What part of the military were you in?
U.S. Army
1980-2000
What type of physical training (exercises) did you go through?
Up until about 1987, the focus was on calisthenics(sp?) along with running, push-ups, pull-ups and sit-ups. Now the focus has changed slightly to more aerobics along with running, push-ups and sit-ups. Longest run in basic was 5 miles in combat boots. They have since changed training, so that recruits now run in regular running shoes (damn weenies

). Seriously though, running in combat boots all the time is not good for the legs, ankles, feet, shins, etc. At the regular unit, we ran at least 5 miles once per week and three to four miles on other days. Ran the old "10 mile Hard Core Charlie" at least once per month in some units.
Also road marches; 12 miles in three hours with helmet, LCE, weapon, promask; 15 miles with full-ruck. Then, for various schools such as airborne and air assault, the physical training differed. Air Assault school had a 10 mile with rucksack "run" in 2 hours, 20 minutes. I finished that in 1 hour, 55 minutes. The EIB had a 12 mile in three hours with ruck and other equipment. The best performance I could ever muster on that one was 2 hours, 8 minutes. Jump school had some slow, killer runs in boots too.
What kind of diet were you on?
<billmurray>Army diet, sir!</billmurray>. Eggs to order sometimes, cereal, bacon, sausage, grits, oatmeal, potatoes for breakfast; meat, starch (potatoes, pasta), veggie, bread, milk, dessert for lunch & dinner while in garrison during basic. C-rats while in the field along with hot chow. Regular unit has soda fountains plus wider choices of food. In essence, plain old institutional food. Not too bad.
I want to get stronger and lose a few pounds and I've heard that a lot of the military training programs can turn boys into men.
You get out of it what you put in. The Drill Sergeants or school cadre motivate people to do more than they would normally do in civilian life physically or mentally. For today's average U.S citizen, between the ages of 17-34, military training typically represents a dramatic change in their respective lifestyle.
Do all divisions of the military have the same basic training?
No. Army and Marine Corps are the most rigorous.