Nutrition, Wellness and Fitness as I've Learned It While Deployed

Before (March 2009)

After (October 2009)

A number of your have asked me for my fitness and nutrition program that I used to lose 25 lbs in 5 months and to get myself in the best shape of my life. Honestly, I'm flattered by the attention, but I'll tell you that I had little idea of what I was doing when I started. I had a goal to drop 20 lbs and max my Army Physical Fitness Test (APFT) by the time I took R&R in September. I used some that I'd learned years ago combined with some that I'd read in Mens Health Magazine and the rest I figured out as I went. The biggest key for me (other than eliminating alcohol) was just plain consistency or stubborness. I knew I had to show up every day no matter how I felt and I knew I had to stick to my dietary plan. Anyway, it worked for me, so here it all is for any interested. I will say that I'll challenge any and all to try this for 6 months. I promise that if you do that you'll get results that'll surprise you and impress everyone around you.

NUTRITION & WELLNESS

FIRST: We set our target weight goals, and then we calculate our caloric intake. Here is an example showing how I came up with my numbers using a standard formula.

Target Weight: 175 lbs
x Base Factor: 10
Weekly Intake: 1750 calories

We now modify our factor based on how often we work out. Add 1 for every hour you work out weekly. I work out about 8 hours a week.

Target Weight: 175 lbs
x Modified Factor: 18
Weekly Intake: 3150 calories

Please note this is the amount of calories that can be consumed to maintain the target weight. To lose the weight, we have to consume less than this number.

SECOND: Set-up daily dietary goals. You don’t have to take your calorie counting calculator to the grocery or to dinner. Just get to know the general numbers and shoot to go lower for each meal. One big issue that is easy for me to deal with while deployed, but not at home is…alcohol! Alcohol consumption can easily add 500-1000 calories to a day. Think about drinking wine instead of beer with dinners and limit consumption except on special occasions.

These are my daily diet goals.

Breakfast: [30%] 2 Eggs
Wheat Toast w/ Margarine
Oatmeal, Grits or Yogurt
Fruit
Glass of Orange Juice
Glass of Milk

Snack: [5%] Energy Bar or Granola Bar

Lunch: [25%] Sandwich or Salad
Chips or Rice
Fruit
Pudding, Jell-O or Yogurt
Glass of Juice

Snack: [5%]: Piece of Fruit or Granola Bar

Dinner: [35%] Steak, Chicken or Fish
Rice, Potato or Pasta
Vegetable
Small Salad
Low Fat Desert
Glass of Juice

Weekly Tips:
1) Once a week eat whatever you want.
2) Eat within 1 – 1 ½ hours of working out.
3) Watch the “business lunches”!
4) Be consistent!
5) Cut down on carb heavy meals.


Wellness Words of Wisdom:
1) Have sex as much as you can. :)
2) Work to lower daily stressors.
3) Don’t check your weight every day. Make a plan and give it time to work.
4) Laugh….a lot
5) Find an active hobby and do it every week!

WEEKLY WORK-OUT SCHEDULE

Work-out Words of Wisdom:
1) Show-Up Every Day
2) Set Goals
3) Plan to Work-Out at Least 1 Hour Each Day

Daily Tips:
1) Do 3 sets of each exercise with 10-15 repetitions per set. Increase weight to get resistance. Work to muscle failure at the end of each set. Try to use free weights as much as possible.
2) Work quickly. Allocate 7 minutes per exercise with just 30 sec rest to move to the next exercise. The goal is to complete 8 exercises in an hour. If you have less time, simply eliminate an exercise or two.
3) Feel free to substitute new exercises. Don’t be afraid to experiment.


DAY #1: Chest & Triceps [1hr 20min]
1. 5-7 minutes of upper body stretching
2. bench press
3. triceps press with cables
4. incline bench press or incline machine chest press
5. curl bar overhead triceps press
6. decline bench press
7. dips
8. chest and triceps press down machine
[2 Mile Run]

DAY #2: Legs & Abs [1hr 20min]
1. 5-7 minutes of stretching
2. squats or leg presses
3. incline sit-ups & crunches (40+ per set)
4. leg curls
5. crunches (75+ per set)
6. groin press
7. leg/knee lifts
8. calf raises
[15-20 min on Bike]

DAY #3: Back & Biceps [1hr 20min]
1. 5-7 minutes of stretching
2. upper back pull down machine
3. bicep curl machine
4. lower back pull machine
5. bicep curl with cables or curl bar
6. rows
7. single arm dumbbell curls
8. dumbbell bent over row
[1.5 Mile Interval Run]
- Break the run into ¼ sections. Run ¼ as fast as you can and then jog a ¼ mile. Do this for 1.5 miles. Work to increase the intervals over time.

DAY #4: Shoulders & Abs [1hr 20min]
1. 5-7 minutes of stretching
2. shoulder bench press
3. swiss ball jack knife
4. lat pull downs
5. ab machine or crunches with weight on chest
6. single arm dumbbell shoulder lifts
7. lower back exercise (inverted, right side, left side)
8. chin-ups
[15-20 min on Bike Intervals or Elliptical]
- A tip for the bike intervals is to do it to music. Ride as hard as you can for an entire song. Slow down and rest on the next song. Repeat.

DAY #5: Mega Stretch and 5K [1hr 20min]
1. stretch entire body for 15-20 minutes
2. joint exercise – neck rolls, wrist rolls, knee rolls, etc.
3. run a 5K (approx 3.2 miles)

DAY #6: Sport / Aerobic Activity [1hr]
1. go for a swim
2. play a game of pick-up basketball
3. go for a hike or a climb
4. ride a “real” bike
5. play tennis
6. Do something fun, but get the heart rate up!

DAY#7: Rest

Events from July into August in Kuwait

Wow! Where has the time gone? The 1st month took forever. The next month it started to speed up a little, but I was still getting my feet under me. 3 ½ months in and time is starting to fly. I can’t believe I’m already into September now. So…..what happened in July and August after the Peachtree Road Race on July 4th?

BATTLE RHYTHM

Some may have seen my posts on Facebook or just in reading this blog have seen where I refer to Battle Rhythm and are wondering what is Battle Rhythm? Think of starting a new job somewhere. You know how you spend the first month getting to know the office, getting to know co-workers, getting to know the job, etc.? It’s the same only we work here 24 hours a day 7 days a week and we’re in a different country. The assimilation into a job actually moves a little faster because of this.

My experience in the Army is in Armor (my original MOS/Branch), Armor and ROTC training operations, and the Signal Corps (my 2nd Branch). I honestly didn’t even know the Army had Space prior to this deployment. So….I’m not only dealing with being deployed overseas for a year, but I’m learning a whole new job in a whole new area. Needless to say, the learning curve has been incredibly steep.

We found out when we got here that our section put in a request for two reservists augmentees to assist with their mission from either the Signal Corps or Intelligence and with Top Secret clearances. They figured they’d had a better chance of getting a couple of smart soldiers this way. HA! The jury is still out. There is not yet a Branch for Space. It’s a functional area (FA), so Space has to pull in people from other Branches and train them in Space. On the clearance issue, Jim and I had Top Secret clearances, but no longer. They’re good for only 5 years. So, we’ve had to reapply since we’ve been here. It takes 3-6 months for the investigation.

So, we’re trying to establish a battle rhythm in a new place, learning a new job, and a new skill. For me, it all seemed to finally come together the beginning of August. That’s when I started to feel comfortable. I finally have a basic understanding of what I’m doing and what I’m supposed to be looking for. I’m a staff officer, so I don’t manage missions and troops. I do a lot of analytics

WORK –OUT RHYTHM

I thought I was doing pretty good working out 4-5 days a week before I got here. I’d improved my run time from 18 minutes for 2 miles to 16 ½ minutes. Little did I know that I wasn’t even close to what I was capable of. I set two goals when I arrived. I wanted to get down to 180 lbs and be able to max my PT test 2 mile rule. 13min 37 sec. Just to give you an idea of where I was starting from. …. I weight myself at 198 lbs in March right before I deployed. I was 192 lbs when I arrived in Kuwait.

I started first just making myself go to the gym every day, no matter what. (I took off 1 day a week to rest my body, usually Sunday.) If I couldn’t make it during lunch, I went on the evening. I cut my meal times down to 30 minutes or less to give myself more time in the gym. I first wanted to get in the habit of going every day. I wanted to get to where I’d feel bad if I didn’t get to the gym. That took about ½ a month to settle in. I then had to develop my routine.

You’ve seen in previous posts what I did with diet and work-out plan. The first month I saw results in my body hardening, but little weight drop. I weighed in at the end of June at 189 lbs. My run improved, but not a ton. I figured at this time it’d take me 3-4 months to really start seeing results. Wow! Was I off! It was like a switch went off right at the end of July. I started to fly on my run. I could see my body start to change. I kept having to cinch my belt tighter. Now, my rule was that I would only weigh myself once a month. I wanted to develop a routine, a rhythm. I didn’t want to be chasing a weight every day. Good plan! J I stepped on the scale at the end of July and weighed in at 183 lbs. I’d gotten my 2 mile run down to 13.45 for 2 miles. I’m already almost at my max time. I’m ahead of schedule.

August was where I really started to turn. I was settled into my work-out rhythm. I could feel my body changing every day. I could feel myself getting stronger. The MWR folks helped out but introducing a new short term program. They challenged us to Swim the English Channel. The shortest distance across the English Channel is from near Dover, England to Calais, France, a distance of 21.06 miles. That translates into 808 laps in the Camp Arifjan pool. The program started on August 12th. The incentive was a nice blue t-shirt and pride. Now, I thought I was a pretty good swimmer. At the beginning of August, I was swimming 18 laps a couple of times a week. HA! A mile was 38 laps! I had no idea what I was getting into. I was determined to keep up my regular work-out routine, so I’d do my normal work-out 4 days a week and swim the other 3 days or in the evenings.

Talk about watching the fat bleed off of your body. I’m wearing myself out, but I’m watching the change happen weekly. By the end of August, I could run 2 miles in less than 12.30. I can swim just short of 50 laps in an hour. The last week of August, 1st week of September, I was working out 1+ hour a day during lunch and swimming a mile every evening, so I could get done. My Space compadre, MAJ Corey Gerving, finished his swim on August 30th. I finished my on Labor Day (how appropriate right). I stepped on the scale at the end of the month last week, as is my rule, and weighed in at 178 pounds in my clothes.

REFEREE

Many of you know I referee basketball. For those of you that didn’t, I’ve worked up to high school men’s state tournament level and men’s junior college. I love basketball. I love the release I get out on the court. I was just starting to really start moving up the ranks when I got the call to deploy. I was really disappointed to have to take the year off. “Not so fast my friends”…. Camp Arifjan has a pretty robust recreation program, similar to that of a small college. I noticed the flyer one day and went to the Recreation Director to introduce myself. I found out there was a basketball tournament on the 4th of July weekend and I signed right up. I had Angela quickly ship me my gear. It was great to get back on the court! I found this also to be a great way to network on post and get to know more people. I followed up right after than into volleyball. I hadn’t done that since the University of Kentucky, but it was like riding a bike. I was lucky enough to get the championship game. I’m doing another basketball tournament through Labor Day, then flag football, and then back to the regular season for basketball during the winter. It all takes up some of the small amount of personal time I have each day, but it’s what I love. I won’t be as far behind as I’d thought for the 2010-11 season.

G31 SPACE SECTION

Now that I’ve been here 3+ months, I can talk more about the folks in my section. I’ve gotten to know them a lot better.

COL Henderson: He’s the Chief of Space and our top dog. He works in Atlanta, but has been forward for one exercise in June and now another exercise in August. He’s really tall and loves to tell jokes and stories. He keeps us going. He’s a big time horse enthusiast.

LTC Zellmann: He’s the Deputy Chief of Space and my direct supervisor. He worked as a physics instructor at West Point. He’s super sharp and tireless. He’s an absolute machine at work. He works out of Atlanta. He’s also been through for both exercises. He’s easy to talk to and doesn’t miss a thing.

MAJ Speth: Phil’s the Space officer Jim and I replaced. He’s gone back to Atlanta and he’s the lead for Space training. Phil’s one of those real attention to detail kind of officers. His work is tight. I got to know him pretty well when he was here with all the trips to Ali Al Saleem. He knows Army doctrine inside and out having worked in TRADOC.

MAJ Gerving: Corey’s been here since May, but I didn’t really start to get to know him until after the LW exercise at the beginning of June. He’s our Senior Space Officer forward. He’s here until November. He also taught physics at West Point. Super sharp, and he uses that brain power to remember everything, to include quotes from every movie he’s ever seen. Work-out partner and movie watching partner.

MAJ Kimbrell: Larry I probably know the least about. He’s been here a couple of times for the first exercise and the first week of July to fill in for Corey who went back to Atlanta for a short while for a conference. He came to Army Space from the Air Force’s missile program. He’s coming in October to replace Corey. Looking forward to getting to know him better.

SSG Holscher: The one and only NCO in our section. He’s a Signal guy (like Jim and I) specializing in SATCOM. Another super smart guy. He’s getting out of the Army in November. He’s at his 8 years. He’s already got multiple job offers. (Really good job offers) He works in Atlanta, but has been forward a couple of times now.

MAJ Jim Schultz: He’s my partner in current operations. I work the day shift right now and Jim works the night shift. We’ve been in the same place since the very first day. We mobilized at Camp McCrady on the same day and we’ve been together ever since. He’s an Arizona police officer in the “real world”. He’s married with two children.

That’s the crew! (We have a contractor in our section named Crawford Brown who I’ve only met once. I don’t know him, so I’ve got no info.) If you’d like to get to know Phil Speth, Corey Gerving, Jim Schultz, or Daniel Holscher better, they’ve got Facebook accounts. Go bug them there.

Basically a bunch of really, really smart guys. I mostly just keep my mouth shut and ears open. I’m absorbing from them everything I can as quick as I can.

COLD/H1N1

This is a big deal in the states and a really big deal in the military. Soldiers with flu symptoms are isolated, just like we do with the kids keeping them home from school. This is a major impact to operations, so as you can imagine, the top brass are really concentrating on it. I picked up what felt like a sinus infection at the beginning of August. It was concerning only because it weakened me and I did not want to pick up the flu virus. My partner Jim when down with what he originally thought was th flu for a week, but it ended up only being a sinus infection. I was concern with what was dragging on me, so I went to the TMC (medical center). I had not fever so flu got ruled out up front. So…I thought I had a regular bacterial sinus infection. The Doc said no that is was viral. Basically a cold. He prescribed Sudafed and rest. (Not much of a chance of rest. I can’t miss work or my work-out!) I wanted anti-biotic, but he wouldn’t give them to me. He said let it run its course and come back if it didn’t go away. I did not miss a day of work or a work-out, but it didn’t go away. I was still concerned because it continued to weaken me, especially at the end of the week. Two weeks later, I went back to the TMC. I got a different Doctor. He took one look at me and said….allergies. I hadn’t even thought about that. I had really bad allergy problems in Atlanta, but most of the problems went away when I moved to Florida. Good salt air! His first thing he said after examining me was that he wanted to treat this aggressively. Yeehaah! He gave me Flonase and Allegra for two months and said to come see him after that. Do you know that it started working after just 48 hours! Amazing! Apparently all the crap blowing out of Iraq through the desert into Kuwait was what was kicking my behind. I’m feeling great and I’m picking it up at work and at the gym!

TRIP TO KCIA

We don’t leave Camp Arifjan very often. We just don’t have the need to. However, every now and then we take a trip to Ali Al Saleem AFB or Kuwait International Airport (KCIA) when someone coming in needs a pick-up. I’d not had an opportunity to go to KCIA until this August. I’d only made the trip to Ali Al Saleem and Camp Buehring. I got my chance with the guys coming into Kuwait for the Lucky Strike exercise. SSG Holscher had come in with the lead element and he and I went to pick up LTC Zellmenn at KCIA. We had to change into civilian clothes, and due to a new policy that had just come out that week.

This trip was my first experience into Kuwaiti culture. First, I took a wrong turn and we ended up in a Kuwaiti neighborhood. It was what I would classify as a middle class neighborhood. Townhomes in a cul-de-sac community. They had swing sets. They had picnic tables. The cars were like any you’d see in a middle class American neighborhood. Really, the only difference was the architecture. All concrete with this sand colored stucco like finish. The second experience was in the airport itself. We didn’t want to go through a search upon running to Camp Arifjan, so I stayed with the vehicle while SSG Holscher went in to pick-up LTC Z. It was like any other bustling airport I’d ever been at only half the people coming and going wore the traditional white Arabic robes (men & boys) or the head to toe black burqa (women). Kids were still kids. They were excited and full of energy. Dads and Moms were just like us trying to keep them in tow while trying to get wherever they were going. There were the sprinklings of Europeans, American, or Middle Easterners not dressed in traditional Arabic outfits. It’s the first time I’d been in this country and actually felt like I was in a country with normal people rather than the isolated world that is a military post overseas.

LTC Z’s flight was late coming in and I had to take a leak so we switched. I got to check out the terminal. Everything was in Arabic…and English! Very interesting. The terminal was actually much cleaner and better organized than the ones I’d been to in Costa Rica, Mexico, and Turks & Caicos. We were both hungry, so we took advantage and grabbed some KFC. First KFC I’d had since early spring! (We just had to figure out how much change we’d gotten because it was all in Kuwaiti Dinars.

KIDS START SCHOOL

Audrey and Trey started 1st Grade on August 24th. I was so excited for them, but sad that I couldn’t be there to see them off. They’d had a great summer, but I know they were excited to. They love school. They love meeting people and making friends. They’re so not like me when I was a kid. J They got Ms. Patridge as their teacher. Angela sent me a picture from her camera phone right in front of school. I of course posted it right to Facebook. I’m so proud of them. Hard to believe that by the time I make it home for good they’ll be 7 years old and almost finished with 1st Grade.

LEAVE IS RIGHT AROUND THE CORNER!

OK, that brings me to here. It’s Monday, September 7th – Labor Day. I’m 191 days into the deployment (9 days short of halfway) and I’ve had 111 days “Boots on the Ground”. I’m scheduled for 15 days of leave at the end of this month. I cannot wait! I’m planning on resting, going camping with the kids, and going with my sweetie on a cruise. Man, I’m ready. I’m settled in here and in a rhythm, but no rhythm can get you over missing your loved ones. I can’t wait to take them into my arms!

June Update from Camp Arifjan

I wanted to say very quickly...Thank You, Thank You, Thank You to all that have sent me packages. It seems like a small thing, but believe me I look forward to opening the smallest piece of mail. My admin section is amazed by the amount of mail I get. SFC Moore, who handles the mail for our G3 section gets tickled. I've developed a nice relationship with her because of all of you guys. It's good to have your admin people know who you are! They handle my mail, finance, leave requests, etc.

I've had 30+ days now to get a better feel for the things I need month in and month out here. Many of you have asked, so here's the newest list. Nothing is every expected. A simple card, letter, or postcard (Thanks Brad) is enough to brighten my day. However, many has asked what they can send, so here goes.

- Irish Spring (blue) soap
- Colgate toothpaste
- 30 SPF sun screen
- Gold Bond body powder
- Dental floss
- iTunes gift cards
- AAFES gift cards
- Any candy in individual wrappers so I can share
- T-shirts (Yes, I didn't bring enough civilian t-shirts to work out in. You want to advertise, I'll wear your shirt while I run or work-out. Nothing "questionable" please.)

That's all for now. BTW, if anyone would like to send a care package to another soldier here, let me know. I've got some good friends sprinkled throughout Afghanistan, Kuwait, and Iraq, who I know would love contact from home.

I'll have an update on the last 30 days out before long. For now, I'm wanted to share my work-out schedule. With not much to do but work, most all of us work-out at least once a day. I've created a work-out schedule for myself 6 days a week. So far, so good. I usually work out every day during lunch. I'm actually starting to see results. Imagine that....no alcohol and working out every day. Guess what happens? :) I'll have pictures out in another month or so when the results really begin to show.

A work-out week in the life of a deployed soldier.

DAY #1: Chest & Triceps [45min – 1hr 15min]
Notes: Do 3 sets of each weight training exercise 10-15 reps per set. Gradually increase weight each time to increase resistance. Try to use free weights as much as possible, but the machines are just fine.
- bench press
- triceps press
- incline beach press
- dumbbell or curl bar triceps press
- decline bench press
- dips
[2 Mile Run]

DAY #2: Shoulders & Abs [45min – 1hr 15min]
Notes: Do 3 sets of each weight training exercise 10-15 reps per set. Gradually increase weight each time to increase resistance. Try to use free weights as much as possible, but the machines are just fine.
- shoulder press
- incline sit-ups (as many as possible in one try)
- shoulder pull-downs
- ab machine or crunches with weight on chest
- single arm dumbbell shoulder lifts
- 3 sets of crunches (75+ per set)
[15+ min on Elliptical]

DAY #3: Back & Biceps [45min – 1hr 15min]
Notes: Do 3 sets of each weight training exercise 10-15 reps per set. Gradually increase weight each time to increase resistance. Try to use free weights as much as possible, but the machines are just fine.
- upper back press
- bicep curl machine
- lower back press or rows
- bicep pull-down
- lower back exercise (3 reps. Inverted, right side, left side
- single arm dumbbell curls
[1.5 Mile Sprint Run]

DAY #4: Kegs & Abs [45min – 1hr 15min]
Notes: Do 3 sets of each weight training exercise 10-15 reps per set. Gradually increase weight each time to increase resistance. Try to use free weights as much as possible, but the machines are just fine.
- squats or leg presses
- sit-ups (simulate the PT test)
- leg curls
- 3 sets of crunches (75+ per set)
- hamstring curls
- groin press
[15+ min on Bike]

DAY #5: Joints – Neck, Wrists, Ankles 45min – 1hr 15min]
Notes: Do 3 sets of each weight training exercise 10-15 reps per set. Gradually increase weight each time to increase resistance. Try to use free weights as much as possible, but the machines are just fine.
- push-ups
- neck press
- single wrist dumbbell curl
- shrugs
- calf raises
[5K Run]

DAY #6: Sport / Aerobic Activity [1hr]
Notes: The goal is to get the heart rate up while doing something fun!
- swim
- basketball
- etc.

DAY#7: Rest

I'm also going back to my refereeing roots. I'm refereeing intramurals here on Camp Arifjan. Right now we're doing volleyball. I've got a basketball tournament coming up this weekend, which I'm excited about. Thanks Ang for sending me my referee stuff!

That's it for now. Thanks for reading and I'll see you all next time.