120 days to meet standards

[NELILE]

So friday i took a CFT (combat fitness test) and ran a three mile boots and yutes run, which both i passed with no problems, but i had to do an official bi-annual weigh in and i didnt quit epass that..they weighed me at 219 and 26% bf, which i dont believe because they use the neck/waist/height method to determine bf %.:fool2: I got measured at 70 in, 16 in neck and 40 in waist...but to cut to the story i got 120 days to meet marine corps stnadards at either 192 pounds or 18% bf, if i dont meet them ill be put on a physical conditioning platoon which is just a waste of time...so now i have a goal and a a deadline.....

i started mysplit workout tonight with legs/forearms followed by 30 min cardi (walk on treadmill at 15%incline varying at 3.0 to 4.0 speed, burned 540 calories)
i also weighed my self after the workour and i was at 216pds (3pds less)

wednesday is payday so ill start my high protein, medium carb low fat diet then, and i plan on buying USPlabs anabolic pump, recreate and some DCP to stack with my creatine and whey.

i am more concerned with hitting body fat than i am weight, ill follow along on this log the best i can...wish me luck and i appreciate all advice along the way...

 

[mattyfine]

HIIT every morning first thing, like twenty minutes plus a five minute warmup. If you are doing a treadmill with your other cardio, mix it up and use an elliptical for the morning HIIT. Just to come at it from an angle your body isnt used to. Plus the HIIT will keep you burning calories all day long if you do it in the morning.

 

[D3vildog]

after workouts...

One method that i found effective to loosing body fat was to take a steam shower after my workout. Bodyfat is mostly water, and steam showers are good ad getting that body temp up. Added bonus is that the warm steam is good for relaxing your muscles... I was in the Corps (Camp Pendleton) and when they threatened me with the fatbody platoon i got right on it... the steam showers helped relax me a lot, considering i'm allergic to pain killers it was my only way to relax.

After the steam shower i took a regular shower Alternating water temperatures from Cooler to warmer, two minute intervals...

I read your other thread, seems like you got your diet and plan on lockdown, good luck Devildog.

 

[Tragnu]

I got measured at 70 in, 16 in neck and 40 in waist...

That is a big split for the military taping/height system, however a 40in waste does mean you are on the tubby side. People usually think that they are a lot leaner than they really are.

i also weighed my self after the workour and i was at 216pds (3pds less)

That was water weight.

wednesday is payday so ill start my high protein, medium carb low fat diet then, and i plan on buying USPlabs anabolic pump, recreate and some DCP to stack with my creatine and whey.

Look up the CKD diet, fats are not bad. I'd say get your diet on point then worry about the supps a bit later.

4 months is enough time to recomp if you have good diet and you don't even need all those supps, just some protien, good multi vitiman, and some fish oil.

 

[CopyCat]

First off what's up devil...I'm an FMF Corpsman!

My advice/IMO I would look into the zone diet and be sure to do full body or half body splits and most definitely do every thing as high intensity and interval training. Maybe consider some Crossfit with some more added running, biking etc.

Link to some zone info:
http://anabolicminds.com/forum/nutrition-health/92572-fuel-talk-pt.html

 

[CopyCat]

For those that don't know about the Combat Fitness Test (CFT) here's some info. FYI it's in addition to the PFT they already have to do.

The CFT is intended to keep Marines ready for the physical rigors of contemporary combat operations. Individual readiness will be measured by requiring Marines in battle dress uniform to sprint a timed 880 yards, lift a 30-pound ammunition can overhead from shoulder height repeatedly for two minutes, and perform a maneuver-under-fire event, which is a timed 300-yard shuttle run in which Marines are paired up by size and perform a series of combat-related tasks.

An initial phase-in period, in which grading will be pass or fail, is in effect until Sept. 30, 2009. Results will be placed in unit diary reports and fitness reports, but will not count toward performance evaluation until the CFT is officially implemented Oct. 1, 2009. This is according to All-Marine Message 032/08.

Officially the Training and Education Command have determined a minimum and maximum grading scale however, an appropriate point system, similar to the physical fitness test, has yet to be finalized.

The CFT will be a semi-annual requirement for active-duty Marines and an annual requirement for reserve Marines; however, a CFT and a PFT shall not be run on the same day. Each event will be scored and timed separately. Male and female Marines will perform the same tasks, but will be graded on different scales.

In addition to the CFT, body-fat standards will also change. Marines with a first-class score will no longer be afforded a four-percent leniency to body-fat composition as previously standardized.

Under the new order, a Marine's military appearance will be assessed by the individual's command. If a Marine is thought to have the appearance of an unbalanced body weight distribution, they will be subject to an evaluation of their military appearance at the battalion or squadron level following a commander's assessment.

To assist Marines in complying with the new standards, a combat conditioning program will also be put in place. As part of the program, units will have combat-conditioning instructors, certified by the Martial Arts Center of Excellence, who will serve as command subject-matter experts.

A video of the CFT, layout diagrams and other materials can be found at Invalid Link Removed

The minimum standards for the CFT under the pass or fail grading will be as follows:

Male

Age 880-yard run Ammo lifts Maneuver under fire

17-26 3:48 45 3:29

27-39 4:00 45 3:55

40-45 4:19 44 3:57

46+ 4:30 43 4:28



Female

Age 880-yard run Ammo lifts Maneuver under fire

17-26 4:34 20 4:57

27-39 4:40 21 5:27

40-45 5:09 17 6:07

46+ 5:20 15 6:30



In October 2009, the CFT will be graded on a scale similar to that of the PFT. Here are the projected standards to achieve a perfect score:

Male

Age 880-yard run Ammo lifts Maneuver under fire

17-26 2:45 91 2:14

27-39 2:51 97 2:14

40-45 3:03 87 2:34

46+ 3:05 86 3:05



Female

Age 880-yard run Ammo lifts Maneuver under fire

17-26 3:23 60 3:01

27-39 3:19 53 3:05

40-45 3:49 45 3:40

46+ 4:12 38 4:20



The standards under the new BCP will be as follows:

Age 17-26 27-39 40-45 45+

Male 18 percent 19 percent 20 percent 21 percent

Female 26 percent 27 percent 28 percent 29 percent

 

[NELILE]

i appreciate all thinfo and my split will be in conjuction with my unit pt sessions which is usually everyday i work and we like to keep them high intensity..my SGT is a moto..

 

[thaOrleanyte]

yeah dood the CFT is rough. HIIT would be my advice too. Cut the cals down 300 below maintenance at least too.