[Gf2209]

Hi mate, I’ve just left the army (pti) and at one point had my 2km time as 6’45. Training for this was pretty simple. I’ve attached an image of the 3 interval sessions I did per week (got them from a track coach) and then I’d throw in a few easy mile runs, building up the distance gradually. For depo, you’ll want a huge aerobic base. Look into MAF Running and base your long mile/easy runs off that basis (usually working at a heart rate of 180 minus your age). Keep in some weight sessions more for injury prevention rather than growing tissue. Being able to run will (sadly) be the thing that gets you through.

Also with the 3 you’ve listen would you perform them all in one session? Or split them up throughout the week? I’ve noticed that my distance is fine, I did a 20 miler the other weekend at a steady pace (jog) but as soon as it comes to accelerating my speed even the slightest and I’m gassed

[Gf2209]

Hi mate, I’ve just left the army (pti) and at one point had my 2km time as 6’45. Training for this was pretty simple. I’ve attached an image of the 3 interval sessions I did per week (got them from a track coach) and then I’d throw in a few easy mile runs, building up the distance gradually. For depo, you’ll want a huge aerobic base. Look into MAF Running and base your long mile/easy runs off that basis (usually working at a heart rate of 180 minus your age). Keep in some weight sessions more for injury prevention rather than growing tissue. Being able to run will (sadly) be the thing that gets you through.

Thanks Mate! I really appreciate that and I’ll start incorporating those into my weekly training plan! Thanks!

[Gf2209]

Hey!

I would personally split your training up throughout the week so you are adding in so more interval sprints on the bike and over time keep gradually increasing the length of time you are going ‘all out for’. Example start at 20, increase to 25, then to 30, until you can do 45/50s all out.

You could also shorten the recovery phase too as the intervals would help improve your overall fitness and stamina needed for the runs.

It is then just a case of continuing to repeat the distance of the run aiming to improve every time. You could monitor this by running on the treadmill and increasing the speed every time you run.

Can I also ask some metrics from you, how tall are you and how much do you weigh please?

5’10 & 93kg, the entry level weight for my height is around 74kg so I also need to get my bw down ??

[Gf2209]

Hi mate,

What training are you doing currently?

I’m currently training to re apply for the parachute regiment as I failed my medical previously, and I’m looking at getting my fitness to a high level. I’m currently doing watt bike long distance/intervals to take the impact off my shins and then obviously running on the days I’m not on the bike. I’m just not sure on how to get my run times faster as I end up gassing out after 200/300m of sprinting. Going long distance at a steady pace I’m fine with but as soon as I accelerate I’m gassed out

[Gf2209]

Wowe this is a lot of caffeine! I am interested to find out how much sleep you manage to get at night time?

I agree with the guys above. Definitely try tapering your caffeine intake down gradually and opt for decaf options after 3pm. I know it is difficult when you train in an evening after a long day at work, but realistically if you have a stim pump at 6pm ish this really is going to affect your quality of sleep, which will have a knock on effect to your recovery, performance and overall well-being.

Let us know how you get on with reducing your caffeine intake. ?

I get around 7 hours, it’s weird because I can drink caffeine before I going to sleep and I’ll still sleep.. I don’t know if it’s because I’ve built up a tolerance or what??‍♂️ but I know I can’t function without it… and thanks for the reply!

[Gf2209]

If you have 6 months – 21kg to lose is a lot of weight. You’ll need 6 months imo. Start now.

Thanks heider!

[Gf2209]

As your not 100% sure on current intake

I would start tracking n go for 2000 cals

Make sure doing cardio daily n tracking steps – say 12k target

Track this over 2-3 weeks n see what your weight does

Then assess n

Make changes as needed

Thanks Hilly!

[Gf2209]

What’s the time frame?

If it was me I’d drop calories into a substantial deficit from the offset. Muscle retention isn’t really a concern is it?

Focus on running, carrying a heavy burgen for distance, lots of pull-ups/dips/press-ups, lots of sit-ups and ab work.

Upper lower routine two or three times a week.

As you’re on this site, I’m guessing your strength will be way over what’s needed. So drop the calories, focus on the body weight and endurance aspect.

I’m looking to re apply within 6 months as I wanna give my self enough time to get my fitness back to where it needs to be & na muscle retention isn’t really a worry… other than I’m gonna miss looking juicy? and yeh I’ll do that! Thanks for replying Drew!

[Gf2209]

I’m not currently counting calories, but as a rough estimate I’d say around 2000/2500, 4 meals a day which contain a lot of high calorie dense foods, and the training I’m doing and have been doing is all cardio based as the tests are all cardio, each night I’m either doing watt bike intervals, 5miles jogs/runs and a lot of mobility work, my average step count is 15,000 a day (may be why my shins are constantly on fire)

[Gf2209]

I’d agree with the very reliable sources above. Cutting it out completely has proven not to be successful at all, reduction and swaps will be helpful I think.

We love coffee in our house, I worked as a chef so caffeine was basically running through my veins haha and now I do shift work, sucker for pain I know! I drink 3 cups a day with the occasional white monster and pre workout before leg day and deadlift day if I’m training before 1pm. Every few weeks I’ll switch over to decaf for 7-10 days so that I still enjoy the taste of coffee without that caffeine hit, I’ll probably only have 1 or 2 decafs a day max, might be beneficial for you to try this too

Thanks for the reply Ross! Yeh I think I’m gonna try switch to 2 decaffs in stead and TRY lower my consumption of monster as well lol, I don’t think it helps as I start work at 4:30 and finish at 16:30 (building) and then I go train straight after

[Gf2209]

Hey I’ve just done this with a client myself so he has having a lot per day and I mean a lot! So we slowly started to reduce and replace with decaf it’s taken us a good 2-3 months but he has gone some weeks with just decaf now and overall everything has improved his moods his appetite, his sleep routine and quality his HR.

Biggest piece of advice I can give it’s just take it super steady and slow start by the first week just reduce by 1 caffeine drink and swap for decaf if you want then do that for a few days- week then just take it from there ☺️

Thank you for replying!!!!

[Gf2209]

This is ALOT of caffeine and you definitely need to give your body a break imo. Instead of going completely cold turkey, I would look to reducing your intake over a few weeks. Start by reducing to 1 monster, 1 espresso can and your pre workout, then after a week, switch your pre workout to a non-stim pump formula, then after another week take the others out. Then it’s just going to have to be a case of suck it up and deal with the withdrawals. I would replace your drinks for non-caffeinated alternatives so that you feel like you’re still drinking something.

Thanks for replying Clare (least someone’s looking out for my heart) ?? and yeh I was thinking of just getting some sugar free cans like Fanta or something because I feel like it’s not the caffeine I’m actually addicted to it’s the whole mental feeling of opening a can because I associate a can of monster/coffee with getting shit done, but yeh I’ll give that a go![/quote]
Her answer is perfect, i have the same issue i just drink coffe about a liter a day, i always try and go down to 2-3 cups a day and i use the same method i just put in some decaff coffe so i still get the whole drinkin coffe feeling and it works.
[/quote]
Thanks for the reply mate! Yeh I think I’m gonna try and replace most of my caffeinated drinks with either a sugar free can of pop or something ? like the withdrawal symptoms are something els, feel like a heroin user who’s not getting his hit when I haven’t had a can ????

[Gf2209]

This is ALOT of caffeine and you definitely need to give your body a break imo. Instead of going completely cold turkey, I would look to reducing your intake over a few weeks. Start by reducing to 1 monster, 1 espresso can and your pre workout, then after a week, switch your pre workout to a non-stim pump formula, then after another week take the others out. Then it’s just going to have to be a case of suck it up and deal with the withdrawals. I would replace your drinks for non-caffeinated alternatives so that you feel like you’re still drinking something.

Thanks for replying Clare (least someone’s looking out for my heart) ?? and yeh I was thinking of just getting some sugar free cans like Fanta or something because I feel like it’s not the caffeine I’m actually addicted to it’s the whole mental feeling of opening a can because I associate a can of monster/coffee with getting shit done, but yeh I’ll give that a go!

[Gf2209]

Thanks @Hilly really appreciate the advice!!! Just needed someone els to shed a bit of light for me as I feel a bit stuck? thanks mate!!

[Gf2209]

Would say 4- 10 sets per muscle group each session. Start low and build up see how you recover.

Create 3 or more rotations of upper and lower. That way you can have some chest dominant, some shoulder, etc
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Jake Maddox (Phantom Physique) Instagram @jakemaddox

Hi sir, do you get any niggles in your lower back?