USMC Boot Camp

[ceazur]

I will be heading to Parris Island, SC in a few months. Anyone here have any suggestions on preparation for basic training? We will only be doing body weight exercises and a good bit of running. Mainly muscle endurance is what I need. I'm also going to take pictures of myself so you can see the hip area body fat I have that I would like to lose before I go.

 

[Arnold]

I prepared for basic training in the Army back in the late 80's, I continued my normal weight training but also engaged in two mile runs, push-ups and sit-ups since that is what basic training involved, needless to say I was in the top 2 or 3 out of my entire platoon (40+ guys), I believe we called it "maxing the PT exam".

 

[ALBOB]

BRAVO!!! Thanks for keeping us safe.

As far as prep goes; do NOT, under any circumstance, try to add mass to your frame. As you've alredy noted, most of the exercises you'll be doing involve body weight. The heavier your body, the more dificult the exercises. Instead, concentrate on increasing cardio/vascular endurance and lowering your body fat %. That will mean you won't be lifting useless fat.

I assume you're in the Delayed Enlistment Program. If that's the case, your recruiter is undoubtedly working you out on a regular basis already. Do whatever exercises they say and do more of them on your own time.

Also, work on flexibility/range of motion. This may seem like a waste of time but I guarantee you, you won't regret it. This type of work will greatly reduce your risk of injury.

 

[DaMayor]

FMJ jsut posted a thread about Fort Jackson changing their training approach. I wonder if the USMC has done something similar.


If you get a chance, and I know you'll have plenty of time to sight see while at P.I. boot, go to Hunting Island State Park.

 

[Doublebase]

I would just run like a mother f'er. Try to get up to 10 miles. Burpees, push-ups, sit-ups are all good too. You can set goals for yourself. i.e see how long it takes you to complete 100 burpeess, 100 pushups and 100 set ups.

 

[DOMS]

My nephew went to a Crossfit run my military, and ex-military, guys for four months before going into basic. He dropped his body fat percentage to almost nothing. It also increased his functional strength a lot. He's just about finished with basic and said that it was so easy compared to the Crossfit class that he quite a few pounds of muscle.

And thanks for serving!

 

[ALBOB]

Alright, I'll bite, what the f**k are Burpees?

 

[ceazur]

Okay so I need to cut out protein bars, only drink whey shakes as replacement meals? And yes I'm in the DEP, and my recruiter is brand new and not the best at having days for PT. So I do everything on my own.. I am light for my height. (6'3'' 180Lbs),but its only because I have no muscle mass and I also have pudge around lower abdomen that I want to lose. Any ideas on a diet or should I post pictures first..

 

[ceazur]

If someone could give me some suggestions on cardio, diet, and body weight lifting program to do I would really appreciate it.

 

[ceazur]

^ Burpee

 

[ALBOB]

Let's back up for a minute and start with the basics. You're 6'2" and 180 lbs. Yep, a little on the slender side. But that'll be a good thing when you hit Paris Island. Your one disadvantage is your height. Your longer limbs put you at a mechanical disadvantage since longer levers are more difficult to move. For that reason I'd say we've already given you the best advice, do what you'll do when you get there.

Diet: Cut out protein bars? Are you crazy? Buy MORE! Protein is what builds muscle. Here's the formula; in order to gain muscle mass you have to take in a MINIMUM of one gram of pretein for every pound of bodyweight EVERY DAY. So you need to consume 180 grams of protien every single day to build muscle. As far as shakes are concerned, whey is considered the best but, none are really bad. And don't necessarily replace meals, you still need to eat healthy. Remember, supplements are just that, they SUPPLEMENT an already good diet. If you can't get 180 grams of protein from whole food, get the extra from shakes and/or protein bars.

Exercises:

Cardio: Run your ass off, that's what you'll be doing in Boot.
Body Weight Lifts: Sit ups, Push ups and Pull ups, those are you'll be doing in Boot. (You starting to detect a trend here? )

With all the extra calories you're going to be burning, your body fat should melt away pretty quick. Don't stress too much about that.

 

[ceazur]

BUT AlBOB you said earlier that I need not gain muscle mass.. That it would only work against me in boot. So if protein bars are making me gain mass shouldn't I cut them out? Maybe a 2000 Calorie diet with 180g of protein from those. or if I am to eat protein bars shouldn't they be a meal substitute. For instance a regular day like this:
Meal 1. Egg whites & turkey sausage - 350cals
Meal 2. Protein shake & fruit - 300cals
Meal 3. Tuna & veggies - 300cals
Meal 4. Protein Shake - 200cals
Meal 5. Chicken & Veggies - 500cals
That's about 1700 Calories. I will add more fruit and slices of turkey meat throughout day to snack on

If I was to have the protein bars I make, have alot of nut butter which is high in fats (good fats) but none the less fats...

 

[ALBOB]

You're right, that's what I said. I appolgize for not being more clear. There are two types of strength and there's a difference between getting stronger and just getting bigger. You want to get stronger in the area of endurance. That will require you to build muscle. But there are two types of muscle fibers, fast twitch and slow twitch. Fast twitch fibers are for brute strength for short duration. These are the fibers that get BIG. Slow twitch fibers are for endurance type work. They will grow yes, but not ever get as big as the fast twitch fibers. Either way, they're both muscle fibers and need protein to get stronger. By doing the endurance work we've talked about, long distance running, sit ups, push ups and pull ups; you'll be working your slow twitch fibers. In order to allow them to get stronger you'll need protein. Don't worry, you're not going to turn into the Incredible Hulk in the next couple of months. Any muscle weight you gain will be offset by the body fat you're going to lose.

 

[ceazur]

OKay that's what I needed to hear. Should I still stay away from Nut Butter?

 

[ALBOB]

Should I still stay away from Nut Butter?

Have you considered re-phrasing that? Afterall, you're not joining the Navy.

 

[ceazur]

Fk me
Should I stay away from natural peanut butter

 

[ceazur]

How's this look?
Monday - chest and triceps

flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets

skull crushers - 3 sets
single arm overhead extensions - 3 sets

Tuesday - legs

squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets
(At the time I'm writing this, this actually IS my current shoulder workout.)

Friday - back and biceps

deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets

standing dumbbell curls - 3 sets
preacher curls - 2 sets

Saturday/Sunday - off

 

[ALBOB]

Fk me
Should I stay away from natural peanut butter

I don't think it's gonna hurt you. With your height and weight I have to assume you've got a smokin' fast metabolism. The extra calories will help you build those endurance muscles you're working on.

 

[ceazur]

I don't think it's gonna hurt you. With your height and weight I have to assume you've got a smokin' fast metabolism. The extra calories will help you build those endurance muscles you're working on.

I'm actually 6'3'' closer to 6'4'' but I still think I'm going to stay away from it. I don't think my metabolism is too fast. I mean its not dead slow ,but still.

 

[ALBOB]

How's this look?
Monday - chest and triceps

flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets

skull crushers - 3 sets
single arm overhead extensions - 3 sets

Tuesday - legs

squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets
(At the time I'm writing this, this actually IS my current shoulder workout.)

Friday - back and biceps

deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets

standing dumbbell curls - 3 sets
preacher curls - 2 sets

Saturday/Sunday - off

That actually looks like a very sensible routine. There's only a few minor tweaks you might consider.

Chest: That's almost the exact same routine I use except I do them in the reverse order from what you have. Isolation first to pre-exhaust the pecs, then incline, then flat. I'd say it's more personal preference than anything else. Do what works for you.

Deadlifts: You're doing them on both leg and back day. True, you're doing two different types but, they're still deadlifts. That could easily put your lower back and hamstrings into an overtraining condition where you end up getting weaker instead of stronger. Not gonna say it won't work for you but, keep a close eye on your strength. If you get weaker, drop the deads from one day or the other. (I always did them on back day.)

Back: You've got barbell rows and one arm rows, they're the same movement. If you want an additional movement for your lats, hit them from a different angle. Do some pull ups or something like that.

Arms: You've got your tris and bis incorporated into your chest and back days. I LOVE that. It's exactly the way I do it because it makes perfect sense to me. The only thing I'd caution is the same as with the deadlifts, you may have too much. Your chest workout alone will work your triceps pretty hard. Same for back and bis. It won't take much at the very end to hit the smaller muscles of the arms. Go ahead and do what you have written but, pay attention to your strength in these exercises. If it starts to go down, cut back on the number of sets.

Last thing: I don't see the body weight exercises we've talked about. When are you gonna do your push ups, sit ups and pull ups?

 

[ceazur]

I do the body weight exercises all throughout each and everyday. Like randomly I'll hit a set of push ups and pull ups a couple times every 1 - 2 hours.
And I will be making the changes you suggested.

Now, with me being 6'3'' 180 - 185lbs, I have been trying to stay between 1500 - 2000 calories until I lose the body fat I want. This may be a low amount of calories ,but in boot camp we will eat ,but not alot, and we will be doing alot more cardio workouts, therefor, I will be burning A LOT more I take in. So it will kind of equal out.

 

[maniclion]

Man I was scared that when I got to boot I would be the slowest most out of shape person and they would kill me. Reality was that their were so many couch potato, video game junkies I was running circles around most of the guys, but our RDC's were driven to excellence so they made the more in shape guys run behind the most out of shape guys to drive them to keep up with the middle, which is just like it should be no man get's left behind....boot was a lot of fun for me since we had a goal, we were the most highly decorated Recruit Division receiving every Honor flag we could, plus I scored perfect on every academic test given so my RDC's treated me good, I got all the plush assignments being a tutor to the failing recruits while the rest of the guys cleaned the toilets. What I'm saying is don't be the squeaky wheel and you won't get greased, Private Pyles

 

[maniclion]

i'm actually 6'3'' closer to 6'4''

I didn't know they stacked shit that high!!!!

Drop and give me 76 one for every inch of turd that you are !!!!

 

[DOMS]

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[ALBOB]

I do the body weight exercises all throughout each and everyday. Like randomly I'll hit a set of push ups and pull ups a couple times every 1 - 2 hours.
And I will be making the changes you suggested.

I'm a "neatness" geek. I like things that are structured. To do things randomly throughout the day goes against my grain. But, if it works for you, keep with it.

Now, with me being 6'3'' 180 - 185lbs, I have been trying to stay between 1500 - 2000 calories until I lose the body fat I want. This may be a low amount of calories ,but in boot camp we will eat ,but not alot, and we will be doing alot more cardio workouts, therefor, I will be burning A LOT more I take in. So it will kind of equal out.

Okay, this is the second time I need to appologize for not being more clear. I said you wanted to drop body fat to make the body weight exercises in Boot easier. To clarify, don't take that too far. With the program you showed me and the added stuff "throughout the day" you're going to drop fat. And you're also going to get stronger. Don't stress over your caloric intake between now and then. Just make sure you're getting enough protein and everything else should take care of itself.

Something I should have also mentioned before now; relax and have fun. You're getting ready to take a major step and your life is going to change. It'll NEVER be the same, trust me. I'm not saying better or worse, just different. So take the time to relax and enjoy what's going on in your life right now. Pictures, take LOTS of pictures. Family, friends, pets, your car or bike, your house, your home town, favorite hang outs, all the stuff you like. Pictures will be like a life-line back home when you're a loooooong way away.

 

[ceazur]

I grew up in this tiny little southern town, I have a very good visual image of each and every shrub bush I promise.

How would you cycle in my push ups, pull ups, and crunches?

I am too ready to get out of here and nervous that like maniclion said I too will be the worthless most out of shape guy in my platoon.

Also you don't understand how bad I want to be under 12% BF.. Just a nice lean body, Not worried about being big and muscular. Not many Marines are. Just want to be quick, strong, and lean.

 

[maniclion]

I'm a "neatness" geek. I like things that are structured. To do things randomly throughout the day goes against my grain. But, if it works for you, keep with it.

That's why you could stand 20years of the same routine and I had to bail after 4, I can't stand structure or routine, I need constant change to stay stimulated....

 

[maniclion]

Swim, that will build overall endurance in your legs and arms....swimming is what prepared me for boot more than anything....when they would hold Rainmaking sessions where they close the windows in the barracks and PT us in our Peacoats with our duffel bags stuffed with everything including our boots until the walls and ceiling were sweating it was like a run in the park for me.....

 

[ceazur]

Swim, that will build overall endurance in your legs and arms....swimming is what prepared me for boot more than anything....when they would hold Rainmaking sessions where they close the windows in the barracks and PT us in our Peacoats with our duffel bags stuffed with everything including our boots until the walls and ceiling were sweating it was like a run in the park for me.....

We don't do that.. My Recruiter doesn't even PT me. It's too cold to swim.

 

[maniclion]

We don't do that.. My Recruiter doesn't even PT me. It's too cold to swim.

When I was doing Pre-Buds swimming in Great Lakes in January it was 20 degrees f...are you telling me a bunch of wanna be Navy SEALs are tougher than a Marine Recruit?