Hello guys, I've been lurking around, but I really need some advice on what to do. I am so tired of my body. I'm not fat, I'm in good shape, but I just would like to LOOK like I'm in shape.

I'm a US Soldier, stationed in Korea, I've got access to all sorts of weight equipment, but I need advice on a weekly routine.

How should I start??

In the Army, I'm considered a master at PT. (Physical Training) BUT the test is too easy. 2 miles in 12:45, 95 push-ups in 2 min, and 88 sit ups in 2 min.

Im exempt from doing PT as a group, so I am looking for a routine that will help me build.

Let me know what is a good routine to start on. I really have no idea where to start.

Height: 5'11"
weight: 170lbs

http://i7.photobucket.com/albums/y295/SWCThorr/dsfsdfsfsf.jpg

is the only pic I got... not very good sry, but as u see, I don't look like I could perform how I do lol.

I'd say some weight training, possibly a little higher in reps so that you don't lose the muscle endurance needed for those pushups. I consider weight training tied with nutrition for most important aspect of a cutting program.

It sounds like you're fairly in shape, and I imagine that the training requires a lot of activity so it's probably your diet that needs to be reevaluated. You wouldn't need to eat at a caloric deficit I wouldn't think only right near it so that the exercise is whats burning the calories. I have no idea what the Army is like so maybe another member could chime in and give you some more specific advice.

I do know how you feel about the whole not looking as in shape as you are deal. I've dealt with that my entire life. I can remember on multiple occasions where people actually told me they were surprised that I was as fast/strong as I was. So in that regard I'm in the same boat as you, I want my friends and family to "see" how in shape I really am and not just always be surprised.

What would work for you would be the classic combination of:
Calorie-deficit diet
Weight training
High intensity interval training (HIIT)

From what you say, you've got good cardio endurance and muscualr endurance (all those press-ups). But you don't have much visible muscle, you are not as defined as you want to be.

The key to getting defined is your diet - as the poster above says. You need to strip off that layer of fat that is hiding your muscles! So drop your calories by a few hundred if you can. Go easy at first as you don't want to eat too little. One useful rule of thumb is: bodyweight in pounds * 13 to give a calorie target for fat loss.

At the same time, train with weights to make sure you keep hold of the muscle you have. You want to lose fat, not muscle. I recommend the 6-8 rep range with as heavy a weight as you can manage for that number of reps. Don't lift too fast either - slow is good.

Don't do loads of exercises, choose the ones that give you most bang for your buck: squat, deadlift, leg press, chest press, shoulder press, pull-up, row, dips, romanian deadlift - these are all great choices.

If you haven't got time to do loads of phys, a few intervals for around 20 minutes 3 times a week will help to burn the fat as well. But the diet and weights are the most important factors.

Thanks for the advice. I'll give u guys an update on how I'm doing in a couple weeks. I'm really looking forward to something new, hehe. :D

check out www.crossfit.com, soldier. start doing / trying / attempting the workouts of the day. (WOD). i think you'll see results.

Damn, thanks man, exactly what Im looking for! thanks man.

Soldiers should train in the following priority: combat functionality, sport-specificity (if you have one), aesthetics. You can look like a Mens Health coverboy, but if you can't move hard, fast, and continuous under combat load, [ADMIN EDIT: Removed. Please refrain from racial stereotypes/slurs on this forum] is going to pump your sub-10% bodyfat ass full of AK rounds. AAR for Operation Anaconda (as well as Brit experience in the Falklands) indicated PT studdery and combat effectiveness were not necessarily correlated.

Crossfit has its adherents in the military community. Personally, I don't care for it (largely because Glassman is a tool, and programming at the macro-level is nonexistent), but if you enjoy it, do it. However, see above for your focus. Do crossfit for broad functionality, not a six-pack.

Alternately, I would recommend the following:
3x week strength training (ME/RE, maximum effort/repeated effort)
3x week cardio (intervals, ruck runs, obstacle course runs, hills, stairs, sandbag/duffel bag drills)
1-2x week ruck march, full uniform/combat gear (incl ruck) move at 4-7 mph

Notes:
Scale lower body volume down in the gym, but still hit it.
Weight vests are popular, but there is a world of difference between moving with a ruck and moving with a nice smooth evenly distributed vest. If you got extra $$ and want one to be cool, get it, but only use it for half of your workouts. Vests are for civilians.
Minimum ruck weight 35 pounds, check your unit packing list.
Sandbag drills - load duffel bag to 180-200 pounds (or weight of heaviest man in your platoon). Pick up and run intervals. Pray you never need to do this for real.
Long slow runs are shit for real world. Unless you are training for marathon, (see sport-specificity), forget them.
Do not keep reps high for fear of losing muscular endurance. Myth. I did 100-some pushups a few years younger than you, and nothing but bench press in training for **cough**cough** years after that - no pushups except for PT test. Still max. Keep reps in range for ME and RE days.

:gl: