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  • 04-30-17, 10:01 pm (EDT)

    Not sure where to go from here

    April 30, 2017, 10:01 pm

    Hi!

    My name is Shawn, and I am trying to figure out what kind of program I should be on for the goals that I want. 

    I am in the military and want to get 100% on my PT test, which is pushups, situps and a 1.5 mile run. I know I can pass by just doing those 3 things every day at double capacity, but that is really boring IMO. (NOTE: I do pass without issue, but I want to max that crap out)

    I also want to lose body fat. I need to do the actual measurements, but I am putting a photo below for reference (I want to say its around 20%)

    Below is some info about me for additional info.

    1. Age: 23

    2. Height: 5' 9"

    3. Weight: 205

    4. Bodyfat%: Like I said, need to get that measured. Probably going to get a measuring tape tomorrow.

    5. Goal: Lose Fat / Condition To Max Out Fitness Test

    6. I do moderate excercise 2-3 times a week, mainly running with some calisthenics

    7. I do not count my intake

    8. ^See above^

    9. No Injuries/Restrictions

    10. Fitness Test Goal: =<9:12 1.5mi run, 35' waist, =>67 pushups in 1min, => 58 situps in 1min

     

    Any thoughts would be great. If I need to just shutup and run do crap-tons of pushups and situps, and lower my intake, thats fine. I just wanted an opinion.

                                        

     

  • 05-08-17, 2:38 am (EDT)

    Not sure where to go from here

    May 8, 2017, 2:38 am
    Posted by: Wabbadabba

    Hi!

    My name is Shawn, and I am trying to figure out what kind of program I should be on for the goals that I want. 

    I am in the military and want to get 100% on my PT test, which is pushups, situps and a 1.5 mile run. I know I can pass by just doing those 3 things every day at double capacity, but that is really boring IMO. (NOTE: I do pass without issue, but I want to max that crap out)

    I also want to lose body fat. I need to do the actual measurements, but I am putting a photo below for reference (I want to say its around 20%)

    Below is some info about me for additional info.

    1. Age: 23

    2. Height: 5' 9"

    3. Weight: 205

    4. Bodyfat%: Like I said, need to get that measured. Probably going to get a measuring tape tomorrow.

    5. Goal: Lose Fat / Condition To Max Out Fitness Test

    6. I do moderate excercise 2-3 times a week, mainly running with some calisthenics

    7. I do not count my intake

    8. ^See above^

    9. No Injuries/Restrictions

    10. Fitness Test Goal: =<9:12 1.5mi run, 35' waist, =>67 pushups in 1min, => 58 situps in 1min

     

    Any thoughts would be great. If I need to just shutup and run do crap-tons of pushups and situps, and lower my intake, thats fine. I just wanted an opinion.

                                        

     

    @wabbadabba you should try my home workout bro, that will definitely help you in terms of your sit ups and push ups. The variations included in the upper and ab focused workouts will make the regular push ups and sit ups all too easy! :-D

     

    You could also try my 400 rep a day challenge for abs - http://muscularstrength.com/forums.php?pageAction=POSTS&subForumID=7&threadID=3819

     

    Now none of this will directly help with your 1.5 mile run, but because they are circuit-style workouts, they will help with your overall endurance, and that will inevitably help when it comes to your run.

     

    And of course if you pair all that with a calorie deficit with your diet, it will help you lose fat too :-) Check out the @mealplan page if you need to figure out what your calories and macros should be!

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 05-08-17, 6:13 am (EDT)

    Not sure where to go from here

    May 8, 2017, 6:13 am

    @wabbadabba I have a friend who recently was attempting similar results to you.

     

    I would say firstly that the 400reps a day challenge is killer but your core strength will improve massively...worth checking out

     

    To help with the fat loss have you thought about HIIT? In my opinion it is the best for losing weight as it doesn't have to be boring! You could include push ups and sit ups as part of a circuit... This would  probably make it easier un the long term as I don't think just doing sit ups and press ups all day is going to be very exciting and its good to mix things up!

     

    I would also recommend tracking your food, you don't gave to religiously study your intake if you don't enjoy it but understanding what you are currently consuming may help you to make tweaks to help you with your goals.

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