T Nation

Starting Anew....Need Some Help


#1

What's going on fellas?

Recently I started back working out, because I'm looking to go into the Marines after I graduate college in the Fall. I workout off and on often but usually have a hard time sticking to my routine and my diet because of the hectic schedule that I'm on.

So, I was planning on using this as a tool to hopefully get some feedback and add a little motivation to my workouts and diet.Currently I am 5'7" and weigh approx. 190 lbs, my goal is to slim down to around 170. The PFT for the Marines requires me to run a 18 min 3 mile, 20 pull-ups and 100 cruntches in a min. I had my first workout yesterday and will post that later today when I get off of work.

As far as my diet goes I have mostly just been counting calories, and have added a lot of protein and fibre to my diet. For example this morning I had whole grain waffles with peanut butter and glass of milk. I cheated a little with my lunch, I had 3 tacos and some rice and cheese dip (yes I know I'm a fatass).

Anyways I look forward to hearing from you all and sharing some of my results with you here soon. If you have any suggestions for a good diet or some interesting cardio to help mix things up I'll take all the help I can get.


#2

Is your goal to maximize your PFT score, or to actually get into the best shape you can? The PFT isn’t really a great metric - the ideal body type for it is a very, very lean guy with a bit of muscle, probably not the aesthetic you want.

If your goal is just to do well on the PFT, you want to look up a 5K training program and do that, you want to do something like the Armstrong pull-up program ( http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm ), you want to do a few sets of crunches every day, and eat a fairly heavy calorie deficit. That’s it.

If you want to be strong and in shape, you need to lift, and lift seriously. Any of the beginner programs on this site will do fine. You always want to run less of a calorie deficit, and get plenty of protein, so your muscles don’t atrophy.

By the way, the numbers you quoted (18 minute 3-miler, 100 crunches, 20 pull-ups) are for the highest possible score - the requirement to pass is much lower.


#3

Thanks posted below is the workout I did last night.

Leg Press 45 degree 20 x 200 (3 sets)

Dumbbell step-ups 20 x 40 (2 sets)

Leg Curls 15 x 90, 15 x 105

Db Bench 15 x 60, 15 x 55

Reg Positioned Push-ups 38 (2 sets)<<<< had trouble completing these

Close Push-ups 18 (2 sets)

Military Press 15 x 40, 15 x 35

Lat Raise 15 x 20, 10 x 20

Rear Lat Raise 15 x 15, 10 x 15

Dumbbell Tri-Extensions 15 x 20 (2 sets)<<<probably could have gone up in weight but by this point I was exhausted

Close Grip Pull-ups 5 (2 sets)

Let me know what you think. Also thanks for the letting me know that’s that max score, I got some poor information I guess. My main goal is to get in good shape from this, not to skinny though I’d like to just be in the best shape I could be in. The rest will come is what I’m hoping. I’ve never had much problems making gains in the gym, but running has always been a problem. I can run for days if I’m playing basketball or something like that but when I’m just running it becomes tougher, this is something I’m trying to work on.

Thanks again for the input I look forward to hearing back from you on my current workout routine.


#4

Today’s workout:

Close Grip Pull-up- 5 (2 sets)

Wide Grip Pull-up- 5 (2 sets)

Cable Row Wide Grip- 15x105, 15x95

Dumbbell One Arm Row- 15x50, 10x45

Lat Raise- 15x20, 10x20

Rear Lat Raise- 15x15, 10x15

Dumbbell Curls- 15x30, 10x30

Hammer Curls- 15x35, 10x30

Push Ups- 38 (2 sets)

Done pretty good with my eating today, Had waffles and peanut butter for breakfast again, and had a grilled chicken salad with light dressing for lunch. I did have a candy bar too though :confused:


#5

Hey man, im looking to get into the Marines as soon as I finish high school. Good luck!


#6

Thanks buddy same to you.


#7

Pretty good workout today

Bench Press 10@135 lbs, 5@165 lbs, 8@190 lbs, 10@180 lbs, 10@165 lbs
Dumbbell Incline Bench Press (30 Degree) 15@50 lbs, 15@45 lbs
Dumbbell Incline Fly (45 Degree) 15@20 lbs, 10@20 lbs
Dumbbell Side Lunge 15@10 lbs, 15@10 lbs
Stretch Deadlifts 15@45 lbs, 10@40 lbs
Close Grip Pull Ups 5 reps, 5 reps
Wide Grip Chin Ups 5 reps, 5 reps
Dumbbell One Arm Row (elbow wide) 15@50 lbs, 10@45 lbs
Barbell Curl 15@60 lbs, 10@55 lbs
Dumbbell Biceps Curl 15@30 lbs, 10@30 lbs
Push Ups (regular position) 38 reps, 38 reps
Push Ups (close position) 18 reps, 18 reps
Bent Leg Knee Ups from Bench 19 reps, 19 reps
Bent Knee Crunches 38 reps, 38 reps

Feeling pretty good about the results I’m already feeling and seeing. I have really enjoyed this workout routine so far because I can feel myself getting stronger.

As for food so far today, I’ve ate 2 waffles with peanut butter, and two bowls of pasta with meat sauce.

Bout to head to the beach for some much needed R&R hope everyone has a fun and safe 4th.


#8

1 Warmup and Stretch 5 minutes
2 Squat 20@70 lbs, 20@70 lbs, 15@70 lbs
3 Dumbbell Step Up 15@15 lbs, 15@15 lbs, 12@10 lbs
4 Dumbbell Squat Lunge 15@15 lbs, 15@15 lbs
5 Machine Leg Curl 15@35 lbs, 15@35 lbs
6 Dumbbell Bench Press 10@70 lbs, 8@75 lbs, 8@70 lbs
7 Push Ups (regular position) 43 reps, 43 reps, 33 reps
8 Push Ups (wide position) 32 reps, 32 reps
9 Dumbbell Military Press 10@45 lbs, 8@50 lbs, 8@45 lbs
10 Dumbbell Lateral Raise 12@23 lbs, 10@25 lbs
11 Dumbbell Rear Lateral Raise 12@18 lbs, 10@19 lbs
12 Barbell Lying Triceps Extension 10@75 lbs, 8@80 lbs, 8@75 lbs
13 Cable Triceps Pushdown 12@95 lbs, 10@100 lbs
14 Wide Grip Chin Ups 6 reps, 6 reps, 4 reps
15 Reverse Crunches 19 reps, 19 reps
16 Bent Knee Crunches 43 reps, 43 reps, 33 reps
17 Cross Crunches 22 reps, 22 reps, 17 reps

So there is yesterday’s workout. I did alright on the eating, but I ate pretty late last night and stayed up pretty late too so I’m dragging today at work. This morning I just had a protein shake because I was running late.


#9

1 Warmup and Stretch 5 minutes
2 Bench Press 10@135 lbs, 5@165 lbs, 3@190 lbs, 6@220 lbs, 6@220 lbs, 6@220 lbs, 8@165 lbs
3 Dumbbell Bench Press 10@70 lbs, 8@75 lbs, 8@70 lbs
4 Dumbbell Fly 12@30 lbs, 10@35 lbs
5 Dumbbell Front Lunge 15@15 lbs, 15@15 lbs, 12@10 lbs
6 Machine Leg Curl 15@35 lbs, 15@35 lbs
7 Close Grip Chin Ups 6 reps, 6 reps, 4 reps
8 Wide Grip Pull Ups 5 reps, 5 reps
9 Dumbbell One Arm Row (elbow close) 12@55 lbs, 10@60 lbs
10 Barbell Curl 12@65 lbs, 10@75 lbs
11 Dumbbell Hammer Curl 12@40 lbs, 10@40 lbs
12 Push Ups (regular position) 43 reps, 43 reps, 33 reps
13 Push Ups (wide position) 32 reps, 32 reps
14 Bent Leg Knee Ups from Bench 22 reps, 22 reps, 17 reps
15 Alternate Heel Touchers 43 reps, 43 reps, 33 reps

lil late on posting this one…


#10

missed a couple days posting my workout…but have not missed my scheduled workouts. seeing a lot of good gains in my performance though. I can do about 75 push ups in a row now and 13-14 pull-ups.


#11

1 Warmup and Stretch 5 minutes
2 Squat 20@70 lbs, 20@70 lbs, 12@70 lbs
3 Dumbbell Walk Lunge 15@15 lbs, 15@15 lbs, 10@10 lbs
4 Machine Leg Curl 15@35 lbs, 15@30 lbs
5 Dumbbell Incline Bench Press (30 Degree) 8@65 lbs, 8@65 lbs, 8@60 lbs
6 Push Ups (regular position) 40 reps, 40 reps, 30 reps
7 Push Ups (close position) 19 reps, 19 reps
8 Dumbbell Arnold Press 8@45 lbs, 8@45 lbs, 8@40 lbs
9 Dumbbell Lateral Raise 10@25 lbs, 10@23 lbs
10 Dumbbell Rear Lateral Raise 10@19 lbs, 10@18 lbs
11 Dumbbell Lying Triceps Extension 8@25 lbs, 8@25 lbs, 8@25 lbs
12 Close Grip Pull Ups 5 reps, 5 reps, 4 reps
13 Reverse Crunches 18 reps, 18 reps
14 Bent Knee Crunches 40 reps, 40 reps, 30 reps
15 Cross Crunches 20 reps, 20 reps, 15 reps

Yesterdays workout…seeing a lot of gains and strength, need to start watching what I eat better so I lose some dern weight.