My Week Training Plan:
Mon:
6am - jog (increase distance by half a mile each fortnight until about 5mi max..) At the moment i am doing 2miles. (since took a break and restarted)
7am - 2 minutes of pressups
15 seconds rest
2 minutes of V-sits with a 5KG kettlebell (dont have a medicine ball at home)
15 secs rest
2 mins of V-sits
rest
Tues:
6am - jog
7am - 2 minutes of situps
15 seconds rest
4 sets of 12 - 20kg biceps
10am - Gym - tuesday is rowing machine, crunches and chest press
Wednesday
6am - jog
7am - 2 mins of pressups
15 sec rest
2 mins of kettle bell swings (this is a killer)
15 secs rest
2 mins of kettle bell swings
rest
Thursday (minor rest day)
6am - jog
4 sets of 12 - 20kg biceps
friday
7am - jog (jog to gym)
7:30 - gym - Leg press, triceps, crunches
saturday and sunday are rests..
I do vary this up quite a bit.. Sometimes i go gym 3-4 times a week maybe 5.. it all depends on what i feel like doing tbh.. This is my plan that i try to stick to, if i miss something i compensate later in the day at some point. I always go for a run pre workout since it is a good warm up and good fat burner. I try to cover basics of my core, cardiovascular, and upper and lower body thoughout the week. My training is a little biased on upper body at the moment - but do remember most my jogs are on heavy terrain with inclines, declines and rough ground, especially covered in 2ft snow.
My diet: Mainly white meats.. Fish or chicken - and also Beef 2x a week.
Water is my main drink - however i don't watch my fluids much other than drinking water while working out, and atleast 3-4 times a day.
Stay away from pork :< (miss bacon but i'm staying disciplined xD)
Stay away from any extra sugar.. if you actually look at the content of sugar in some foods it's unreal...
Orange juice has like 20g per 250ml (about 5tspn) you just wouldn't disolve 5 teaspoons of sugar into a glass of water and drink it..
I don't even eat a lot of fruit because of this. I have either a banana or an apple ONCE a day. Fruit contains so much sugar - especially bananas, but they are high in potassium so i settle for them. I eat a lot of veg with high iron content. I have officially now cut bread out of my diet also. And stay away from carbs at night. The only carbs i eat are things such as pasta and spaghetti and i take them at lunch only.
- - - Updated - - -
And so far i can match the army's "300 club" requirements and then some. So i'm happy with my progress and i plan to keep improving my fitness on a week to week goal basis. I have also decreased my protein intake at the moment while i try to cut down my fat %. Hoping to lower my BMI further.