Long term goals...

As I have stated, I would be on a fitness mode after ORD, when I would actually have my own time and freedom.

To succeed, you need to state what you really want, and specify steps to attain the goals. So it's goal setting time!

Long term goals:
1) Six Packs Abs
2) Lean body build
3) Able to finish a full marathon in 4 hours
4) Maintaining of IPPT Cat X Gold all the way till end of NS reservist.
5) Body mass to be strictly at 67-70kg

So let's go through the goals one by one and decide what to do for all of them.

Goal 1 and 2 are linked with each other; in other words, other from the workout regime, a healthier diet is required. From various research of various healthy diets, I have modified the Paleo Diet to my own convenience for testing. This means:

• 2 days of cheat days per week to eat other stuff. Fast food only permitted once per month
• 5 days will include healthy diets consists of salads made from lean meat, fish and plenty of vegetables, wholegrain products, nuts and fruits. Only sweet drinks allowed will be herbal tea, fruit juice, milk, coffee, tea and soy products.
• 5-6 meals per day, consisting of 3 main meals and 2-3 snacks in between.
• Meal will vary from 2000-3000 kcal per day depending on intensity of workout.

As for workout regimes, to support the goals, will consist of:

• Monday: 7km run + statics
• Tuesday: 8*400m intervals. 3-6km -> Gym
• Wednesday: 6km run
• Thursday: 10km run + statics
• Friday: 6km run
• Sat: 16*200m intervals. 3-6km -> Gym
• Sun: 1hr urban run + statics

This regime is meant for supplement current weaknesses and to boost my stamina. Wednesdays, Fridays, and Sundays' runs will be a no stress-type; in other words, they'll be leisure runs with no timings to meet for rest and to burn off excess lactic acids in the legs. Other days will be serious training days. 2 days of gym per week will be implemented to get my body leaner.

The above training program is still a first draft. Swimming might be added in, and also, the trainings might be adjusted when objectives needs to be met, such as for IPPT periods or marathons.

Doing this won't be easy, but I hope to see results eventually, and for it to go well. Discipline will play a big part.