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Please see the above post. I do not recommend p90x. I would recommend you get on a good diet, start training like you would for the marines, and also hit the weights and hit them hard. You'll need all the strength you can get.

For the marines you are going to be running...a lot. Doing pushups...a lot. Doing pullups...a lot. Doing situps....a lot. You will be doing wall sits, bear crawls, mountain climbers, etc.

here are the requirements for ENTRY...this does not include the hell you will be facing when you actually start doing real exercises.
[URL]
http://www.military.com/military-fitness/marine-corps-fitness-requirements/marine-corps-basic-training
[/URL]


So a sample training plan for you would be:


Mon-Sat (6 days a week)

1 mile run first thing in the morning with plenty of water but on an empty stomach.

Meal 1 - 1 cup oatmeal + 3 whole eggs + 1 banana

2 hours later go for another 1 mile run

Meal 2 - 1 bowl of whole grain cereal (with low sugar) and 2% skim milk w/ handful of blueberries or strawberries

2 hour later go for yet another 1 mile run

Meal 3 - 1 cup of brown rice, 1/2 cup of black beans, 6 oz chicken + salsa and sour cream and veggies like green peppers & onions


2 hours later go for a workout of either strength training or bodyweight training. here is a sample of each...remember do ONLY 1.

1. Bodyweight training - 5 sets of MAXIMUM pullups, 5 sets of MAXIMUM pushups, 5 sets of MAXIMUM situps, 1 sets MAXIMUM bearcrawls, 1 set MAXIMUM wallsits, 1 set MAXIMUM mountain climbers.

2. Weight Training - 5x5 Bench Press, 5x5 Squats, 5x5 Lat Pulldowns, 5x10 olympic bar curls, 5x10 tricep kickbacks, 5x10 hanging leg raises.


Meal 4 - 1 protein shake + 8 oz grape juice w/ 1tbsp creatine

Meal 5 - 8 oz chicken + 2 cups green veggies

Meal 6 - 1 cup cottage cheese + 1tbsp peanut butter + cinnamon


If you stick to this, drink at least 1.5 gal of water per day, and take a multivitamin (NOW! adam or CL Orange Triad) along with good protein shake (NOW! Whey isolate or Optimum Pro Complex), and good creatine (optimum micronized creatine monohydrate)

You will gain muscle, lose fat, and turn yourself into an ideal marine recruit.


Also, a note...try to increase your running distances every 2 weeks by 1/4 of a mile each time. So by the end of 8 weeks you would be up to 2mile runs 3x a day.


This plan sounds brutal (and it is) but it will help you tremendously.

Not cheat days, but refeed days.

Cheat days are just a nice thing to have. Re-feed days are indeed required.

Either one day every week or two days (in a row) every 2 weeks.

Some people respond better to either of those, so you should figure out which works better for you.


Either way, on refeed day, you need to take in your LEAN bodyweight in grams of protein (so if you are 200 lbs at 10% bf...that means your lean bodyweight is 180 lbs so take in 180g protein). Take in only about 20g of fat, and the rest will be from carbs....nice complex carbs except for pre/post workout which will be simple carbs.

i cant even run a mile i can run a little then walk but cant run a whole mile also can i do all the running at once because i have school and wouldnt be able to run every 2 hours could i also ask why you dont reccomend p90x for me

How much volume per body workout for a body part would you reccomend for mass gains when hitting a body part twice a week..
like say a chest/back leg/shoulder bi/tri rest repeat split..hitting everything twice
how much volume would you say for chest for example for each workout? i was thinking 12 sets both days..but then i thought about it and thought 24 sets for that week might be too much?
iso some input

Thanks for the info SKC !

This may be a sort of dumb question but I'll ask anyways.

I weigh 160, I'm 5'9 and 17 (almost 18)
I train for soccer, pretty much just a lot of cardio soon I am thinking of joining a gym.
Will gaining mass be detrimental to my play? Carrying more weight and what not?

my bf is around 15% it seems. does the antiperspirant mitchum only work for underarms? becausae my underarms hardly sweat at all, its all my face bascially. only supps i take atm are fish oils and i just started taking my multi vit again today.

So after following the diet and workout you gave me so far, I went from 172 to about ~162-163. And I'm noticing the definition starting to show in my arms and legs. But I'm lacking any changes in my abs/chest. What exercises can I add to my routine to help further my abs/chest.

The workout I'm following is post #19 w/ slight modifications.

You need to run 2-3 times a day minimum.

You are going to run as MUCH as possible for that 1 mile. If you need to run for 1/4 a mile, and walk for a bit, then run the other 1/4 mile, and so forth, that is fine. Just remember, Rome was not built overnight. It will take you a while to work up to a good speed and pace. As you eventually lose bodyfat, you will also increase your running stamina and pace (easier to run with less weight). Also your leg muscles will develop from all the use and in time running will be made easier. Just take it easy, and start slow. Run once in the morning, once after school, and maybe once at night. Do not do all the running at once.