nor have I drank one drop of alcohol, for 14 years. So I'm good in that area. Moosh, thanks for the motivation. The more and more comments I hear, my confidence goes up. I think I shocked my body the other day when I busted out all those push ups, followed by a solid 15 min brisk jog on the elliptical. I haven't done anything like that for good 5-6 years, and man am I feeling it. Sunday will give my body about 2 days rest, and I'm going to do a good stretch, followed by a small warm up, and hit that 1.5 miles I measured out in my subdivision. Ward, I'll hit up those interval sprints after I get my base time figured out. Thanks again.

oh great another cop!

mexicant wrote:oh great another cop!

I'm sorry, I can't be fat with you anymore. I'm in Ohio, far, far away from you Chris. May you enjoy pizza rolls and pop tarts without me, but I'm still eating fucking donuts.

ITT: OBAMA TUK OUR JERRRBBZZ!!

UPDATE:

I ran 1.25 miles in 14:47 (18:20 1.5 mile run if I followed the lap trend). Stopped because I felt my legs seizing up and didn't want shin splints. This was the first time I've ran like this in over 10 years. Will about 2 months be long enough to cut it down to 16:08? How often should I be running to make the cut?

If your shins are already hurting then just go on an elliptical or a bike. Just keep doing cardio.

Gotcha, taking tomorrow off and doing some situps/pushups instead. Thanks!

Yo Charlie! Best of luck on your future police training exercises endevours!

cassinoroyale wrote:Yo Charlie! Best of luck on your future police training exercises endevours!

Thanks Cass! I'm also having some wheezing after that first initial run. I was "diagnosed" with asthma 7 years ago, but this result is a lot different than what happened prior(never wheezed like this before), but the thing that remained the same was the cooler air temperature. I'm not completely sure if I have to run outdoors or indoors for the test, but I guess I'll train outside just in case. From what I've read some people get this from running outside in colder temps and they don't even have asthma. Either way I'll get a refill on my inhaler (that I used maybe 5 times) and use it 2-3 hours before running.

Situps and pushups should be no problem. Sounds like the running is the tougher one for you...

Lose weight, and run 4-5x per week. Easy.

Polak wrote:If your shins are already hurting then just go on an elliptical or a bike. Just keep doing cardio.

Just buy better running shoes. If you're going to be tested on running, you should train in running. Different muscles are used.

keep the solid advice coming, Polak

scorch- wrote:http://reddit.com/r/fitness
http://reddit.com/r/leangains
http://reddit.com/r/paleo
http://reddit.com/r/keto

Don't do keto. Paleo, maybe, so long as you're still getting in enough carbs for performance sake. But it's an overkill of a diet and it turns people into douchebags, so...you've been warned.

aLpha.cn-[tang] wrote:

Impossible~

My wife is in academy right now in calgary, I applied as well but the application is a year long process. EMS is not as fun as I thought it would be but I'm in the same boat as you, 6'1 230, but from what I've been doing, LOTS of cardio. I bought a nike shoe app + attachment at the apple store, it sits in your shoe or if you're like me and don't have nike runners you can tape it to the tongue. It records your mileage and cadence and maps your runs, really good app.

Also, I got an app thats called 100 pushup, .99$, it basically gives you reps with rests to be able to get up to 100 pushups without stopping. I've been doing it for a couple of weeks and it makes a huge deal.

My wife has also been doing a lot of combat, I bought her a heavy bag yesterday to learn how to push and kick, seems pretty good so far.

Hope some of that helps.

alex kirk wrote:Situps and pushups should be no problem. Sounds like the running is the tougher one for you...

Lose weight, and run 4-5x per week. Easy.

Polak wrote:If your shins are already hurting then just go on an elliptical or a bike. Just keep doing cardio.

Just buy better running shoes. If you're going to be tested on running, you should train in running. Different muscles are used.

Eating more chicken instead of beef or pork, and am also eating veggies instead of my loved starches. I've been cutting bread out completely. I've also made sure there's some pasta in there for extra carbs.

Here are the shoes I have for running: http://www.finishline.com/store/product ... prod693354

They're not very old, so they shouldn't be wore out.

moosh wrote:Eat right and train in what you'll be tested on. Don't go crazy with workouts and gym memberships, that's what the police academy is for.

Well, this actually works out for me since I have been furloughed. Watching my spending VERY closely, and have already reduced some bills : D A gym membership is out of the question, lol.

Punkyeti, thanks for the heads up. I may ask for something like that for Christmas as I'm a nerd wanting to know exactly what I've run since I have to run in my neighboorhood. Best of luck to you and your wife!

To everyone, thanks again for the help. I've been looking all over today for running advice, and it's all been really the same as what was suggested here. Nice to come to a place and get some good solid answers. High fives for all.

Don't just start buying running shoes.

The biggest issue is your weight and getting back into shape. If your shins are fucked up, don't run anywhere on a track. Or if you really want to get a work out without fucking your knees or shins run on the beach. I can't even do a mile in the sand.

Polak wrote:Don't just start buying running shoes.

The biggest issue is your weight and getting back into shape. If your shins are fucked up, don't run anywhere on a track. Or if you really want to get a work out without fucking your knees or shins run on the beach. I can't even do a mile in the sand.

So a running track is harder on your shins than concrete/asphalt? My shins are actually fine; I felt them getting tight so that's why I cut out the last 1/4 mile. What sucks right now is I just got sick with a sinus infection, and I feel like total shit. I'm still going to get on the elliptical tonight for as long as I can, its not like I'm puking out my mouth and ass.

Punkyeti, I found the website for the pushups, super solid routine to follow, so I'm going to follow that one. The only problems I'm running into is the situps. I cannot do the 25 in one minute(20 right now), so I need a plan for those. Everything I'm finding is specifically crunches since most say situps can mess up your spine. Thing is, the academy requires your legs at a 90 degree angle, fingers interlaced behind your head, and then your elbows have to touch your knees. Will the 200 situps program do enough?

Edit: http://twohundredsitups.com/#sthash.jmq ... JyQ0c.dpbs

Make sure you are getting the right type of running shoe for your foot type / running posture. Different foot types need different amounts of support.

ward wrote:Make sure you are getting the right type of running shoe for your foot type / running posture. Different foot types need different amounts of support.

From what I remember from Army bootcamp and their assistance in my foot type, its normal. I'm not flat footed or anything of the sort. Now running posture, I have no idea.

with your weight i wouldn't go running at all, i assume you haven't been running for some time and past you mid 20's, the chance of damaging your knees and back or that you get permanent pain while running is pretty high if your muscle aren't trained to carry your weight, for the start i would go swimming ( great exerciser trains your whole body), inline skating, cycling or use the elliptical, stepper or rowing machine.

If you have the chance to get into a gym do some weight training for your legs with a lot of repetitions (starting at low weight and slowly increasing), even though this may sound wired do some yoga or something similar to be able to better move overall, if you do this and combine it with weights do yoga after the weights if no yoga stretch after weight lifting.

If you wanna combined it also with a diet i would recommend, max 1200-1500 kcal a day except for once a week/ every 5 days there you should eat at least 2500 kcal (to prevent that your body goes into saving mod), mostly try to get protein (no fat milk, no egg yellow only egg white, fatless curd with vegetable, BBQ'ed chicken) fibers and healthy carbs (rice, pasta), no fat, sugar, spices or alcohol and combine that with 30 mins better 60 mins sport a day then you should be able to loose something on around 7-10 pound, of mostly fat, a week (at least this procedure worked for me pretty well). You should have at least 5hrs breaks inbetween meals if more it's better, so if you decide like having 700kcal in the morning and 700kcal for dinner and maybe inbetween some vegetables that should be pretty good.

And in the end i would start running, like one month before the actual test, calculate the speed you need to run to stay 1 min under time limit and try to run this speed, speeding up and slowing down actually isn't that good and try to have a controlled breathing while running the whole distance (breath through mouth and nose at the same time, sounds stupid but you regularly don't do that, you need to train that too) -> with that training i achieved to run 3,1miles / 5 km within 18:34 min.

hope this helps, even though the diet thing is probably arguable, there are thousand ways to achieve what you want to, but i wouldn't do a 0 kcal diet.

So I finally got around the the TDEE thing. Says one day I'm burning 3800cal/day(running day) and then another is 3500cal/day(pushup/situp day). So what you're saying is that I need to consume no less than 3300cal/day on the heavy days and no less than 3000cal/day on the lighter days, to keep my body happy?

CharlieGiteau wrote:So I finally got around the the TDEE thing. Says one day I'm burning 3800cal/day(running day) and then another is 3500cal/day(pushup/situp day). So what you're saying is that I need to consume no less than 3300cal/day on the heavy days and no less than 3000cal/day on the lighter days, to keep my body happy?

Someone else can answer if they want. This is basically asking for nutrition advice that I'm not qualified to give and I don't want you to do anything detrimental based on what I say.

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.

mdmahangover wrote: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.

Right now I have most of my soreness in my thighs(quads mostly). My ankles, knees, shins and hips feel just fine. More towards the end of my run (20 min of an easy jog/walk) my legs actually felt better, so I kinda wonder if my 5 min warmup was long enough. I'll warm up longer on Friday due to it being a little cold outside this week and see if that helps.

Good news was that I was able to run over the 1.5 miles and felt pretty damn good afterwards, where as my "timed" run was only 1.25 miles and I felt like I was going to die. I had no need to use my inhaler either (yes, I have a very mild form of exercise/cold enduced asthma, and I already consulted my doctor). I'm pretty happy with what went down today. I ran more than 1.5 miles in 18:45 in my neighboorhood that has small inclines/declines, as well as being sick with chest congestion and a sinus infection(already on antibiotics).

scorch- wrote:

CharlieGiteau wrote:So I finally got around the the TDEE thing. Says one day I'm burning 3800cal/day(running day) and then another is 3500cal/day(pushup/situp day). So what you're saying is that I need to consume no less than 3300cal/day on the heavy days and no less than 3000cal/day on the lighter days, to keep my body happy?

Someone else can answer if they want. This is basically asking for nutrition advice that I'm not qualified to give and I don't want you to do anything detrimental based on what I say.

I think(and hope) Alex will chime in on this one. I just have this eerie feeling.

dude fuck life 12 packs mountain dew, and dod.

Don't worry, I'm here.

CharlieGiteau wrote:Eating more chicken instead of beef or pork, and am also eating veggies instead of my loved starches. I've been cutting bread out completely. I've also made sure there's some pasta in there for extra carbs.

Here are the shoes I have for running: http://www.finishline.com/store/product ... prod693354

They're not very old, so they shouldn't be wore out.

Any particular rationale for this diet...? Why did you choose this?

Polak wrote:Don't just start buying running shoes.

The biggest issue is your weight and getting back into shape. If your shins are fucked up, don't run anywhere on a track. Or if you really want to get a work out without fucking your knees or shins run on the beach. I can't even do a mile in the sand.

Yeah, listen to Polak. I'm sure he knows a ton about this. Cough, cough...

Because no overweight people in the history of overweight people have run without getting shin splints. Form + shoes = best cure against shin splints. Weight is more a determinant of one's form and the pressure they place on their joints. Shoes and improved form can cure this. It's worth going to a store, one where people are experienced in running, and getting their input.

Shin splints are similarly a common sign of worn running shoes, for example. A new pair totally removes that issue.

Pr0n wrote:If you wanna combined it also with a diet i would recommend, max 1200-1500 kcal a day except for once a week/ every 5 days there you should eat at least 2500 kcal (to prevent that your body goes into saving mod), mostly try to get protein (no fat milk, no egg yellow only egg white, fatless curd with vegetable, BBQ'ed chicken) fibers and healthy carbs (rice, pasta), no fat, sugar, spices or alcohol and combine that with 30 mins better 60 mins sport a day then you should be able to loose something on around 7-10 pound, of mostly fat, a week (at least this procedure worked for me pretty well). You should have at least 5hrs breaks inbetween meals if more it's better, so if you decide like having 700kcal in the morning and 700kcal for dinner and maybe inbetween some vegetables that should be pretty good.

Get the fuck out of this thread.

CharlieGiteau wrote:So I finally got around the the TDEE thing. Says one day I'm burning 3800cal/day(running day) and then another is 3500cal/day(pushup/situp day). So what you're saying is that I need to consume no less than 3300cal/day on the heavy days and no less than 3000cal/day on the lighter days, to keep my body happy?

1) Where did you get those numbers and did you use your body composition (aka body fat) when determining your BMR?

2) where did you get the 3300/3000 numbers? Taking a 500 calorie deficit per day? I would eat less than that, personally. The more body fat you have, the more drastic your deficit can be. It's really up to you, though.

3) Remember: the best diet is the one you can adhere to for the greatest amount of time.

mdmahangover wrote: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...

alex kirk wrote:Any particular rationale for this diet...? Why did you choose this?

I chose chicken for the lean meat, plus, I can't live without some sort of meat. They are pre-cooked and skinless, plus, they taste great with lemon-herb seasoning. I just warm them up in the oven. I like green beans a lot and can eat them without splattering them with butter or salt. Some sort of pasta since I've heard they've got plenty of carbs for the energy I'm expending. I'm actually looking for alternatives, simply because I know I'll get burned out eating this day after day. Also, I've cut back my ration, because I can destroy some food.

alex kirk wrote:shin splints

I haven't experienced them in 3 runs so far. Hopefully I don't, but who knows.

alex kirk wrote:1) Where did you get those numbers and did you use your body composition (aka body fat) when determining your BMR?

2) where did you get the 3300/3000 numbers? Taking a 500 calorie deficit per day? I would eat less than that, personally. The more body fat you have, the more drastic your deficit can be. It's really up to you, though.

3) Remember: the best diet is the one you can adhere to for the greatest amount of time.

1)I just plugged the numbers into this calculator: http://www.fitnessfrog.com/calculators/ ... lator.html I felt like it was way to easy to calculate, so I took it with a grain of salt. That's why I posted it here to see what I could do to get a more accurate number, because that seemed kinda to high to me.

2)Yes, I just subtracted 500 cal per number. I'm not sure of my % body fat, but I can definitely afford to lose some. Right now I'm at about 500-600 cal for breakfast and 1000 cal for lunch/dinner. I'll be doing some sort of exercise every day. Obviously one day heavier than the other.

3)That's why I chose the foods that I mentioned earlier.

I've been this weight for a quite a while now(years). When I switched shifts away from thirds, I naturally was losing weight without changing anything. Shed 10 lbs in a month without changing anything. So I really don't know what else to do other than to eat smaller portions and healthier foods. I plan on eating apples/bananas/grapes when I feel like I need a snack, and I felt the baked chicken with veggies and pasta was a good start.

CharlieGiteau wrote:I chose chicken for the lean meat, plus, I can't live without some sort of meat. They are pre-cooked and skinless, plus, they taste great with lemon-herb seasoning. I just warm them up in the oven. I like green beans a lot and can eat them without splattering them with butter or salt. Some sort of pasta since I've heard they've got plenty of carbs for the energy I'm expending. I'm actually looking for alternatives, simply because I know I'll get burned out eating this day after day. Also, I've cut back my ration, because I can destroy some food.

1) Starch isn't bad.
2) Dietary fat isn't bad.
3) Sodium isn't bad.

Don't over-think it. I'll give you some suggestions once I find out how many calories you want to aim for. Read below.

1)I just plugged the numbers into this calculator: http://www.fitnessfrog.com/calculators/ ... lator.html I felt like it was way to easy to calculate, so I took it with a grain of salt. That's why I posted it here to see what I could do to get a more accurate number, because that seemed kinda to high to me.

2)Yes, I just subtracted 500 cal per number. I'm not sure of my % body fat, but I can definitely afford to lose some. Right now I'm at about 500-600 cal for breakfast and 1000 cal for lunch/dinner. I'll be doing some sort of exercise every day. Obviously one day heavier than the other.

3)That's why I chose the foods that I mentioned earlier.

I've been this weight for a quite a while now(years). When I switched shifts away from thirds, I naturally was losing weight without changing anything. Shed 10 lbs in a month without changing anything. So I really don't know what else to do other than to eat smaller portions and healthier foods. I plan on eating apples/bananas/grapes when I feel like I need a snack, and I felt the baked chicken with veggies and pasta was a good start.

This is more accurate for estimating BMR, but if you don't know your body fat, it may be of little use: http://www.calculatorpro.com/calculator ... alculator/

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.

If not, you can still pass your test fine. Just figure, why not do it right and surpass minimum expectations if you're going to be working towards a goal anyways, eh?