Hi all, need remedial level help

R

Rogue

0
Hello all my name is Jeff I am 34 year old man, I weigh 188 lbs and am 5'10" tall. I am going to join up with the Air Force Reserves so I was trying to get some advice. I didn't see a sub-forum that I thought fit my needs so I apologise if this isn't the right place, I figured since I was new it would be a good spot because I have questions on several topics and I'm looking for remedial level advice if you will. I've been a lurker for quite a while and I log on and learn a bunch of good stuff but I usually end up on a topic far from why I came here LOL. So anyhow.....

This is the workout program I'm using - afreserve.com/?:Get%20In%20Shape ( won't let me use URL sorry ) - I just started week 2 as of today. I didn't know how bady out of shape I really was until I started doing this workout program :eek2:

Sooo... I'm open to any advice nutritionally, physically and mentally to get me to my goals :violent:

So let's start at square one - other than stretching and hydration what can I do to ease muscle soreness and cramping?

What kind of foods should I be eating to help build me up to where I want to be, and is there a time of day that is best to eat certain foods? I work a full-time job in a relatively active field as an Auto Repair Technician and with commute time included my work day consists of leave the house at 6:30 a.m. and home at 6:30 p.m.. Is it better to work out in the morning vs. the evening?

Mentally I tell myself millions of people jog every day, look ahead to the future, etc, etc, etc. I know there will be times I have to push through the pain so any nuggets you can throw my way will be appreciated.

Thanks for any and all help, God bless you all and have a great day.
 
Rogue said:
Hello all my name is Jeff I am 34 year old man, I weigh 188 lbs and am 5'10" tall. I am going to join up with the Air Force Reserves so I was trying to get some advice. I didn't see a sub-forum that I thought fit my needs so I apologise if this isn't the right place, I figured since I was new it would be a good spot because I have questions on several topics and I'm looking for remedial level advice if you will. I've been a lurker for quite a while and I log on and learn a bunch of good stuff but I usually end up on a topic far from why I came here LOL. So anyhow.....

This is the workout program I'm using - afreserve.com/?:Get%20In%20Shape ( won't let me use URL sorry ) - I just started week 2 as of today. I didn't know how bady out of shape I really was until I started doing this workout program :eek2:

Sooo... I'm open to any advice nutritionally, physically and mentally to get me to my goals :violent:

So let's start at square one - other than stretching and hydration what can I do to ease muscle soreness and cramping?

What kind of foods should I be eating to help build me up to where I want to be, and is there a time of day that is best to eat certain foods? I work a full-time job in a relatively active field as an Auto Repair Technician and with commute time included my work day consists of leave the house at 6:30 a.m. and home at 6:30 p.m.. Is it better to work out in the morning vs. the evening?

Mentally I tell myself millions of people jog every day, look ahead to the future, etc, etc, etc. I know there will be times I have to push through the pain so any nuggets you can throw my way will be appreciated.

Thanks for any and all help, God bless you all and have a great day.
Click to expand...

Welcome Jeff! To address your questions: I think your recommended, typical healthy, low-fat diet is fine for almost all folks, including you. If you are hitting the weights hard, you might want to make sure you get enough protein, but if you are not bulking, that is on the high side, IMO (I don't eat that much protein). Use will help you keep track of your calories and intakes. Also, determine your basal metabolic rate to see what you should be taking in to stay the same weight, lose weight or gain weight.

Are you trying to lose weight? Gain endurance? Increase your cardiovascular capacity? Gain strength? All of the above?

As for cramping and muscle soreness, both of these IMO have more to do with muscle fatigue than anything else. Resting a day or two to let the muscles recover works for me most times. If you are doing very long extended workouts in heat (e.g., 2+ hour bike rides, 1+ hour runs), then replacement electrolytes might help, but IMO most Americans take in more than enough electrolytes for moderate to heavy exercise.

As for time of workout, do whatever is gonna allow you to consistently do it. I prefer in the AM, but if it doesn't work out for you, do it in the evening.

BTW, I was an auto mechanic in my early twenties for a couple of years before going to graduate school.

Good luck and keep us posted.
 
Great link to the weight loss diet journal, thank you.

I'm basically doing a lot of running ( well for me! a lot... ) per the Air Force recommendations, I haven't done ANY running in years so yes gaining endurance and cardiovascular capacity are the primary goals plus finding a way to get over the muscle soreness. I assumed rest would be the answer, I just want to be sure that I am exercising enough - AF recomends 3 - 5 days a week, I guess I feel like I'm being a wuss only doing it 3 days....

I live in hot and humid Florida. I normally drink only water. I'm sure my diet could be better. Workout program takes only about a half hour. In a nutshell I'm not looking to muscle up and protein shakes, just be ready for basic training. I wouldn't mind loosing my beer gut and love handles in the process though.

EDIT - Ok I entered my basic daily foods into the Fitday thing, it looks like I take in on average 2,000 calories - thoughts? or how do I now figure what I should be? what I entered into their website they say I should be taking in 3,600 !!! does that sound right for a fairly active hands-on job plus some mild training? Also I am a little low on intake of Vitamins C and D, Calcium, Magnesium and Potassium - any recomendations for that ( trying to stay away from supplemental vitamins until I hear back from my doctor about possible kidney issues )
 
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Since you are mainly running, and are new to it, I wouldn't run more often than every other day. As you improve, you can start running every day. On the alternate days, why not do stationary bike, elliptical or weights? Cardiovascularly, you can work out every day, but your skeletal muscles need 1 day rest.

Flyinfree and I live in Tampa and we are both training for Ironman triathlons and routinely ride 100 miles and run 6+ miles, so man up and stop bitching about the heat! (I'm just busting your chops;))

I'm glad you're seeing a doctor before beginning - that is always prudent.
 
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