Quote (bullets501 @ May 8 2018 09:50am)

Hey raynor,


I’m wondering if you have or can make a personalized training plan for a half marathon? I want to improve aerobic and anaerobic endurance. I’ve just finished college for policing and I know I have to run 10K in less than an hour once I am accepted to the academy, so I figured training for a half marathon would prove beneficial. I also want to run the marathon for myself as an accomplishment to myself.

Currently I run 5ks with a time at about 26 minutes give or take and I’m trying to run these 2 days a week as a pre training plan just to get into the groove.

I also strength train 3 days a week. My current schedule looks as follows:

Monday: 1.5 mile treadmill run, usually done in 13 minutes or so/ interval training 5.1mph slow pace 1 minute then 9.5mph 30 second fast pace for 5 times.
Chest and bicep strength training 4 sets each exercise, incline dB, flat, decline, cable fly, preacher curl, incline db curl,

Tuesday 5k

Wednesday same running routine as Monday but training back and triceps 4 sets each back extension/lat pull down/cable rows/ lawnmower/tricep pulldown/ overhead tricep extension.

Thursday 5k

Friday same running routine as cross training days, legs and shoulders 4 sets each squats/leg press/ham curls/leg extension/calf raises/ shoulder flies/ shoulder press.

Saturday and Sunday rest ( once I start an actual plan I will run Saturday to increase mileage by 1-1.5m weekly and Sunday will be used to leisure bike ride)

Each exercise i start with 15 reps and increase weight until 10 reps then 6 reps with the last set being the lightest but I’ll rep until I can’t anymore.

I have a little over 20 weeks to train.
I’m 260ibs
18%bf
190ibs muscle
I’ve been strength training for roughly 5 years now. Running for 2 but nothing near a half marathon.

Is there anything you would change? Or anything you could incorporate? Is my plan totally wrong? If so can you help me with a plan?

Also, will this type of running/training help with the police beep test scores? Current level is 7-7.5 and I would like a 10.

Thanks for your time buddy,

Note; I follow a nutrition plan in which I track my macros. Eating about 2300 clas a day(weight/bf loss for the run) 20 percent fat, 30 percent protein 50 percent carbs.

Quote (vspflaw @ May 20 2018 09:59pm)

So, I’m looking to get cut/aesthetic build. I’ll be able to go to a gym everyday as long as my job gives me time or when I’m not in the field. I’m mainly looking for someone to help with making a workout program and a diet. Atm, I just don’t have the time to do it, as I’m in the field.

I’m about 155 lbs right now, I can workout at a gym everyday, not looking for more than an hour a day as in the military I barely have time

Quote (EBAZ @ Jun 3 2018 07:12pm)

Hey there! I'm wanting to drop fat % by a lot. As of 4 days ago I am 22.2% body fat. I'm 195 lbs and 5'11. I go to the gym 6 days a week for the past year and a half. I don't do alot of cardio, I just lift.

I've gained alot of muscle and strength but I'm gaining body fat. I wan't to drop body fat to 18%. I've researched for days meal plans and they seem so complicated. I don't wana lose my muscle but I wana drop fat.

I love lifting and love putting my body through a struggle. Any simple meals that I can buy everything from walmart? I can't find a 100% answer on the calories I need to take in. Apps, websites, calculators all tell me different things.

Quote (Darkblue @ Jun 8 2018 03:51pm)

Hi Raynor,


I wanted to recruit your help in finding a suitable fat loss diet that will fit me as a runner (~25 miles/week).
I need something that focuses moderately on fat burn. I can't go more aggressive than ~1lb loss per week and can't do a keto plan.

My current stats are:
6'2"
217lbs
17.5% BF
28 years

I have a painful lot of dietary restrictions due to marked food intolerance which will have to be reflected in the diet:

Dairy/Egg:
All dairy, Whey, Casein, Eggs

Grains:
Wheat, Gluten, Barley, Oats, White rice, Corn, Amaranth

Fruits/Vegetables:
Plum, Orange, Tomato, Potato, Fig, Squash, Celery

Nuts/Seeds/Legumes:
Pea, Peanut, Sunflower Seed, Brazil Nut, Pistachio, Hazelnut, Almond, Cashew, Kidney Bean, Beans (Broad)

Fish/Seafood:
Alga Wakame, Lobster, Mackerel, Shrimp/Prawn, Tuna, Barnacle, Trout, Alga Espaguette

Rest:
Agar Agar, Aloe Vera, Yeast, Sugar, Coffee/Caffeine, Cinnamon, Mustard Seed, Artificials


You're a good guy. Thanks.

Quote (lolcatslol @ Jun 10 2018 01:09pm)

Hey Raynor,

I'm looking to lose some body weight. I'm only able to go to the gym on weekends (since I'm traveling for work and i get back on the weekends), but I can swim on the weekdays because theres a pool where I am staying at.
When I'm at the gym (at home when i have a week off) , i usually try to do a full body workout - pullups/chinups, squats, leg press, calves, lateral machines for my tricep/bicep/back. I do this once, and the next day i swim for cardio as my rest day. Repeat (2 days)
My numbers:
5'7"
180lb
33 waist
15%bf
19.5 years old

I dont have any dietary restrictions.

Also, question. How useful are protein shakes? Can i use these to replace a meal? I'm looking to mainly lose body fat (i have a stomach).

Thank you so much!

Quote (SKCRaynor @ Jun 15 2018 08:13pm)

For protein shakes, use NOW! Pea Protein or Orgain Organic Vegan Protein
For grains, use Quinoa and Buckwheat
For veggies, use Kale, Green Peppers, Asparagus, carrots, green beans, and Broccoli
for fruits, use blueberries, strawberries, blackberries, banana, melon, etc
For fish, use Salmon and Mahi
For others, use Peanut Butter, Almond Butter, peanuts, almonds, cashews, other nuts, and black beans
For meats - I believe you are fine (no allergies listed above for meats)



Sample diet plan:



Meal 1 - 40g Protein Shake + 1 banana
Meal 2 - 1 cup Quinoa + 6 oz chicken breast + 1 cup broccoli
Meal 3 - 1/2 cup buckwheat + 1/2 cup black beans + 8 oz mahi or salmon + 8 stalks asparagus
Meal 4 - 40g protein shake + 1 banana
Snack - 4oz natural Beef Jerky + 1 cup of mixed berries