Hello y'all. Noob here. I'm reverting back to my Navy days to get into shape. What do you think of the Phase I Navy Seal program along with a reasonable eating plan? By reasonable, I'm not dieting, just trying to eat mostly healthy foods and stopping when I'm full. I was never a Navy Seal but I know how to get my mind into a focussed plan because of my military experience. By the way, I've been building up for two weeks so that I can start week 1 tomorrow.

Secondly, I'm sort of thinking about doing BFL. Am I wasting my time with doing my own program over BFL? I'm of the opinion that doing my own thing will be just as effective since I'm highly motivated. However, I'd like to know from those that have gone before because I have big goals. I'm not there yet, but I'm a work in progress. Thanks in advance for responding.

RUNNING SCHEDULE I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)

PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS

SWIMMING SCHEDULE I
(sidestroke with no fins 4-5 days a week)

WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.

all i know is you dont f*ck w\ a Navy Seal, but i also know there is a lot of people who cannot physicaly complete navy seal training so..i hope your in pretty good shape before you start... because you will loose lots of weight...but if u com[plete it endurance level should be amazing... my cousin was is a navy seal for 5 years.. and he is really amazing...never gets tired

all i know is you dont f*ck w\ a Navy Seal, but i also know there is a lot of people who cannot physicaly complete navy seal training so..i hope your in pretty good shape before you start... because you will loose lots of weight...but if u com[plete it endurance level should be amazing... my cousin was is a navy seal for 5 years.. and he is really amazing...never gets tired
I'm not in the shape I was in when I was in the military. That said, Phase I is the prelim to Phase II, which is the prelim to actual Seal training. Phase I is only the start. I'm 6"3" 257 now. When I started my prep to begin phase I about 10 days ago I was at 263. I'm just trying to determine if I should run this course or do something like BFL. I like this program because I love cardio. But, I also know that the smart people that have gone before me dwell on these forums.

Sure, go for it! But make sure you have the willl and determination to finish it. I've looked at it before and it will get very tough, but if you complete it, you'll come out in both phenomenal physical and mental shape.

Sidestroke is an interesting stroke to have to swim. Make sure you practice doing so on both sides equally.

Stick it out! What did you do for your prelim to Phase I? I was thinking of starting this and may join you!

ya go for it... but remember if you over train u will probabbly lose muscle along w\ fat... but if its only a prelude to a prelim... i think u should be fine

Can someone explain what "sidestroke" is exactly?

Mugsy

Bearing in mind that this is training for a navy seal, which means being able to run long distance, being able to swim long distance, and have excellent muscle endurance, the figure that you will develop will mirror that. Even if you do lose muscle, you'll mose muscle that isn't needed for what you're doing.

Then again, being able to do 20 x 20 pushups has got to stimulate at least some muscle growth :P

Stick it out! What did you do for your prelim to Phase I? I was thinking of starting this and may join you!
Take Phase I week 1 - cut the running to walking for one week and do 1/4th the push ups and sit ups. week 2 - walk/jog and do half the push ups and sit ups. Then start Phase I week 1. It worked for me. It also helps to have that military mindset. Use visualization. Remember bootcamp, linking arms and doing situps together. It's more mental than physical.

By the way. I'm happy to say that I completed day 1 no problem and I feel great. :tu:

Can someone explain what "sidestroke" is exactly?

Mugsy
In the water, on either side. Kick your feet sideways. If on your left side, your right hand should cross your chest to your left shoulder while you stroke with your left arm under the surface of the water. If on your right side, your left should cross your chest to your right shoulder while you stroke with your right arm under the surface of the water.

The motion is meant to be stealthy. It's not about speed when you start. It's about doing it right. Believe me, your lats will burn after one 500 meter swim. You will also find out that you are probably stronger on your left arm if you're right handed, and vice versa.

ya go for it... but remember if you over train u will probabbly lose muscle along w\ fat... but if its only a prelude to a prelim... i think u should be fine
With all of the swimming, push ups, sit ups, and pull-ups in phase I, I don't think muscle loss will be an issue.

Consider me the guinea pig. I'll keep you all posted on my progress.

Thanks for the exp.

Mugsy

So far things are going good. I've been doing everything on the list. Tomorrow is day 4 of Phase I and I feel great.

I do have a question about calories. Based on the "Nutrition For Weight Loss" thread I determined that my calories should be around 3000 for a 2 pound per week loss. That is also based on my level of physical activity.

Will varying the calories plus or minus 500 or so on a day to day basis, not exceeding a weekly average of 21,000, be detrimental to weight loss? I ask this because on less physical days I'm not as hungry and on more physical days I feel like I'm grazing all day long.

Thanks for your input.

Take Phase I week 1 - cut the running to walking for one week and do 1/4th the push ups and sit ups. week 2 - walk/jog and do half the push ups and sit ups. Then start Phase I week 1. It worked for me. It also helps to have that military mindset. Use visualization. Remember bootcamp, linking arms and doing situps together. It's more mental than physical.

By the way. I'm happy to say that I completed day 1 no problem and I feel great. :tu:

I'll keep you posted on how I'm doing. Thanks! :gl:

I notice you're doing basically running/swimming/pushups/situps/pullups all on the same day, and on M, W, F (for the beginning).

When you weight train you're supposed to give your body an appropriate time to rest (at least 2 days, while others work out each muscle group once per week).

The principles behind doing pushups/situps/pullups are the same basic principles behind working out so instead of doing pushups everyday for 5 days straight, or take a 2 day break.

I am not sure in the muscle gaining potential with doing pushups/situps/pullups, but noting how prisoners in jails do nothing but pushups and situps, and are huge, one cannot beg to ask if doing pushups/situps everyday is truely good or bad. I'm sure it's a little bit of both and that if they possibly waited 1-2 days inbetween training and pushed themselves harder when they did train (heavy clothing, weights, angles, etc) then there's no telling what is possible.

Update...

Well, I started this post on January 2nd and a lot has changed since then. I was all jazzed up, had been doing my Navy Seal thing, etc. Before I even finished the first week of Phase I something clicked in my brain as a result of reading these forums, looking at John Stones pictures, and listening to numerous interviews on the body changers site.

First, I came to the realization that I was simply doing my own little "Cardio For Life" program. All it was doing was making me hungry and weak considering I was properly dieting.

I changed my diet to 40-50p 30-40c 10-20f. I don't really care about being perfect. I've been sticking with that for a good 3 weeks now with some cheat meals here and there about every 3 days. (I tried to cheat a hole day but couldn't do it.)

I added Whey and a decent multi-vitamin and started tracking everything on fit-day. That website has been tremendously helpful to me.

I started hitting the weights at the gym and limited my cardio to 20 minutes at the end of each work-out. The first week I did 2x12 of major muscle groups to ease into a program. The second week I upped it to 3x8-12 and started adding more exercises. The third week I developed a custom 2 on 1 off routine that repeats every 6 days.

With regard to my end of work-out cardio I've been running one mile then doing 10 minutes of HIIT.

The results:
December 10 - 6'3" 270 at 31% BF, One mile run/walk = 15 minutes
January 27 - 6'3" 250 at 23% BF, One mile run = 10:15

I've lost 3" off my waist and everyone at work is starting to take notice. My wife is also starting to get jealous (in a good way) and is jumping on the fitness bandwagon with me (slowly, but surely).

I am bound and determined to see what my abs look like. I've never seen 'em. I was always the fat kid in school. I'm so pumped right now I can't describe it. I've been lighter back in my Navy days, but I was just a smaller version of a horrible shape.

Lifting weights (even for women) and eating properly is the key to an excellent physique. With the amount of cardio I was doing I would probably weigh closer to 240 now, but there's no way I'd have the shape that I can see coming through. Don't be fooled by the scale. I no longer pay attention to it because my pants are hanging off my butt.

Anyway, that's all for now. :db:

excellent m8!

Im glad your program works for you.
Just goes to show that hard work, determination and patience pays off!
Keep it up, and keep us posted of the results.
I'm very curious how you will develop.

I'm still making improvements. With the advent of weight lifting, the weight loss slowed down a bit. But that's okay. My BP is 122/70 with a resting pulse of 59. I've got one notch left on my belt before I have to buy a new one. I no longer have to un-button my size 42 pants to put them on or take them off. LOL

It's been hard to stay strict with the eating. So, I've decided not do. I've acclimated to eating right though. I still drink a gallon of water everyday, supplement with whey protien, and eat 4 or 5 times a day. But since my calories generally hover around 2000 to 2400, I don't sweat if my fat cals get up to 30%. I'm working out enough to burn it off.

I'd probably do better if I cut the fat cals, but look, I'm a big dude and I don't think cheat meals every couple of days is going to make to big of a difference. I'm still losing 1 to 2 pounds a week. Maybe someone will kick me in the butt and get me motivated some more. I kind of need that right now cuz this has been going on for darn near two months.

So, someone kick me. And here's where I'm at... (by the way, I've been determining BF via body composition)

February 16 - 6'3" 246 at 21%BF, One mile run = 9:30
January 27 - 6'3" 250 at 23% BF, One mile run = 10:15
December 10 - 6'3" 270 at 31% BF, One mile run/walk = 15 minutes

what does pace 8:30 mean (first week)?

what does pace 8:30 mean (first week)?

It means you run at an average of 8 minutes and 30 seconds per mile.

Question, where is this plan from? Is this the official navy seal plan?
I know there's this book (stewsmith.com, he's a former Navy SEAL) dedicated to navy seal training, if you're interested.I've seen the book, and it has a 12-week plan that gets increasingly more and more difficult. Not sure how it works, as I've never done it, just a few of the workouts. He has a few other books too, but I don't know anything about those.