Best way to prepare as an incoming M1

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freak7 said:
I have to lose weight to meet military requirements

Edit: word
Click to expand...

You doing the military program where they pay for your tuition in exchange for 7 years of service? I'm seriously considering that route.

Also, If you want exercise/weightloss tips or have questions feel free to PM me. I was a Kinesiology major UG, a competitive powerlifter and I've trained a lot of people. I'd be happy to help you out!
 
RogueBanana said:
I like Stronglifts 5x5 program, but you need to really learn how to do the lifts with good form.

It depends on your goal (gain it or lose it)

PM me for more info, I have a lot of experience in this area
Click to expand...
I'd second 5x5, I used it and loved it and there is a free app you can download to track you workout. Really good if you're trying to get into weightlifting.
 
redsox93 said:
I'd second 5x5, I used it and loved it and there is a free app you can download to track you workout. Really good if you're trying to get into weightlifting.
Click to expand...

The app IS super helpful. Its a solid program to get you stronger and fitter without the unnecessary "meathead" work. You aren't gonna be in the gym for 2 hours doing bicep curls.

You go in, lift heavy stuff and do hard work, then leave.

For those guys trying to lose weight, I like to recommend light cardio for 30-40 minutes (such as walking, jogging, or swimming) on off days to speed recovery and increase TDEE.

Note, please don't take this as "I NEED TO RUN HARD ON MY OFF DAYS". That isn't the case at all. Light cardio (still able to hold a conversation) will help you recover, hit the weights harder, and will help you lose weight a bit faster. The real goal is to get stronger and build up your muscles. Increasing your muscle mass will increase your BMR (you'll burn more calories on average since muscle takes energy to maintain whereas fat does not)

Hit the weights hard
do some light cardio and stretching on off days
???
Profit
 
RogueBanana said:
I like Stronglifts 5x5 program, but you need to really learn how to do the lifts with good form.

It depends on your goal (gain it or lose it)

PM me for more info, I have a lot of experience in this area
Click to expand...

redsox93 said:
I'd second 5x5, I used it and loved it and there is a free app you can download to track you workout. Really good if you're trying to get into weightlifting.
Click to expand...

RogueBanana said:
The app IS super helpful. Its a solid program to get you stronger and fitter without the unnecessary "meathead" work. You aren't gonna be in the gym for 2 hours doing bicep curls.

You go in, lift heavy stuff and do hard work, then leave.

For those guys trying to lose weight, I like to recommend light cardio for 30-40 minutes (such as walking, jogging, or swimming) on off days to speed recovery and increase TDEE.

Note, please don't take this as "I NEED TO RUN HARD ON MY OFF DAYS". That isn't the case at all. Light cardio (still able to hold a conversation) will help you recover, hit the weights harder, and will help you lose weight a bit faster. The real goal is to get stronger and build up your muscles. Increasing your muscle mass will increase your BMR (you'll burn more calories on average since muscle takes energy to maintain whereas fat does not)

Hit the weights hard
do some light cardio and stretching on off days
???
Profit
Click to expand...

Also highly recommend 5x5. I did it for a long time and still use the 5x5 for my heavy days compound lifts. Just switched to a 4 day split with a few more movements instead of 3 days 3 movements. Get the app, start light focus on form, push for consistent linear profession as long as you can.
 
For those who've "been there, done that", why does "get in the best shape possible" so important?

I mean, I already put it on my list because I figured my routine etc all go to **** when I'm in school so being above the fray to begin with will only help minimize the impact of everything being haywire, but is there any other reason I'm not thinking of? Or is that why everyone's suggesting it?
 
sammiesings said:
For those who've "been there, done that", why does "get in the best shape possible" so important?

I mean, I already put it on my list because I figured my routine etc all go to **** when I'm in school so being above the fray to begin with will only help minimize the impact of everything being haywire, but is there any other reason I'm not thinking of? Or is that why everyone's suggesting it?
Click to expand...

"Mind strong, body strong."

Plus having a good exercise routine is imperative for your health and mental wellbeing
 
RogueBanana said:
You doing the military program where they pay for your tuition in exchange for 7 years of service? I'm seriously considering that route.

Also, If you want exercise/weightloss tips or have questions feel free to PM me. I was a Kinesiology major UG, a competitive powerlifter and I've trained a lot of people. I'd be happy to help you out!
Click to expand...
Yeah I'm planning on Navy HPSP so that way I can come out debt free and not have to worry about chasing the money to repay loans as quickly as possible.

Also your weight loss tips better not be "eat more bananas"
 
freak7 said:
I have to lose weight to meet military requirements
Click to expand...

Have you already gone through MEPS? I learned that I need to gain weight, but it is just so hard for me to eat so much food.
 
I was really good at exercising growing up and in undergrad but ever since I've started full-time work it's next to impossible for me
 
protego said:
I was really good at exercising growing up and in undergrad but ever since I've started full-time work it's next to impossible for me
Click to expand...

I'm the exact opposite, I was terrible in undergrad and I am getting better now that I have a job/more set schedule
 
freak7 said:
Yeah I'm planning on Navy HPSP so that way I can come out debt free and not have to worry about chasing the money to repay loans as quickly as possible.

Also your weight loss tips better not be "eat more bananas"
Click to expand...
High five, I'm doing Army.
And to the question why get in great shape now. It's much harder and more of a time commitment to build muscle and improve aerobic fitness than it is to maintain those things. So get jacked now, then when we're all swamped at school at least our baseline fitness level will stay higher.
 
Any recommendations for someone trying to cut 10-15 lbs? Would like to get back to around 175-180
 
freak7 said:
Yeah I'm planning on Navy HPSP so that way I can come out debt free and not have to worry about chasing the money to repay loans as quickly as possible.

Also your weight loss tips better not be "eat more bananas"
Click to expand...
If you're doing navy my first tip was "learn to swim"
 
Frogger27 said:
Any recommendations for someone trying to cut 10-15 lbs? Would like to get back to around 175-180
Click to expand...

Start walking on the treadmill, or swimming at a moderate pace for 30-40 minutes 3 days per week.

If you are also doing strength training (which you should be) I recommend doing light walking or swimming on your rest days. Watch your food intake (you obviously can't lose weight if you're pounding donuts 24/7) but just adding some light walking will improve your aerobic fitness and help some of the weight shed as long as your diet is in order.
 
RogueBanana said:
The app IS super helpful. Its a solid program to get you stronger and fitter without the unnecessary "meathead" work. You aren't gonna be in the gym for 2 hours doing bicep curls.

You go in, lift heavy stuff and do hard work, then leave.

For those guys trying to lose weight, I like to recommend light cardio for 30-40 minutes (such as walking, jogging, or swimming) on off days to speed recovery and increase TDEE.

Note, please don't take this as "I NEED TO RUN HARD ON MY OFF DAYS". That isn't the case at all. Light cardio (still able to hold a conversation) will help you recover, hit the weights harder, and will help you lose weight a bit faster. The real goal is to get stronger and build up your muscles. Increasing your muscle mass will increase your BMR (you'll burn more calories on average since muscle takes energy to maintain whereas fat does not)

Hit the weights hard
do some light cardio and stretching on off days
???
Profit
Click to expand...

Any advice for Clean and Press?

Finding conflicting form types online.

I have deadlift and squats down. Been wanting to pick up clean and press but the transition into overhead press is giving me trouble. Can't tell if I'm doing it right.
 
Weirdy said:
Any advice for Clean and Press?

Finding conflicting form types online.

I have deadlift and squats down. Been wanting to pick up clean and press but the transition into overhead press is giving me trouble. Can't tell if I'm doing it right.
Click to expand...
Hard to say without watching you do it, I don't program olympic movements like the clean very often (no reason to, its not a competitive lift in powerlifting)

http://www.exrx.net/WeightExercises/OlympicLifts/CleanAndJerk.html

This site is all evidence based and maintained by professional Kinesiologists. This is for a clean and jerk (which should have a similar setup for the clean and press) prior to the overhead push and catch.
 
Last edited:
redsox93 said:
And by diet I don't mean cut back on eating, actually I probably eat more now than before. But eat things like lean ground turkey, chicken, salmon, eggs, and tons of veggies.
Click to expand...
this x1000
When I cut weight I never really end up eating less. I just eat more veggies and lean proteins. I'm still always full.

Do not starve yourself.

You need food to fuel your training.
 
Frogger27 said:
Any recommendations for someone trying to cut 10-15 lbs? Would like to get back to around 175-180
Click to expand...
Lol u r me. I gained exactly 15 lbs and picked up so many unhealthy habits during the cycle.

I started just biking or running daily for 30 mins, eating healthy (and not binging on junk), and just maintain a caloric deficit daily. It's been working great! Eating fish, turkey, chicken, avocados ($$), eggs and veggies mostly. Fruits or pb for dessert. Drinking lots of water
 
kb1900 said:
Lol u r me. I gained exactly 15 lbs and picked up so many unhealthy habits during the cycle.

I started just biking or running daily for 30 mins, eating healthy (and not binging on junk), and just maintain a caloric deficit daily. It's been working great! Eating fish, turkey, chicken, avocados ($$), eggs and veggies mostly. Fruits or pb for dessert. Drinking lots of water
Click to expand...

Yeah the last year for me has been so hectic, I completely stopped working out and gained some unwanted weight.

I eat pretty healthy though so that won't be a problem, I just need to stop drinking as much beer
 
sammiesings said:
For those who've "been there, done that", why does "get in the best shape possible" so important?

I mean, I already put it on my list because I figured my routine etc all go to **** when I'm in school so being above the fray to begin with will only help minimize the impact of everything being haywire, but is there any other reason I'm not thinking of? Or is that why everyone's suggesting it?
Click to expand...

RogueBanana said:
"Mind strong, body strong."

Plus having a good exercise routine is imperative for your health and mental wellbeing
Click to expand...

And on top of this, once school starts, that becomes priority number 1. From what I've been told by mentors and friends who are in med school.. it's just a lot more challenging to get into shape during the first two years, relative to staying in shape, (like if you start med school in tip top shape.
 
wanderingorion said:
Anyone have any work-out plans they recommend?
Click to expand...
I use FitnessBlender videos on youtube. it's this couple that has different levels and styles of exercises, something for everyone on their channel. Since I started using their vids, I've def become more fit and toned. Check it out!
 
For getting in shape, I'd like to strongly recommend Leangains.com. Check it out, it's especially suitable for Med students as it's a minimalist philosophy. Intermittent Fasting is optional, but if you're up for it it can be a wonderful tool because it saves time and makes life simple, and more enjoyable to boot. There's a whole lotta BS in the fitness industry, Leangains.com (especially its most famous article which I cannot name because of its vulgarity) is a must-read. You'll learn a lot and keep your head straight.
 
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