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**El Conquistador** · 02-11-2013, 09:45 PM

About 45 days, 44 after today. 12:51 is the required time. It is graded pass/fail. If I had to hustle and run a mile, my estimation would be somewhere around 9:30 - 10 minutes, if I'm being honest.

**Glass Shatters** · 02-11-2013, 10:00 PM

Quote:

Originally Posted by El Conquistador

About 45 days, 44 after today. 12:51 is the required time. It is graded pass/fail. If I had to hustle and run a mile, my estimation would be somewhere around 9:30 - 10 minutes, if I'm being honest.

First off, don't even sweat it. You have plenty of time. If you were within a month the only thing I could have told you to do is hit a treadmill on a steep incline a few times a week for 2 miles. No cramming is necessary and yes, you can keep your mass and still smoke the 1.5 mile. Sprints recruit the same muscle fibers - fast twitch - as lifting for strength. Incorporate them into your program. 1.5 miles isn't that big of a deal and you won't start to look like a marathoner.

Most importantly, you need to find out what your actual time for said 1.5 mile run would be right now. Gauge your current time before you do anything else. Follow the "Couch to 5K" 6 week program and alter it to your current capability.

http://www.kintera.org/atf/cf/%7BCB7...NG%20GUIDE.PDF

What events do you have to complete prior to the run though? Just 1 minute pushups and 1 minute situps? If you have to do anything involving legs, train legs before you run. Perfect practice makes perfect.

**El Conquistador** · 02-11-2013, 10:10 PM

Yeah, 1 minute pushups and 1 minute sit ups before. There's an obstacle course type of thing after. I'm not worried about anything anaerobic. I'm relatively strong. It's been such a long time that I've done anything that hasn't revolved around squats, it is almost ridiculous and makes me realize how impractical my training was/is.

I'll take a look at that. I'm not trying to become a great runner - just more fit and well-rounded for the test and the subsequent academy (if I make it). I would be fibbing if I said I intend on carrying that over into my life because I don't get much enjoyment from running. But anyways, thanks.

**RKO920** · 02-11-2013, 10:50 PM

Why goodbye sanity? Lol. Read good reviews.

**King Bebe** · 02-11-2013, 11:56 PM

Guys, are fried eggs good if you're trying to burn fat and get muscular? I know they're not as healthy as boiled, but I wanna know how much of a difference they would really make. I really want a toned stomach. I run for 40 minutes every day.

Also,are Wheatabix good breakfast?

**i$e** · 02-12-2013, 08:28 AM

^^^ Read links in my sig. No food is 'good' or 'bad' - it is about quantity and content (which is then related to your macro-nutrient requirements).

Quote:

Originally Posted by RKO920

Why goodbye sanity? Lol. Read good reviews.

He's basically saying, along with me and Rush, that you're going wayyyyyyyyyyyyyyyyyyyyyyy overboard on supplements, which will cause you more long term damage than results.

Anyone needing supps and 'cycles' to cut 10lb needs to sit down and read the basics on nutrition, fitness and general human biology. It's absurd.

BULLY · 02-12-2013, 08:38 AM

Going to see physio about my shoulder. Have been out of action for the last couple of weeks due to aggravating an old injury that I got from the bench. Even the most mundane of tasks ( like taking off a shirt) causes me discomfort. hopefully I don't require surgery. (hopefully not ) kinda sucks right now as there's not a lot I can do that doesn't require the shoulder.

Just a tip to everyone, always maintain correct form. I acquired my injury on the bench trying to lift too heavy and my form suffered as a result.

**united_07** · 02-12-2013, 10:22 AM

because I dont know much about it, is this a good diet? as ive just joined the gym after not going for a while

Quote:

breakfast:
Oatmeal with raisins and almonds
4 egg white omelette/protein shake

before workout
banana

after workout
protein shake

lunch
2 wholemeal Pitta breads with ~200g chicken/turkey and spinach

snack
wholemeal bread with ~100g chicken/turkey

dinner
150g brown rice/pasta
~200g chicken/turkey
+ vegetables

before bed
milk protein shake

**i$e** · 02-12-2013, 11:24 AM

looks great, throw in some fish oil and you're golden

**El Conquistador** · 02-12-2013, 11:55 AM

Quote:

Originally Posted by i$e

^^^ Read links in my sig. No food is 'good' or 'bad' - it is about quantity and content (which is then related to your macro-nutrient requirements).

He's basically saying, along with me and Rush, that you're going wayyyyyyyyyyyyyyyyyyyyyyy overboard on supplements, which will cause you more long term damage than results.

Anyone needing supps and 'cycles' to cut 10lb needs to sit down and read the basics on nutrition, fitness and general human biology. It's absurd.

Yep.

You guys need to realize it's not about what you eat, it's about how much of it you eat (sure, there are more micronutrient dense foods than others, that's not my point). There's things you need to determine - BMR, activity level, maintenance calories, goals and then proceed from there. Some of these questions are redundant and somewhat perplexing. i$e and Rush give you all the same response and foundation each time. It's not about supplements, or cutting all carbs (totally unnecessary). Believe it or not, you can lose weight in a healthy manner with as many G's of CHO in your diet as PRO. You don't have to take drastic measures.

As much as I'm foreign to cardiovascular fitness, I'm doing my best to research it, look into it, and become more knowledgeable on it. You guys can do the same with dieting and nutrition. It just seems like some don't even bother to research and form their own opinion. It gets tiresome beating a dead horse.

Sorry if it seems like a rant, RKO. It's frustrating.