Rare but no unheard of....

just_cause, BSN, RN · Jan 24, 2009

JD, great link to http://www.dtic.mil/whs/directives/c...df/613004p.pdf >. I think it is very helpful for those interested in the military to review it prior to embarking upon their path to joining the military. I think it is worthwhile to know that if you have a disqualifying physical / mental condition perhaps you should reconsider your goals or mentally prepare for a delayed entry into the military.

I personally feel that for the majority of the conditions it benefits the military to stay stringent on their standards as it hurts the unit and individual when conditions impedes the mission.... that being said I would also realize the recruiters have a mission to recruit x of people and they have limited time and resources. If you have a permanent DQ condition, overweight, need an age profile... and I have other candidates that do not have these conditions - then that is where I will have to prioritize my efforts. This might seem harsh to some.. but perhaps that is from their 'civilian' perspective and those same people might not be well suited for a long term military career.

That being said - JD, it looks like you are motivated and persistent, good luck with your journey~

v/r

just_cause, BSN, RN · Jan 24, 2009

JD, btw - awesome results...225 to 175 in less then 6 months... amazing results. You mentioned you went from almost zero exercise into your training program - care to share general exercise plan and diet for that transition?

I've seen a couple of people asking on how to prepare for PT in the military and thought your success story and plan could be a good start for others! Impressive!

JDCitizen · Jan 25, 2009

jd, btw - awesome results...225 to 175 in less then 6 months... amazing results. you mentioned you went from almost zero exercise into your training program - care to share general exercise plan and diet for that transition?
i've seen a couple of people asking on how to prepare for pt in the military and thought your success story and plan could be a good start for others! impressive!

sure hope it helps.....

#1 i read over “stew smith's diet and exercise information and shaped them to fit my needs.

#1 i went from probably a gallon of dr. pepper a day to none;

no sweetened beverages of any type all i drink is water, unsweetened tea, 1% milk, grapefruit juice... the only time i bend this rule is adding instant breakfast to an am milk intake. no artificial sweeteners.

i learned to read labels: no more than 50 grms fat a day and watched my carbs. if it's packaged its going to be worse than if it came off the produce shelves.

six meals a day: breakfast, snack, lunch, snack, dinner, snack (very, very minimal). learn to love vegetables. the steam bags they have out now help a lot make up you own mix add seasoning of choice.

my meal schedule is planned out by the month. i know cheating will happen so i figure it in.

i did go against popular belief: i weighed myself every am.

3 day diet example:

6:30am muffin/milk -- muffin/milk -- muffin/milk

9:30amgrapefruit -- apple slices -- grapefruit

12:30 pm[color=#3366ff] vegetables -- lean cuisine -- vegetables

3:30 pm banana -- veggie snack -- banana

6:30 pm fish/veggies -- mixed vegetables -- baked potato mixed vegetables

9:30 pm grapefruit/juice* -- grapefruit/juice* -- grapefruit/juice*

* either a whole grapefruit or a cup of grapefruit juice.

my exercise plan took several, several attempts:

i found out early on treadmill running does not directly relate to real time running…

i broke it down to upper and lower body exercise days

i kept the weights low but went through the routines at a quick pace...

always took at least two days off to rest the body….

exercise plan a:

three cycles minimum:

speed jumping jacks-------60 seconds

regular sit-ups----------- #20

wide grip push-ups----- #20

supine bicycle------------#20

run in place------------------60 seconds

leg spreaders--------------- #20

diamond grip push-ups-- #20

3 way sit-ups-------------#10

squats-------------------------60 seconds

regular push-ups---------#20

reverse crunches--------#20

planks-------------------------60 seconds

squats-------------------------30 seconds

(pull-ups: 10-20, dips: 10-20)

lower / back

-leg extensions #80 #40 #20

-leg curls #80 #40 #20

-seated cable rows #80 #40 #20

-standing calf raises #80 #40 #20

-leg presses #90 #45 #20

walk / run:

where i ran 3 laps = mile usual distance 3-4 miles)

start walk one lap

run/walk one lap (ie run two minutes, walk two minutes)

walk one lap

repeated the cycle

(i just increased my running times by sticking to this schedule but always started and closed out with a walk).

exercise plan b:

three cycles minimum:

speed jumping jacks-------60 seconds

regular sit-ups----------- #20

wide grip push-ups----- #20

supine bicycle------------#20

run in place------------------60 seconds

leg spreaders--------------- #20

diamond grip push-ups-- #20

3 way sit-ups-------------#10

squats-------------------------60 seconds

regular push-ups---------#20

reverse crunches--------#20

planks-------------------------60 seconds

squats-------------------------30 seconds

lateral raises with 10 lbs #10

front raises with 10 lbs #10

military press with 10 lbs #10

bicep curls with 10 lbs #10

dumbbell curls with 10 lbs #10

crossovers with 10 lbs #10

one-arm dumbbell row with 10 lbs #10

hammer curls with 10 lbs #10

dumbbell kickback 10 lbs #10

row (1 set) #60 #40 #20

wide pull-downs (1 set) #60 #40 #20

regular pull-downs (1 set) #60 #40 #20

walk / run:

where i ran 3 laps = mile usual distance 3-4 miles)

start walk one lap

run/walk one lap (ie run two minutes, walk two minutes)

walk one lap

repeated the cycle

(again i just increased my running times by sticking to this schedule but always started and closed out with a walk).

week schedule:

monday off

tuesday schedule a

wednesday off

thursday schedule b

friday schedule a

saturday schedule b

sunday schedule a

i drank at least ½ - 1 gallon water during these regiments….

i work best with a buddy: my wife