Shipping to Marine Corp Basic Soon. I need a training diet. (Plus fitness advice.)?

[lee.3178]

Okay so I went to MEPS a week ago. I will be leaving in about a month and a half for Parris Island.

Right now I am 173 lbs at 5' 9''
I can do 1.5 miles in 12:30 (Best time)
I can do 6 pull ups.
I can do 70 crunches in 2:00 mins.
I do about an hour of good cardio daily, plus pull-ups/crunches, but I miss a couple of days every once and a while because of work and business.

So I am not a total fat body. But I want to take it to the next level over the next 1 1/2 months. My goals:

-I want to drop 10-15 lbs and gain some muscle.
-I want to increase my run speed.
-I want to increase my endurance.
-Want to switch to a nutritionally balanced lifestyle.

I know my current diet is partially to blame for this feeling of plateau. So can any of you give me advice on how to reach my above goals and share any advice you have on a diet change. A daily menu would be great.
(I have a weakness for food.)

[RYinCA]

Try this for the next six weeks and you should see some nice results (assuming that you stick to it religiously). I'll start with the daily diet and go on to the training program

Daily Menu
Meal #1 (Breakfast)
1 Cup Oatmeal (regular - not the flavoured packs)
2 scoops protein powder (should be approx. 50 grams
protein)
2 Tablespoons Flax seed oil
Instructions: Mix the oatmeal (cold or hot) with the protein powder. You can mix the flax oil with the oats or just take it down alone.

Meal #2 (Snack) - 2-3 hours after meal #1
2 Scoops protein powder (mix with water - not milk)

Meal #3 (Lunch) - 2-3 hours after meal #2
1 Chicken breast (skinless/boneless) or Fish filet (1/2 lb)
2/3 cup of brown rice
1-2 cups vegetables (broccoli, bell peppers, green beans)
Note: Don't add anything to your meal (i.e. no sauces, limited salt)

Meal #4 (Snack #2) - 2-3 hours after lunch
2 scoops protein powder (same as snack #1)

Meal #5 (Dinner)
1 chicken or fish filet (1/2 pound)
2/3 cup rice (you can substitute a medium size sweet potato
1-2 cups vegetables
Note: Again, don't add sauces, butter, etc... and limit your salt

Meal #6 (Final snack)
1 scoop protein powder

Training program
This training program will be broken into two groups: Cardio and Weight training. You will workout 6 days each week (twice per day).

Cardio
Your best is to do your cardio first thing in the morning. Then you want to change up your cardio training every two weeks or your body will get used to it.
1. Weeks 1 and 2 - 30 minutes on the treadmill (or around town) at approximately 6.5 - 7.0 mph
2. Weeks 3 and 4 - 35 minutes on treadmill at 6.5 - 7mph
3. Weeks 5 and 6 - 40 minutes on treadmill at 6.5 - 7mph
Note: I advise you to do about 20 minutes of abdominals (crunches, leg lifts, V-ups, etc) before you run

Weight Training
Weights will be broken into three week intervals. As with cardio, you will be working out 6 days a week (sunday will be rest day)

Week 1, 2, 3
Monday (Chest/Back)
Incline Dumbbell Bench Press - 4 sets 10-12 reps (Rest 1.5 min)
Pull - Ups - 4 sets 10 - 12 reps (rest 1.5 minutes)
Note: Alternate between these two excercises (i.e. when you do your first set of DB bench press, wait 1.5 minutes, then do 1 set of pullups. Continue the alternating scheme

DB Bench Press - 4 Sets 10-12 reps (rest 1.5 minutes)
DB Bent over Rows - 4 sets 10-12 (rest 1.5 minutes)
Note: Alternate like the first set of excercises

Chest Dips - 4 sets 10-12 reps (rest 1.5 minutes)
Seated cable rows - 4 sets 10 - 12 reps (rest 1.5 minutes)

Tuesday (Biceps/Triceps/Shoulders)
Upright Rows - 4 sets 10-12 reps (rest 1 minute)
Bent over lateral raises - 4 sets 10 - 12 reps (rest 1 minute)

Standing (or seated) DB Curls - 4 sets 10-12 reps (rest 1.5 minutes)
Overhead DB tricep extension - 4 sets 10-12 reps (rest 1.5 minutes)

Preacher Curls - 4 sets 10-12 reps (rest 1.5 minutes)
Tricep Cable pulldowns - 4 sets 10-12 reps (rest 1.5)

Wednesday (Legs) (do 3 sets your first week if new to legs)
Squats (Assisted or regular) - 4 sets 10 - 12 reps (1.5 min rest)
Lying Leg Curls (machine) 4 sets 10-12 reps (1.5 min rest)

Repeat for Thursday (Chest/Back), Friday (Bi's/Tri's), Saturday (Legs)

Weeks 4, 5, 6
Repeat the same excercise regime, BUT instead of resting 1.5 minutes between each coupled set, you're going to do back to back supersets. In other words, if you were doing DB Curls and Overhead Tri Extensions, you would do them back to back and then rest 60 seconds before doing super set number two.

Hopefully this all makes sense, but feel free to contact me if you're having questions. If you don't know how to do any of the weight excercises I listed, check online...there are plenty of resources available.

Good luck and stick with it (especially the diet) even if you dont' want to. You'll see results!