The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Setting up a new training/diet routine/taking a break/Army PT test
Ok, so I've done a lot of reading and looking around and even asking on other sites and haven't gotten a lot of feedback. I have a lot going on at one time, so I'll try to give some background without going overboard asking my myriad of questions.
I'm 29, 5'3" and 126-128 lbs (depending on water weight)
I competed in my first figure comp last year at 114, did a bulk, put on 20 lbs, found out one reason I couldn't lose it was because I had a hypothyroid. Got meds, got optimzed, and started re-dieting at the beginning of June. Worked with a great trainer through all that and mid-August I started on my own. Was at 1400 (11xbw of 128) with trainer at the end not making much progress, with low volume training. 3 x's a week full body lifting, 2x's MIIT, 2 x's 30 min. SS.
I haven't taken a full week training break in a long time, though I took a few days off here and there while I went to maintenance in the spring till my hormones stabilized.
When I went to my own training/diet, I was a little frustrated at my slow progress and dropped cals to 10xbw to 1280, upped training volume to this:
Basically, my plan looks like this:
lift 3x's a week
A1 3x8-10
A2 3x8-10
B1 4x10-15
B2
B3
B4
B5
At the moment, I'm also adding in extra pushups and ab work for my PT test.
Cardio is 30/60 x 6 intervals (not high intensity) 2x's a week, ab circuit +20 minutes running 2 x's a week.
So here are my questions and thoughts:
1) do I take a break now (next week) or after the PT is done?
2) If I'm taking a break, do I continue with my pt test training (i have a 4 week improvement schedule I've been following with one week left so that means I"ll have to repeat one week)
3) Do I go ahead with my new training program next week? I want to switch to a 4-day split so I can keep the volume high, but split it between days because I'm tired of being in the gym for an hour every time. - Would love suggestions for a 4-day split/cardio.
- Also considering Leigh's OPT program with the calorie 5-day low, 2 days high cycling option (how does that work with 4 days training? )
Also, I have no idea about re-feeds, and if I need them or need to wait till training has stalled.
4) Has my progress actually been good and I'm being unrealistic? In four weeks I"ve lost about 2 lbs. I'll take measurements Monday, but as of today, there was no change (I was retaining water and up to 129! )
Are you maybe getting some body recomposition and losing inches? Clothes fitting any better or the same?
To me, it sounds like you are doing too much training on the lowered calorie levels. Personally I could not train so much (especially the high volume stuff) on less than 1300 calories. As a fellow hypo-thyroider I find I do much better with less aggressive training when dieting. Also, heavier lower volume weight lifting works better for me while dieting.
OPT has its own diet/training schedule and you eat the same calories/macros each day there is no cycling.
A break should be a total break so I would say do the break after your PT test is over.
Are you maybe getting some body recomposition and losing inches? Clothes fitting any better or the same?
To me, it sounds like you are doing too much training on the lowered calorie levels. Personally I could not train so much (especially the high volume stuff) on less than 1300 calories. As a fellow hypo-thyroider I find I do much better with less aggressive training when dieting. Also, heavier lower volume weight lifting works better for me while dieting.
OPT has its own diet/training schedule and you eat the same calories/macros each day there is no cycling.
A break should be a total break so I would say do the break after your PT test is over.
No, no body recomp. I have dropped from 128 to 126,so a total of 2 lbs. lost, however, I've dropped my food intake by 500 cals and upped my training volume, so I know I should be dropping more than 1/2 lb. a week. Took my measurements this morning and EVERYTHING is the same except my chest, almost down to a 34, so down almost a full inch. Waist was very close to what it was a month ago, but that could very well be water as I've been retaining lately.
I will say that the diet has been VERY hard to stick to strictly. Out of 4 I did it for almost one full week 100% and at the end of that week I did look a lot leaner, especially in the midsection, but I was hungry, all day every day. So I'm pretty sure that I have two options with this:
1) stay strict during the week, but implement refeeds - which I have no idea how to do or
2) raise my calories, maybe back to 11xbw?
I'm liking the idea of doing the break after the PT test and going for a complete week off - should I stay in a caloric deficit at that point?
In the meantime, even though I'm unmotivated, I only have two weeks to go, so I"m planning on going to a 4-day split and lowering the volume. Thinking Heavy Upper, Heavy Lower, Light Upper, Light Lower.
How does this look?
Day 1: PT improvement plan (varying pushups and ab work)
HEAVY UPPER
3x6 Assisted Pull ups
3x6 Arnold Press
3x6 Cable Row
Various rotator cuff exercises to stabilize my hypermobile left shoulder aka: prone lower trap raises, band pull aparts, external and internal rotations 2x10
Day 2: Running Intervals, ab work
HEAVY LOWER
3x6 Leg Press
3x6 RDL
ideas.....????
Wednesday: PT improvement: various pushups/ab work, otherwise off
Day 3: Running long distance (20 minutes), ab work
LIGHT UPPER
3x10-12 Lat Pull down
3x10-12 Chest Flye
????
Shoulder stability work 2x10
Day 4:PT mock test Pushups 2 minutes/situps 2 minutes/Running
LIGHT LOWER
3x10-12 Step Ups
3x10-12 Leg Extensions
3x10-12 Lying Leg Curl
.....not happy with this one.
Ok, this looks like crap. Got any other suggestions? Should I switch to something like more Upper vertical heavy/upper horizontal light; lower quad dominant heavy/ham dom. light, etc.??
I really don't want to train my calves, they're huge as it is, and my quads don't need any more size either. I have a lot of instability in my shoulder and weakness in my rhomboids, so I'm trying to address this stuff at the same time.
You have two goals that I've read:
1) fat loss
2) rocking a PT test
One has a defined timeline, one is not quite as time critical - is that right?
Is there a time frame for the fat loss (e.g. a competition) or is it just a personal goal for you? I mean, I don't get the feeling that this is a cutting for a context goal.
You have two goals that I've read:
1) fat loss
2) rocking a PT test
One has a defined timeline, one is not quite as time critical - is that right?
Is there a time frame for the fat loss (e.g. a competition) or is it just a personal goal for you? I mean, I don't get the feeling that this is a cutting for a context goal.
Correct on both fronts. The fat loss is a personal goal and I was considering doing a competition this year depending on how my body responded. So far, it's not responding well, so I don't really care about competing, but I would like to get the look of a competitor, or at least close. I really want to see what I can do. I've been trying to lose since Janurary so honesty, the sooner the better, I just want to get it done, by Thanksgiving would be a great goal.
Since the PT test is more near term - I'd just focus on whatever is needful to rock the test(s). You don't want to be all depleted from cutting when you have to do the test (or at least I wouldn't think so).
Once the test is done, then you can buckle down to hit your next goals - either add a little more muscle or cut some fat (if you have too much ).
Since the PT test is more near term - I'd just focus on whatever is needful to rock the test(s). You don't want to be all depleted from cutting when you have to do the test (or at least I wouldn't think so).
Once the test is done, then you can buckle down to hit your next goals - either add a little more muscle or cut some fat (if you have too much ).
Well said.
Many of us with (somewhat) conflicting goals end up picking one at a time to focus on. In my case, it's been a combination of getting healthy (I've had stomach problems which are fully detailed in my log) so I had to change my diet/weight goals while I worked on eating to feel better, and also preparing for my blackbelt test - I couldn't do that in a big deficit/cut. Once I get back to being fully healthy and the testing is over (hopefully passed!) then I will probably go back to some type of cutting to lose weight/fat again to get rid of these last bleeping 10#
My body decided for me today: instead of trying a new training routine or continuing on with my PT improvement plan...I got sick. Not sure if it's the flu or what, but can't breathe, junk in lungs, achy neck, sinus headache....yeah, training didn't happen.
So, I've decided to completely take this week off from lifting, PT prep, cardio, everything. I'm going to focus on foam rolling and stretching and maybe some shoulder rehab work if I remember, but that's it.
I'm also upping my calories, to at least 1400, but maybe up to full maintenance of 1780 - just depends on the day, how I feel, if I'm hungry or whatever. I'm not going to freak out about carbs or fat, but get in enough protein and eat the rest how I feel like it. I'm really hoping to just maintain during this time, if not lose a little bit (from water retention and knotting/swelling going down if not fat from actual recovery) and not gain.
Next week I'll go Sunday, Tuesday, Thursday with my pushups/ab work AND running, doing it all each day instead of running the next day, so I get more recovery/rest time and then rock on that PT test on the 3rd.
If I feel well enough after that, I go back to lifting, if not, take another bit of time off.
HOWEVER, back to my original question, when I come back from my break and go back to training, I need help setting up a plan that will actually work. How much of a deficit should I shoot for this time and what type of training volume? I'd like to try a 4-day split (mainly because I'm bored with what I've been doing, 3-day split) but don't want to go overboard. But I also definitely want to hang onto the muscle I worked so hard to build last year.
What suggestions do you all have with helping me set up a better fat loss plan after the break is over? Maybe a deficit of 11xbw with weekly refeeds and lower training volume? That one I haven't tried yet... Pardon my ignorance, I'm waiting to hear your wisdom!
HOWEVER, back to my original question, when I come back from my break and go back to training, I need help setting up a plan that will actually work. How much of a deficit should I shoot for this time and what type of training volume? I'd like to try a 4-day split (mainly because I'm bored with what I've been doing, 3-day split) but don't want to go overboard. But I also definitely want to hang onto the muscle I worked so hard to build last year.
What suggestions do you all have with helping me set up a better fat loss plan after the break is over? Maybe a deficit of 11xbw with weekly refeeds and lower training volume? That one I haven't tried yet... Pardon my ignorance, I'm waiting to hear your wisdom!
Just wanted to re-iterate this with an update - while I've been sick I've already lost 2 lbs, if not more, and definitely noticed decreased knotting and swelling in my quads and calves. AND I've been eating more calories, though not as many meals.
So, when I get back to working out really, in a couple weeks, I'd like to set up a 4-day plan for lifting, while my goal will then be fat loss and maintaining muscle mass. I'm thinking a 300 calorie deficit is enough, but I don't want to overdo it, which I've done in the past. Should I implement refeeds from the get go this time?
Have you read any of Lyle Macdonalds books or e-books on dieting? Since you are already pretty lean and possibly thinking of another contest you might be interested. The leaner you are the more difficult to get even leaner and so the normal advice sometime needs to be more nuanced.
His Flexible Dieting book addresses several types of refeeds in some detail and his other books (e.g. Rapid Fat Loss) also discuss this. His UD2.0 program in effect builds in refeeds or carb-ups on the weekends, but that is a very regimented program where your training is also carefully controlled.
Have you read any of Lyle Macdonalds books or e-books on dieting? Since you are already pretty lean and possibly thinking of another contest you might be interested. The leaner you are the more difficult to get even leaner and so the normal advice sometime needs to be more nuanced.
His Flexible Dieting book addresses several types of refeeds in some detail and his other books (e.g. Rapid Fat Loss) also discuss this. His UD2.0 program in effect builds in refeeds or carb-ups on the weekends, but that is a very regimented program where your training is also carefully controlled.
I haven't bought any of them, but I have seen them on his website and done some reading of his articles and on his blog. I saw both of those books and while I"m not sure what my bf% is, I don't think it's in the lean range yet, where he says it will work. I don't look like I do in my avatar right now. I'm 125 lbs. today at 5'3", measurements as of Monday: waist: 27, chest: 34.25, arms 11.5, hips 38.5. Does that give any indication of leanness?
Thanks so much for the advice! I'm putting the books on my Christmas list for sure. Thank you!
As I read Lyle (and others will correct me) - he doesn't say that his methods for really lean people won't work for the less lean. Mostly he says it is hard to lose when really lean and if you can lose without that level of difficulty do that instead. For instance, you can do Rapid Fat Loss at any weight/fat level but he has modifications based on leanness to help the really lean succeed. UD2.0 is tough and if you don't have to do that in order to lean out, why would you? That sort of thing.
But the Flexible Diet book - that is principles of diet and taking breaks and kinds of breaks (e.g. a meal, a day, a couple of weeks) and when/how to put them in your plan (whatever that is).
What do you have to do to pass the PT test? I'd be asking that, and where you stand now compared to that, before worrying about some T-split or cardio or anything.
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As I read Lyle (and others will correct me) - he doesn't say that his methods for really lean people won't work for the less lean. Mostly he says it is hard to lose when really lean and if you can lose without that level of difficulty do that instead. For instance, you can do Rapid Fat Loss at any weight/fat level but he has modifications based on leanness to help the really lean succeed. UD2.0 is tough and if you don't have to do that in order to lean out, why would you? That sort of thing.
But the Flexible Diet book - that is principles of diet and taking breaks and kinds of breaks (e.g. a meal, a day, a couple of weeks) and when/how to put them in your plan (whatever that is).
So really, the two books I should be getting from Lyle are the Flexible Dieting and Rapid Fat Loss book to figure out a different way to set up my plan and if I should implement refeeds?
Quote:
Originally Posted by PowerManDL
What do you have to do to pass the PT test? I'd be asking that, and where you stand now compared to that, before worrying about some T-split or cardio or anything.
Well, the PT test is on Sunday, so I'm not worried about it anymore, but I have to do a certain number of pushups and situps each in 2 minutes and run 2 miles in a certain time. The faster I run and the more s/u, p/u I do the more points I get.
So last week I had the flu and this week I decided to continue with my training/diet break. I'm thinking I'm going to extend my training break for another week to make next week a total of 3, but probably should start getting back into the dieting swing of things next week if I want to hurry up and get this done.
Questions: I'm unsure whether it would make a difference setting my calories at bwx 11 or 12 when I'm not doing any training or cardio, and then would I keep it the same when I resume training? I'm planning on doing a 4 day split like I listed above, but with 3 days cardio - with intervals being at least one of those days.
Should calories be the same and I go on the higher end (bwx12) and keep the volume low? I'm unsure how my body will react this time around now that my hormones are somewhat stabilized out and body has recovered. Thanks!
PT test - maxxed out my pushups, did pretty well on the situps, but failed the run due to 1) flu junk still in my lungs not allowing me to breathe 2) strange pain in my leg starting in ankle and moving up to hip that got worse with each step.
Sooooo....
I have to take the PT test again in 3 1/2 weeks. Any idea about the leg pain?
Here's the question:
I'm trying to set up a 4-day split (I have it outlined as a question in the training section), and I'm unsure as to how to set it up correctly. I'd love some feedback on if it's good or not, or what I could change. Where I get confused is that I'm dieting now (about 11xbw in cals) and I want to make sure I'm not doing anything stupid training-wise to lose muscle while dieting. Got my protein set at between 1-1.1g x lb bw and the rest depends, though I'm generally shooting for around .3 for fat and the rest is carbs.
So far a good amount of water weight has dropped off, which is exciting, and I'm just adding in cardio where I feel I need it, with at least one day of intervals on leg day. Does the PT test (added pushups, situps and running) compromise my plan at all....but does my plan look sane in the first place?
Thanks for the help - and fat loss is still the goal, by Thanksgiving, so I can maintain through the holidays!
1. If you are training for the PT test than your split should ideally be focused around improving your strength for the movements relative to the test
2. Why a 4 day split while you are on a diet? Especially with your current hip/leg pain. Remember that more is not always better. Especially when on a deficit, dealing with an injury, or recovering from any kind of health issue.
3. Are you focusing your cardio around the run?
Re: Leg pain - I'd post in the rehab section with a more detailed description of the pain you are experiencing.
1. If you are training for the PT test than your split should ideally be focused around improving your strength for the movements relative to the test
2. Why a 4 day split while you are on a diet? Especially with your current hip/leg pain. Remember that more is not always better. Especially when on a deficit, dealing with an injury, or recovering from any kind of health issue.
3. Are you focusing your cardio around the run?
Re: Leg pain - I'd post in the rehab section with a more detailed description of the pain you are experiencing.
I'm not really training for it, basically just maintaining as I did fine with both of them (maxxed the pushups, but would like to do more situps) it's the run that I failed. So Ab work will have more situps and yes, my cardio is running focused
2. Why 4-day? Because I want to. I have been doing a 3 day split since last year and I'm sick and tired of it and want to go to something else. I am trying to develop a plan that doesn't over do, and I'm definitely easing back into training after my break/illness, so I'm careful. The leg pain, funny enough, I ran today, no pain whatsoever, and I went a whole mile
Here's what I have set up so far (that I posted in Training): Heavy Upper
Bench machine: 4x6
Cable Row: 4x6
Overhead press 3x5 (wanted to up the weight, but shoulder is so unstable)
Pull UP 3x5
Rear delt flye 3x8-10
SS
Machine flye 3x8-10
Rope crunch 2x20
SS
side plank 2x30 sec.
Lower Body Light:
Db squats 2x10 bw squat 1x12
Leg Press 3x12
Leg extension 3x15
SS
Lying Ham curl 3x15
Step-up with kickback 1x20
Upper body light:
Arnold Press 3x8-10
Lat Pull down 3x8-10
Pushups 3x15
One-arm db row 3x15
Ab work 2x20
Back extension 2x20
Advice from an old retired tanker who trained a lot of kids in how to pass the run:
Given the short period of time you have before the APFT retest, my suggestion would be concentrate on 1/4 mile intervals. Given your age, it looks like you need a sub 16 minute time to max and about an 18 minute time to get 80 points. If you have access to a track, you could start getting a feel for quarters at 3, 2:25, and 2:30. Once you train to that 2:30 pace you are ready. For a weak runner, the APFT isn't about a lot of distance work, it is about maintaining a good pace and getting through it.
Heavy LB day - I'm assuming you are planning on eating over maintenance on that day and be in major pain for days? Also - squats + 2 DLs? Sounds like a lot of load for the legs and your spine. So how do you plan on running after having done this?
Heavy upper - so you have an unstable shoulder but you want to do a lot of different exercises that require you to use said shoulder? Knowing that you are facing a push up test?
Given from what you've shared about having been sick, your cardio, and your thyroid concerns, it doesn't sound like you'd benefit long term from a high volume/high intensity routine.
Heavy LB day - I'm assuming you are planning on eating over maintenance on that day and be in major pain for days? Also - squats + 2 DLs? Sounds like a lot of load for the legs and your spine. So how do you plan on running after having done this?
Heavy upper - so you have an unstable shoulder but you want to do a lot of different exercises that require you to use said shoulder? Knowing that you are facing a push up test?
Given from what you've shared about having been sick, your cardio, and your thyroid concerns, it doesn't sound like you'd benefit long term from a high volume/high intensity routine.
Leg extensions, why? Why not?
Thanks, those plans are exactly what I was looking for! Yeah, and a high volume/high intensity routine was all I had been finding, so thanks for helping me find something else.
With the unstable shoulder - I AM trying to work on stabilizing it, if it's possible, and so far, pushups haven't bothered it.
With the Lower body heavy day....yeah, I tried that yesterday, running after it didn't happen much. Will be looking to do something sane after this week, though I did my first refeed last night and felt great today!
Leg extensions - overload on quads could aggravate the hip pain you were feeling....also, if done improperly could open you up to knee injuries. I'd rather do a front squat or lunge and incorporate more muscle groups.... better use of time imo
Thanks, those plans are exactly what I was looking for! Yeah, and a high volume/high intensity routine was all I had been finding, so thanks for helping me find something else.
With the unstable shoulder - I AM trying to work on stabilizing it, if it's possible, and so far, pushups haven't bothered it.
With the Lower body heavy day....yeah, I tried that yesterday, running after it didn't happen much. Will be looking to do something sane after this week, though I did my first refeed last night and felt great today!
Leg extensions are often listed in the "worst exercises" list.
Leg extensions - overload on quads could aggravate the hip pain you were feeling....also, if done improperly could open you up to knee injuries. I'd rather do a front squat or lunge and incorporate more muscle groups.... better use of time imo
I'm glad those links helped
I hope the refeed helps your energy issues!
Quote:
Originally Posted by LaraT
Leg extensions are often listed in the "worst exercises" list.
Thanks, I appreciate you sharing your knowledge. Leg extensions = gone! The refeed DID help my energy, though I was VERY hungry the next day and my weight is going down slowly. Though, today is off day and yesterday was just cardio, so I"m sure that has to do with it.
Now, back to the PT test, if I was going to do the K.I.S.S. lifting routine and incorporate PT training into it without overdoing myself on a deficit, how would I do that? THE pt training is a schedule I'm following that's printed in a military magazine, basically running every other day either long distance or sprints and MWF doing ab work and pushup progressions. How would that fit in with this program?
Day 1 - Upper body
bench press - 4×4
1-arm DB row - 3×8
High cable rear delt flyes - 2×12 Day 2 - Lower body
Squat - 4×4
1-leg RDL - 3×8
Back extensions - 2×12 Day 3 - Upper bod
chin up - 4×4
DB shoulder press - 3×8
Rope Face pulls - 2×12 Day 4 - Lower body
Deadlift - 4×4
Split Squat - 3×8
Glute bridge with stability ball hamstring curl - 2×12
I don't think this amount of training will compromise my fat loss, but quick question here, is there any way to know for sure (besides trial and error) if I need to actually do refeeds or not? I've read Lyle's Flexible Dieting book and it seems like it would be helpful for anyone on a diet, but after this weekend, I didn't see a whole lot of change. Maybe try it again next time with a little more structure?
If your deficit is significant then refeeds are a good idea. Generally, the fewer the calories and the lower the carbs, the more important refeeds are. IMO though, they are nearly always psychologically beneficial. Have you checked out the article archive on Lyle's site?
What about doing push ups in your UB warm up? Scapular push ups then regular ones?
You could also always do weighted pushups rather than the bench press...
Ab work can be tacked onto any of those days....
Running - I'd keep to shorter distances as this is only 1-2 miles, right? SS or moderate intensity intervals just to avoid overtaxing your body while eating in a deficit, and keeping your frequency to around 3 days a week. Maybe 20-30 minutes after your UB workouts and on one of your off days.
If your deficit is significant then refeeds are a good idea. Generally, the fewer the calories and the lower the carbs, the more important refeeds are. IMO though, they are nearly always psychologically beneficial. Have you checked out the article archive on Lyle's site?
What about doing push ups in your UB warm up? Scapular push ups then regular ones?
You could also always do weighted pushups rather than the bench press...
Ab work can be tacked onto any of those days....
Running - I'd keep to shorter distances as this is only 1-2 miles, right? SS or moderate intensity intervals just to avoid overtaxing your body while eating in a deficit, and keeping your frequency to around 3 days a week. Maybe 20-30 minutes after your UB workouts and on one of your off days.
Deficit right now is 384 calories (bw of 128x11), though currently I'm at 126 or so. With my training, would that be considered significant? Been thinking about making my deficit more like 12x126bw which would be a 252 calorie deficit, in order to help me prepare for the test.
Well, the thing is, the pt improvement plan is actually written out day by day what to do: these types of pushups, this many, etc. and I have a 3 week plan for all of it. It doesn't take long at all, it's just going to be higher rep, and I wondered how that fits into training with lifting weights. Pushups and situps are all about endurance, so I figured the lifting would help me maintain my muscle mass by giving a heavy stimulus.
If your deficit is significant then refeeds are a good idea. Generally, the fewer the calories and the lower the carbs, the more important refeeds are. IMO though, they are nearly always psychologically beneficial. Have you checked out the article archive on Lyle's site?
What about doing push ups in your UB warm up? Scapular push ups then regular ones?
You could also always do weighted pushups rather than the bench press...
Ab work can be tacked onto any of those days....
Running - I'd keep to shorter distances as this is only 1-2 miles, right? SS or moderate intensity intervals just to avoid overtaxing your body while eating in a deficit, and keeping your frequency to around 3 days a week. Maybe 20-30 minutes after your UB workouts and on one of your off days.
Deficit right now is 384 calories (bw of 128x11), though currently I'm at 126 or so. With my training, would that be considered significant? Been thinking about making my deficit more like 12x126bw which would be a 252 calorie deficit, in order to help me prepare for the test.
Well, the thing is, the pt improvement plan is actually written out day by day what to do: these types of pushups, this many, etc. and I have a 3 week plan for all of it. It doesn't take long at all, it's just going to be higher rep, and I wondered how that fits into training with lifting weights. Pushups and situps are all about endurance, so I figured the lifting would help me maintain my muscle mass by giving a heavy stimulus.
I have two possible PT imprvement plans. One is a 30-day plan, the other is more intense, it's a 15-day shape up, to get ready in a hurry, I think. If I finished out following the 30 day plan, it looks very much like the first week Monday -Thursday, just repeated through the rest of the 3 weeks, however, what I did was merge the two. What would be my smarter option?
P.S. I can tell you right now I won't be running 2-5 miles. It's hard enough for me to run 1 right now. I think the second option is too intense.
Here's the PT improvement plan I'll be following:
Week 1: Monday: Pushup improvement plan #1, 8 minute abs Tuesday:Running long distance 8 minute abs Wednesday: Pushup interval training, uneven pushups, pushup pulses, full situps Thursday:running interval training/ 8 minute abs Fri: Pushup imrovement plan #1 x2, Bench Dips x10-20 reps, Half situps x 2 min., repeat entire series x2 sets, Running 1-2 miles Sat: running long distance 2-4 miles. Half situps x 2 sets at 2 minutes each
Week 2: Sunday: Pushup Imp. plan #1 x2 min. Tubing Chest Press x20-30 reps, Tubing Arms extensions x20-30 reps, Half situps x 2 minutes, repeat x3 sets, Running 1-2 miles Monday: rest Tues: Tubing Pushups x 1 min, Bench dips x 20-30 reps, Half situps x2 min, Pushup imp. #1 x 2min., Half situps x 2 min, Running Interval Training x 2-4 miles Wed: Pushup Int. Training x 1 set at 6 minutes, half situps x 2 sets at 3 minutes ea., running 2-3 miles Thurs: Pushup improvement plan #1 x 2 minutes, Tubing chest press x 20-30 reps, Tubing Arms extensions x 20-30 ext, 8 minute abs, repeat series x3, running 2-3 miles Friday: Rest Sat: Tubing Pushups x 1 min, Dive bomber pushups x 1 min, Uneven pushups/pushup pulses x 1 min ea, 8-min abs, repeat x3, running long distance x 4-6 miles
Week 3: Sunday: P/u interval training x1 set at 6 minutes, uneven p/u x 1 min, push-up pulses x 1 minute, tubing arms extensions x 20-30 reps, full situps x 2 minutes, repeat x3, running 2-3 miles Monday: P/u interval plan #1 x 3min, tubing arms extensions x20-30 reps, full situps x 2 minutes, p/u improvement #1 x 2 min, tubing arms extentensions x 20-30 reps, full situps x 1minute, running long distance 4-6 miles Tuesday: rest Wednesday: (practice PT TEST) pushups x 2 min, Full situps x 2 minutes, Running x 2 miles Thursday: Pushups x 1 minute, full situps x 1 minute, running 5 miles Friday: rest Saturday or Sunday: PT test
By the way, I want to mention that I did NOT make up the above plan. I got it from the Army.
that may or may not have anythign to do with this thread.
Probably more so DOES, and that's my fault.
To simplify things:
I want to continue my fat loss, eating in a deficit, but since I have to work on endurance a bit with the PT test, I want to continue heavy lifting to keep my muscle.
1) Should I do the easier, less intense PT improvement with lifting
2) Should I do the more intense PT improvement with lifting
3) Should I just ignore the PT improvement and throw in some extra pushups and situps on my lifting days and just concentrate on running?
ok now that I've gotten my asshole post out of the way:
stop overthinking. seriously.
Heavy lifting != "keep up program I used for bulking"
My article on this isn't quite done yet but weight on teh bar is what you need, not tons of exercises, which is why I told you in one of your three threads to just do the bare minimum - one or two exercises for a couple of heavy sets. That's all it takes.
PS strength does more for endurance that you're testing, but you don't really have time to make huge improvements in either direction, so you might as well be specific.
Doing three goals at once while not eating worth a damn is not helping you and probably why you took so long to recover from your illness in teh first place
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PT test - maxxed out my pushups, did pretty well on the situps, but failed the run due to 1) flu junk still in my lungs not allowing me to breathe 2) strange pain in my leg starting in ankle and moving up to hip that got worse with each step.
Sooooo....
I have to take the PT test again in 3 1/2 weeks.
Fluteangel - you have been getting some very good long term advice from PowermanDL and Plankit. However, and not to beat a one note drum - But as the First Sergeant would say "you failed the run, what are you doing about that?"
Perhaps you are a good runner and the fail was due just to the flu junk and sore leg....but if not here are a couple of ways to improve your training and 2 mile run time.
Setting up a new training/diet routine/taking a break/Army PT test
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