POPANG
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Looking for some guidance on how to make the most of my hard work. Work smarted, not harder. Right?
I have seen some fat loss over the last month since starting Leviathan and Incarnate, but don't want to be counterproductive.
I am in the Army Reserves military and currently deployed and working on overall fat loss and building muscle. Keep in mind that still have to be able to do timed situps and pushups (max in 2 min each), and a 2 mile run (16min30sec goal).
Tested two weeks ago with 57 pushups, 80 situps, and 18:30 something 2 mile run (was on a 8min/mile pace but with 1/4mile left I had a horrible cramp in my side and chest and had to walk for about 1.5 min to make sure I wasn't dying. I think I either pulle da muscle during the situps or just pushed too hard during the run). I paced someone that wanted to get 18min and we ended up at 17:20 even with 2 x walk for a couple of seconds before I could get her going again. No QUITING.
Anyway this is my current exercise/supplement/meal schedule with pertinent measurements and I am open to ANY comments and suggestions. Thanks! Times are military times and I work the night shift thats 1900-0700. Yes a 12 hour shift, 7 days a week. Our meals are another story. Everything on the main line is either deep-fried or covered in gravy or some other sauce. So I try to stick to the healthiest. We do have lettuce and salad and stuff but that does not hold be over for more than an hour. I stick to stirfry. They do spray the flattop grill with some oil but it's not too bad (I don't think).
27 yrs old female
68"
170-175 lbs (varies depending on time of day and time of month)
According to the army for my height I am "allowed" to weigh 166 lbs if I am over then there is a tape test. That measures body fat percentage. Measurements taken are neck, thinnest part of waist, and hips. My measurements as of two weeks ago were 14" neck, 31.5" waist, and 41.5" hips.
Also according to military I have 31% bodyfat - allowed 32%.
1730 (5:30pm) wake up shower.
1830 (6:30pm) dressed and drink one serving 100% ON Whey Protein (soon to be ON Pro Complex) then on to work
1930 (7:30pm) 2 x leviathan
2030 (8:30pm) meal: stirfry - chix or shrimp, bean sprouts, cabbage, mushrooms, soysauce
2330 (11:30pm) 2 x leviathan
0030 (12:30am) stairs exercise (wear body armor while climbing stairs where I work) climb about 3 floors walk to other staircase and go down the back over to the "up" stairs and to the "down" stairs. I've worked up to 9 interations of this which takes about 18min 2min/iteration.
0100 (1:00am) meal: stirfry again (same as above)
0230 (2:30am) 3 x incarnate
0300 (3:00am) gym Mon&Thur(Chest/Tri), Tue&Fri(Back/Bi), Wed&Sat(Leg,Shldr), Sun(Abs/lowerback) rest as needed and depending on work schedule but I really try to stick to this schedule. If I need a break I will skip out on the stairs or cardio for the day.
0400 (4:00am) 3 x incarnate w/100% ON Whey Protein (soon to be ON Pro Complex)
0730 (7:30am) cardio (25min, 30/60s HIIT on elliptical, w/2min warm up and 2min cool down)
0930 (9:30am) Syntha 6 (soon to be ON Pro Complex)
1030-1100 sleep
Weights are pretty much max that I can do 12-15 reps x 4 sets.
Sometimes my work does not allow me to go to the gym. In that case I will do weights then cardio all after work and move the incarnate to before and after gym session.
Also just ordered ON Pro Complex Protein for 1830, 0400, and pre bedtime drinks. I wanted a more versatile drink mix and not have 2-3 diff. mixes going. (no room in the office)
I'll take anything you can give. Also if I left out any information let me know...
Thanks! Ang
I have seen some fat loss over the last month since starting Leviathan and Incarnate, but don't want to be counterproductive.
I am in the Army Reserves military and currently deployed and working on overall fat loss and building muscle. Keep in mind that still have to be able to do timed situps and pushups (max in 2 min each), and a 2 mile run (16min30sec goal).
Tested two weeks ago with 57 pushups, 80 situps, and 18:30 something 2 mile run (was on a 8min/mile pace but with 1/4mile left I had a horrible cramp in my side and chest and had to walk for about 1.5 min to make sure I wasn't dying. I think I either pulle da muscle during the situps or just pushed too hard during the run). I paced someone that wanted to get 18min and we ended up at 17:20 even with 2 x walk for a couple of seconds before I could get her going again. No QUITING.
Anyway this is my current exercise/supplement/meal schedule with pertinent measurements and I am open to ANY comments and suggestions. Thanks! Times are military times and I work the night shift thats 1900-0700. Yes a 12 hour shift, 7 days a week. Our meals are another story. Everything on the main line is either deep-fried or covered in gravy or some other sauce. So I try to stick to the healthiest. We do have lettuce and salad and stuff but that does not hold be over for more than an hour. I stick to stirfry. They do spray the flattop grill with some oil but it's not too bad (I don't think).
27 yrs old female
68"
170-175 lbs (varies depending on time of day and time of month)
According to the army for my height I am "allowed" to weigh 166 lbs if I am over then there is a tape test. That measures body fat percentage. Measurements taken are neck, thinnest part of waist, and hips. My measurements as of two weeks ago were 14" neck, 31.5" waist, and 41.5" hips.
Also according to military I have 31% bodyfat - allowed 32%.
1730 (5:30pm) wake up shower.
1830 (6:30pm) dressed and drink one serving 100% ON Whey Protein (soon to be ON Pro Complex) then on to work
1930 (7:30pm) 2 x leviathan
2030 (8:30pm) meal: stirfry - chix or shrimp, bean sprouts, cabbage, mushrooms, soysauce
2330 (11:30pm) 2 x leviathan
0030 (12:30am) stairs exercise (wear body armor while climbing stairs where I work) climb about 3 floors walk to other staircase and go down the back over to the "up" stairs and to the "down" stairs. I've worked up to 9 interations of this which takes about 18min 2min/iteration.
0100 (1:00am) meal: stirfry again (same as above)
0230 (2:30am) 3 x incarnate
0300 (3:00am) gym Mon&Thur(Chest/Tri), Tue&Fri(Back/Bi), Wed&Sat(Leg,Shldr), Sun(Abs/lowerback) rest as needed and depending on work schedule but I really try to stick to this schedule. If I need a break I will skip out on the stairs or cardio for the day.
0400 (4:00am) 3 x incarnate w/100% ON Whey Protein (soon to be ON Pro Complex)
0730 (7:30am) cardio (25min, 30/60s HIIT on elliptical, w/2min warm up and 2min cool down)
0930 (9:30am) Syntha 6 (soon to be ON Pro Complex)
1030-1100 sleep
Weights are pretty much max that I can do 12-15 reps x 4 sets.
Sometimes my work does not allow me to go to the gym. In that case I will do weights then cardio all after work and move the incarnate to before and after gym session.
Also just ordered ON Pro Complex Protein for 1830, 0400, and pre bedtime drinks. I wanted a more versatile drink mix and not have 2-3 diff. mixes going. (no room in the office)
I'll take anything you can give. Also if I left out any information let me know...
Thanks! Ang
