I will give you a run down of where I started and where I am at now. I had 8 weeks to get in shape for a PT test. The test included:
1.5 mile run: 15 minutes or less
300 meter run: 67 seconds
Vertical Jump: 16 inches
Situps: 32 in 1 minute
Bench Press: 73% of body weight 1 time.
When I started I couldn't even run 1.5 miles. I couldn't sprint 300 meters. I could jump 16 inches. I did 10 situps and couldnt get any more. I could bench press 210 lbs 2 times with out even benching in the last 5 years.
8 WEEKS AGO:
I am 5'10" and was 293 lbs at the time. I stopped eating whatever I wanted and cut out drinking regular cokes all day. I started eating the following:
Breakfast: 5 egg whites, 1 cup oatmeal, Bannana, 1 cup skim milk
Snack: Nabisco 100 calorie pack
Lunch:Stouffer's Lean Cuisine (Comfort Classic) and Diet Coke
Snack: Weight Watcher Icecream bar or Nabisco 100 calorie pack
Dinner: Stouffer's Lean Cuisine (Dinner Portion) and Diet Coke
I drank water the remainder of the day excluding lunch and supper.
My training for those 8 weeks:
MON-SAT
Running/Jogging: Ran till I couldn't do it no more.
Situps: Did them till I couldn't go anymore.
Sprints: Started with 20 yards and worked my way up each week.
So I took the PT test yesterday and this was the result.
Weight in: 250 pounds (43 pound loss in 8 weeks)
3 minute step test: Heart rate 118
300 meter run: 52 seconds
1.5 mile run: 13 minutes flat
Vertical Jump: 21 inches
Situps: 32 in 50 seconds
Bench Press: I was suppost to bench 185 lbs but couldn't get it up.
Now I couldn't figure out why I could go to the gym 8 weeks ago and bench 210 with out benching in 5 years and now I cant get 185lbs up. I talked to the instructors and they said it was because I lost muscle strength with the rapid weight loss.
Now my question. I have 2 weeks to re-test on the bench press only! I heard that I should be eating protein before I weight train and carbohydrates after I finish. I have no clue what foods I should be eating or how many minutes I should be eating before and after I work out.
I need help with a bench press plan and a supplement plan. Maybe like a protein bar before and a protein or carbohydrate bar after or food ideas. Any knowledgable help will be appreciated. Thanks in advance!
1.5 mile run: 15 minutes or less
300 meter run: 67 seconds
Vertical Jump: 16 inches
Situps: 32 in 1 minute
Bench Press: 73% of body weight 1 time.
When I started I couldn't even run 1.5 miles. I couldn't sprint 300 meters. I could jump 16 inches. I did 10 situps and couldnt get any more. I could bench press 210 lbs 2 times with out even benching in the last 5 years.
8 WEEKS AGO:
I am 5'10" and was 293 lbs at the time. I stopped eating whatever I wanted and cut out drinking regular cokes all day. I started eating the following:
Breakfast: 5 egg whites, 1 cup oatmeal, Bannana, 1 cup skim milk
Snack: Nabisco 100 calorie pack
Lunch:Stouffer's Lean Cuisine (Comfort Classic) and Diet Coke
Snack: Weight Watcher Icecream bar or Nabisco 100 calorie pack
Dinner: Stouffer's Lean Cuisine (Dinner Portion) and Diet Coke
I drank water the remainder of the day excluding lunch and supper.
My training for those 8 weeks:
MON-SAT
Running/Jogging: Ran till I couldn't do it no more.
Situps: Did them till I couldn't go anymore.
Sprints: Started with 20 yards and worked my way up each week.
So I took the PT test yesterday and this was the result.
Weight in: 250 pounds (43 pound loss in 8 weeks)
3 minute step test: Heart rate 118
300 meter run: 52 seconds
1.5 mile run: 13 minutes flat
Vertical Jump: 21 inches
Situps: 32 in 50 seconds
Bench Press: I was suppost to bench 185 lbs but couldn't get it up.
Now I couldn't figure out why I could go to the gym 8 weeks ago and bench 210 with out benching in 5 years and now I cant get 185lbs up. I talked to the instructors and they said it was because I lost muscle strength with the rapid weight loss.
Now my question. I have 2 weeks to re-test on the bench press only! I heard that I should be eating protein before I weight train and carbohydrates after I finish. I have no clue what foods I should be eating or how many minutes I should be eating before and after I work out.
I need help with a bench press plan and a supplement plan. Maybe like a protein bar before and a protein or carbohydrate bar after or food ideas. Any knowledgable help will be appreciated. Thanks in advance!