File :-(, x, )
Anonymous
'sup /fit/ people.

I have a single task in mind; reducing body fat and/by building strength. I realise that diet plays a big part, so here you go:

My stats: 80kg, 184cm, can do 40-ish push-ups, 35-ish sit-ups, 7 hang-ups, run 3000m at 11:56.

I'm in the Norwegian army, so I'm here till July. We wake up at 0600 (waking up before that is not a choice), and finish sometime around 1530. In the weekends we're off duty.

For breakfast we can have bread, assorted stuff to have on bread (meats, pastes, fish, cheese, eggs...), cereals, juice, milk, water.
For lunch we usually have some fabricated foods (sausages, meatballs), potatoes and salads. I typically just eat salad and a potato with some of the other food.
For dinner there is some random dish that changes from day till day. It can be everything from fish to pancakes. I know this can be a problem, as I can't plan a sort of diet.

Any ideas for how I can alter my diet to go with my training? Cereals for breakfast with milk, followed by salads for lunch, is this a good trend I should keep up? The dinner is a bit of a "problem" as I can't plan with it, but I can always buy what I can get.

We usually have exercise as the daily program about 2-3 times a week. This is usually some long-distance running, but can be HIIT or strength training.
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>> Anonymous
HIIT is just as good as long distance medium pace, and if they give you any free time you can get results with a free half hour.
>> Anonymous
Eat A LOT more in the morning
Eggs: 2 whole eggs, 3-4 egg whites
Oats or Porridge with almonds and honey

Canned fish is good, potatoes are great aswell
>> Anonymous
>>55497
We're free to do whatever we like after 1530 most of the time. I guess I should toss in, say, two HIITs per week... how long is enough to warm up before I start dashing, 'bout 20min of decent medium running?
>> Anonymous
you pretty much have the ideal lifestyle, you have fixed meals where you can eat a truckload, and the opportunity to train in your free time- no real distractions, in terms of late nights partying or junk food. The only real way to reduce your bodyfat, realistically, is to work on building muscle and doing some kind of HIIT in your off days, but for this you need to eat a lot of food so you don't literally starve your muscles and body from growing. A LOT OF FOOD.

You will make gains lifting as little as 2 times per week, provided you go as heavy as you can, and take a day or more in between for rest/recovery.
>> Anonymous
>>55510
I think this is where I "fail", as we've never had some sort of guidance on strength training. The only thing's I've increased on since I came in the 14th of August is hangups (from 4) and the 3000m (from 13:25). I haven't trained actively to increase on these things, but since I'm soon out and have no wish to continue (only way being to join the elite units and sell my soul), I want to spend the last three months to really get in shape. I'm not too shabby compared to most, but I can only get better at everything.
So, any suggestions for how to gain some strength? I need a fixed plan to start with, say number of reps with this-and-that weight, that many sit-ups and so on. I have no clue.

We can fight and run for all we're worth, but actually being /fit/... no sir :/.
>> Anonymous
>>55507
No. Stretch out, then do 30 seconds of full-tilt ass hauling followed by four minutes of jogging off and on for about 30 minutes. Then stretch and don't take in any calories for at least 1/2-3/4 of an hour.
>> Anonymous
>>55515
If you're looking for overall fitness, some martial arts conditioning might be helpful. I do capoeira conditioning and it's some of the best work for improving flexibility, balance, and stamina that I've ever experienced.

A torrent for the manual I use:
http://thepiratebay.org/tor/4091127/Capoeira_Conditioning_Manual
>> Anonymous
det er en grunn til at smarte folk juger på sesjon, du har en hard oppgave foran deg...

continue on
>> Anonymous
say you lift two days a week, you would have a routine that looks something like this:

Day one:
Deadlift (warmup with increasing weight, then 5x5)
Overhead press (5x10)
Weighted pullup/chinup (5x max)

Day two:
Squat (warmup with increasing weight, then 5x5)
Benchpress (warmup with increasing weight, then 5x5)
Bent over row (5x10)

It doesn't look like much, so if you think its too easy after you do it, it just means you did not lift heavy enough. A heavier deadlift has show to impact arm growth more than curls. If you want to lift three days a week, just repeat the day you found to be hardest, then next week do the day you did not repeat.

then, say you do HIIT 2 days a week:

day one:
Tabata sprints (20 second sprint, 10 second jog- repeat for 4 minutes)
rest 4mins

repeat 3 times

day two:
swimming, cycling, something fun
>> Anonymous
>>55522
Stikk og vær "smart" du, jeg har hatt det fett hele tjenesten.

>>55519
This looks really useful, there's a CQC room that's empty 99% of the time and open 24/7 I can use without being bothered =D.

>>55518
30sec on and 4min off sounds a little easy? We've usually done 1min on, 30 sec off, 2min on, 1 min off, continue like that to 4 min, then go down to 1min again. Pro, cons?

By the way, didn't expect such helpful advice, you're great!
>> Anonymous
>>55526
Looks very do-able, thanks! Forgive my ignorance, but the two days of strengths exercise which muscle areas? Do they cover most muscle areas like arms, back, stomach?
>> Anonymous
>>55535
day one:
legs, back, arms
day two:
legs, chest, back

you could add abdominal exercises at the end if you feel thats not enough direct work to your abs, (your workout will prob last 1 hour if that, so you would have time) stuff like roman chairs, woodchoppers, maybe if you have access to a sledgehammer you could hit a tire, weighted crunches, etc.
>> Anonymous
>>55544
I'll probably toss in a few sit-ups, that's for sure. I'll start the training next week (I'm still on leave), and when I start seeing progress I'll put it in the stickied progress thread. Thanks guys, you've been a great help.
>> Anonymous
     File :-(, x)
Dette fikk meg til å glede meg til militæret.
Bortsett fra det har jeg ikke mye å legge til her.

Carry on!
>> Anonymous
>>56113
Me as well.
I'll be staying in Værnes for 6 months, starting August.
>> Anonymous
>>56113
Du gleder deg fordi du nå vet hvor ofte og hva du kan spise =D?

>>56140
Heimvernet er ikke militæret, det er speidergutter med geværer. Bevis på dette, vi har to befal overført fra Heimvernet med toppkarakterer fra Værnes, og de kan knapt fyre en primus. Kan du stave sjanseløs? Du må også på rep-øvelser X antall ganger til du blir 44, vil du virkelig det? Be om overføring til Hæren, det er alt jeg kan si. Men lykke til uansett, gjør det beste ut av det!