Lazy shit needs diet, excersize advise before he ships out for Basic Training

[Dazed and Confused]

Yeah, I'm the lazy shit and now I'm paying for it.

I may be lazy but I shouldn't have too much trouble getting fit in time as I'm 6'2" @ 184lbs already so I don't have much to haul arround. However, my stamina is completely shot or just plain non existant atm.

I have untill June 20th to turn my 11min mile ( yeah, I know ) into an 8:30 or less mile. I've already got the nice running shoes and breathable running clothes down, and I damn near killed myself last night after work but somehow I ran ( and mostly walked ) a mile in just over 10 mins ( still horrible ).

I know diet can help tons with people like me who have to get fit fast. I hear fish and rice/pasta help out loads but are there certain kinds I should be eating? Also what kind of portions should I be eating or should I just stuff my face till I bite a finger like I usually do

I figure starting tomorrow I'ma start getting up earlier and trying to run as much of a mile as I can with minimal walking, then come home and do as many situps/pushups as I can, then get in the shower and go to work. Once I get off work I'll do like I did last night and run again then take about 30 mins to stretch and cool down before calling it a night.

Thats my plan so far and as you can see it isn't much, thats why I need some help.

Anyone who has any useful info it'd be greatly appreciated.

 

[presidentender]

Carbo load and run, run, run. Also, lift.

Edit: your basic will be so much easier if you get some push-ups going beforehand. Also, sandbag a little bit in the beginning so it looks like you're improving faster.

 

[BeauJangles]

For your running, the goal should be to go farther or faster every time you step out of your door. That doesn't mean you should try to kill yourself, though. I'd really ease into it. Make your goal to be 1 mile, regardless of time. Then work on shaving minutes off your time.

 

[Dazed and Confused]

So whats the best source of carbs for running ? Also should I be downing equal ammounts of protein ?

I already found out that gatorade is the same and in some cases worse than water so I already handed all the gatorade I bought off to my step bro -_- When it warms up I was told to put glycerol in my water that I'll drink while running. Anyone hear of this and if so how much do you use and wtf is glycerol?

Also, what about how often as in how many times a day or week should I be running ? Should I alternate days or just make Sunday my only day of respite ? Should I stick with the morning then evening running plan ?

 

[KlokWyze]

Oats are probably the best cheap source of carbs. There is no need for special drinks... just drink water. Protein shouldn't be too much of a problem unless you are really focusing on weight training... just eat a well-balanced diet, breakfast, lunch, dinner, etc. Just run everyday & push yourself every time. The harder it is, the more results you are going to see. Minimize risk of injury, stretch, etc. of course as well.

 

[Dazed and Confused]

K, just came back from the store with a daily diet that will give me a minimum of 400 - 500 grams of Carbohydrates a day. SHould I be downing more or is that suffecient ?

 

[bobsmith1492]

You don't need anything special to run a mile. Just eat good, solid, healthy food (lots of fruits and veggies, pasta, potatoes, and/or rice, some meat esp. chicken and/or fish) and you'll be fine.

 

[SociallyChallenged]

Originally posted by: bobsmith1492
You don't need anything special to run a mile. Just eat good, solid, healthy food (lots of fruits and veggies, pasta, potatoes, and/or rice, some meat esp. chicken and/or fish) and you'll be fine.

You forget the necessary fats such as nuts (almonds, peanuts, cashews, pistachios), olive oils, fish oils, milk, cheese, etc. Perhaps, OP, you should read my fat loss thread (it's stickied at the top of the forums). The diet part applies to everyone (just eat at your caloric maintenance level). You will be fine with the macro%'s assigned in the thread since you're only training for the mile. If you were training for a marathon, I would tell you to carb-load, but that's unnecessary.