Hello,
Without taking the time for a detailed personal historical analysis, I come from a family with a heavy military tradition. It was only recently that when I moved on from a self-centered teenager did I really fully begin to appreciate this.

I've take almost two-semesters of college to weigh my options, and I've decided I would like to enlist in the Army as an 11x. Still, living most of my teenage years as a geek with reckless disregard for the advice of my father, I've decided for once (finally) to heed his advice.

I'm approximately 5'10, and weight 179lbs, I have around 17 weeks before my college term finishes and I will be able to contact a recruiter. I would like to use this time to properly begin to get into shape.

My current condition consists of less being overweight, but having highly undeveloped endurance or muscles. After a week of self-experimenting in work outs that left me in a rather... painful state, I've decided to inquire as to where to properly begin.

The problem is looking for information online for exercising is like trying to find an honest politician, elusive at best and impossible at most.

Before I succumbed to several years of debauched Pop and Snack food geekdom, I liked to run. I was hoping to begin again, but I admit my first attempts have been painfully pathetic.

I would be grateful if anyone could offer advice on where a beginner such as me should begin, or point me toward some links where I could find more specialized information for someone entering the Armed Forces.

Thank your for taking the time to read this.

Try www.coolrunning.com

Look for the Couch to 5K program.

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This message has been edited. Last edited by: Silent_Surface,

First off, why don't you hold off and finish college before going in? With the degree, a lot more doors could be opened for you, particulary with regard to getting a commission.

Next, does your college offer physical education classes? If so, sign up for one of them.

As far as the weight is concerned, look into using a commercial program that will help educate you on what you should and should not eat. I got rid of 70 lbs. between Feb. and Aug. 2006, and have maintained that since then using Weight Watchers. Stay away from the pills and stuff people will try to sell you. You're better off with a balanced diet in addition to the exercise.

If you can't get into a gym class here's a program that some folks use to get ready for entry into Navy Special Warfare/Explosive Ordnance Disposal/Diving programs:

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SUGGESTED STUDENT PREPARATION
The following workouts are designed for two categories of people: Category I are those future BUD/S students that have never or have not recently been on a routine PT program. Category II is designed for high school and college athletes that have had a routine PT program. Usually athletes in sports that require a high level of cardiovascular activity are in Category II. Swimming, running, and wrestling are good examples of such sports.
WORKOUT FOR CATEGORY I
RUNNING: The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to overstress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities, you should also run in boots to prepare your legs for the everyday running in boots at BUD/S.
The goal of the category I student is to work up to 16 miles per week of running, After you have achieved that goal, then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.
RUNNING SCHEDULE I
WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week)
WEEK #3: No running. High risk of stress fractures.
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7, 8: 3/4/5/2 miles, M/Tu/Th/F (16 miles/wk)
WEEK #9: same as #7, 8 (16 miles/wk)

PHYSICAL TRAINING SCHEDULE I
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4 X15 PUSHUPS 4 X 20 SITUPS 3 X 3 PULLUPS
WEEK #2: 5 X 20 PUSHUPS 5 X 20 SITUPS 3 X 3 PULLUPS
WEEKS #3&4: 5 X 25 PUSHUPS 5 X 25 SITUPS 3 X 4 PULLUPS
WEEKS #5& 6: 6 X 25 PUSHUPS 6 X 25 SITUPS 2 X 8 PULLUPS
WEEKS #7&8: 6 X 30 PUSHUPS 6 X 30 SITUPS 2 X 10 PULLUPS
WEEK #9: 6 X 30 PUSHUPS 6 X 30 SITUPS 3 X 10 PULLUPS
* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pullups, immediately with no rest.
SWIMMING SCHEDULE I
(Sidestroke with no fins 4-5 days a week)
WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.
* Note: If you have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.
WORKOUT FOR CATEGORY II
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.
RUNNING SCHEDULE II
(M/Tu/Th/F/Sa) TOTAL
WEEKS #1, 2: (3/5/4/5/2) miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week
*Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your.6-mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.
PT SCHEDULE II
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1, 2: 6 X 30 PUSHUPS 6 X 35 SITUPS 3 X 10 PULLUPS 3 X 20 DIPS
WEEK #3, 4: 10 X 20 PUSHUPS 10 X 25 SITUPS 4 X 10 PULLUPS 10 X 15 DIPS
WEEK #5: 15 X 20 PUSHUPS 15 X 25 SITUPS 4 X 12 PULLUPS 15 X 15 DIPS
WEEK #6: 20 X 20 PUSHUPS 25 X 25 SITUPS 5 X 12 PULLUPS 20 X 15 DIPS
These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The above exercises can get a bit boring after a while. Here are some more workouts you can use to break up the monotony.
PYRAMID WORKOUTS
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pullups, situps, pushups and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5".
# Of REPETITIONS
PULLUPS: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2x #pullups)
SITUPS: 3,6,9,12,15,12,9,6,3 (3x #pullups)
DIPS: same as pushups
SWIMMING WORKOUTS II
(4-5 days/week)
WEEKS #1, 2: Swim continuously for 35 min.
WEEKS #3, 4: Swim continuously for 45 min. with fins.
WEEKS #5: Swim continuously for 60 min. with fins.
WEEKS #6: Swim continuously for 75 min. with fins.
*Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less.
STRETCH PT
Since Mon/Wed/Fri is devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back and shoulders.

NUTRITION
Proper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes. The best source of energy for the BUD/S student is carbohydrates. The best sources of complex carbohydrates are potatoes, pasta, rice, fruits, and vegetables. These types of foods are your best sources of energy.
Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/s, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.
The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.
Water is the most important nutrient you can put in your body. You should be consuming up to four quarts of water daily. It is very easy to become dehydrated at BUD/S, so it is extremely important to hydrate yourself. Drink water before you get thirsty!!! Substances such as alcohol, caffeine, and tobacco increase your body's need for water, so, if you are going to drink, do so in moderation! Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.
TRAINING TABLE CONCEPT
NUTRIENT INTAKE
Carbohydrates 50-70% of calories
Protein 10-15% of calories
Fats 20-30% of calories
You want to reduce cholesterol intake, found in animal fats and even fish. You need at least 3500-4000 calories per day.
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Good luck.

you need to take your caloric intake six times a day.

Body weight x 10 = rested metabolic rate x Life factor = Weight maintenance.

179 x 10 = 1790 x 1.6 = 2864.
You eat 2864 calories daily. Now how much do you want to Gain.
250 calories daily is 1/2 lbs weekly. 500 calories daily is 1 lbs weekly. 750 calories daily is 1 1/2 lbs weekly. 1000 calories daily is 2 lbs weekly.

2864 + 500 = 3364 calories. 6 meals / 3364 = 560 caloies.

Meal #1 Meal #2 Meal #3 Meal #4 Meal #5 Meal #6
560 560 560 560 560 560