h4ckluserr

Hey, you are in Tampa... well... I'll be in Tampa in April! we all should get in a workout. Also, never forget that numbers aren't everything. Look at Staci. she gained 10 pounds from where she was at. But the difference is obvious. Meet Staci: Your new Powerlifting Superhero

I was hoping to bounce a few things off of you all. I am going to break down my current regiment, and get some insight on tweaks that you think may benefit me and my goals. That goal is to pass a very strict Physical Fitness test here in about 5 or 6 month's. This test is called the PAST, but the guy who is testing me, set my training goals far higher than necessary to pass. This is of course just to help me breeze through the actual test. PAST test Goals: 500m Swim under 8:30 (1000m in under 20:00 min) 1 1/2 Run under 9:30 (3 mile run in under 19:00 min) Pull ups between 15 to 20 Sit ups between 70 to 80 Pushups between 70 to 80 Current Benchmark 500m Swim - Untested(no pool) 1 1/2 mile run - 10:30 Pull ups - 3 (This is going to take patience) Sit ups - 50 in 2:00(this is passing, but not the goal I have set) Pushups - 50 in 2:00(Also passing) This is on a two week cycle for weights. Focusing purely on free weights to insure growth of all involved muscles, as well as continual core strengthening. during the first two week set it is 8/6/4 strength sets, and the second two weeks is 14/12/10 to stabilize the newly formed muscle. This should insure continual growth, while also insuring I do not bulk up. I'm focusing on the output, not the aesthetic. Given the layout of the camp I live on, I have a .4 mile lap, so interval training is variations of the different breakdowns on the lap. Sunday - Full rest day Monday - Weights + Running interval training Tuesday - Weights + Endurance Running Wednesday - Weights + Interval Running Thursday - Endurance Running Friday - Weights + Interval Training Satuday - Weights + Timed 3 mile run Regrettably it is impossible for me to train my swimming here. Not many pools here in the deserts of Iraq. As for diet, which is the biggest part for me. SOO much water, and that's it. I have some crystal light packets to shake things up, but 4-5 liters a day of water. Diet is as close to Paleo as I can get when I don't make my own food. solid protein, some vegetables, and a fruit for lunch and dinner. Breakfast is usually 2 hard boiled eggs and every few days I throw in some bacon to put variety on my palette. And since it's kind of part of the Diet. I am putting down a scoop of Whey protein a day, but this is to help me with the muscle development. The way I see this plan working out is I will definitely build muscle, but it will work off the fat I have on me naturally. for me it's all about the numbers. I love watching my output go up, whether it's more weight, more push ups, more pull ups, faster mile times. And through this, looking in the mirror becomes better all the time.

I am not quite military, but being a contractor and spending the last two years in Afghanistan and Iraq, it can be hard to stay focused on diet because you have no control over it. As for crossfit, well I haven't seen a single gym on any post on the globe that isn't prepped for Crossfit now so you should be good there! And welcome!

Hey there, Name's Josh, but you can call me H4ck. I'm an assassin and here is my short story. I graduated high school in 2006, lean as can be. 6% body fat. SUPER active. I get a desktop by december of that year, less activity, less partying, less exercise. I move out on my own, less healthy food. Friends move away, and I get wrapped up in my career. Less exercise, but over time, much better food. Fast forward a few years, I start training in Parkour. Move forward another year, I deploy to Afghanistan and Iraq with my contract. Food get's nutritionally worse, and my exercise flat lines again. Somewhere in here I get married (August of 2010 to be precise) and that was a lot of stress going up to it. Fast forward to my first anniversary, I get divorced(ladies and gentlemen, welcome to another divorce caused by infidelity) And then even more stress for a short while. Diet and exercise again go to the wayside. And at some point after high school I started smoking, and shortly after my marriage I quit so.. 15 month's ago? Now we're caught up on who/why I am, we can talk about what I am. I'm 5'7, I weigh 160, and I've been stalking this site for a few weeks now. I had made the decision to get back in shape when I got back to Iraq in late december, and immediately began a "low carb run my ass off diet" and it yielded some very minor results in the aesthetic department but beyond that... a month and nothing. no change on the scale, but the good news is my numbers are already way better than when I jumped back into it.(but more on that in a moment) Then I read the article about Staci. I was enthralled I watched a girl go from "eh... average?"(Sorry Staci! it get's better.) and then down to her lowest weight which was "Nice body" and then to her picture at 140 pounds after strength training and it was an "oh damn" moment. If you take the ideal of "hot" she would fall into it. great body, obviously takes care of herself, and I'd be willing to bet that she is probably really down to earth. This is where I realized that With a bit of effort I could go from my average self to badass. I had my own epiphany that I realized that I don't care about the numbers on the scale... I just care about the weight I can push, and really, the way I look. I've gone as full "paleo" as is possible given the fact that I have to eat at a DFAC and can't buy my own groceries. My diet went very simple. some solid meat, some vegetable/greens, a piece of fruit and water. Breakfast is usually a couple hard boiled eggs and a piece or two of bacon. Dinner... well it's the same as lunch. Now for exercise. I'm an assassin. I've been training for parkour for a few years now, and I'd put me at decent... I don't do a lot of the freerunning stuff(Flipping and showing off) but I want to be able to move my own body weight around, nothing crazy like 500 pounds flat bench press. I can still run like crazy. I'm currently at 10:30 for a 1.5 mile run. I want that time below 10 minutes in a month. but the biggest change for me is going from some basic body weight "Stay in shape" exercises to full on weight training. The minute I picked up a set of dumb bells I realized that the pain i would endure would give me everything I could want. No more machines for me, I want to push full on free weights, the way they feel over a machine is incredible. I have a couple guys here helping me build a routine, learn the exercises, and most importantly watching my form. I've already started building my own routine based off my experiences, and research. And just for some sort of minor anonymous public accountability, here are some as of right now pictures. I know this is a bit long... winded? I'll have missed SOMETHING so ask away!