I'm definitely not the most sedentary of guys, but lately I've been slacking off over the past couple of months. I sprained my wrist during krav maga, and just didn't keep up with the workout I was doing after it was done healing. So here's my dilemma:
I have a physical agility test in one month, on August 22. It is a competitive test, as my results add points to my score that will determine whether I get one of the open positions. Running and pushups are the two I will have the most problems with, considering I'm more flexible than any guy should be and could do a hundred sit-ups easily...
My question is this... I need help devising some sort of training plan to improve as much as possible in this short time. My diet is pretty much shit at the moment as well, and needs a change (I actually have no food in my fridge--just beer) so dietary suggestions are also welcomed. I'm assuming carbs and lean protein... but I'm not entirely sure what foods are good for what I'm trying to do.
Thanks in advance.
Do you want to lose fat and build muscle? Stick to lean proteins. White chicken, lean ground turkey, tuna, lean steak.
Carbs. Oatmeal,brown rice,whole grains, red and sweet potatoes.
Plenty of fibrous veggies.
don't drink any of your calories. Pretty much water and black coffee
For training find out the numbers you got to hit. Also is your run inside or out?