Tag Archives: navy prt

Juiced and Loving It

Former Major League Baseball slugger Jose Canseco wrote a book in which he described his use of performance enhancing drugs, or steroids. The book not only detailed his use but made accusations that many players were using such substances helped to reveal a culture in MLB that saw many players using while owners and management turned a blind eye. My version of being “juiced” to borrow Canseco’s book title is far different. I prefer citrus and other fruits run trough a blender to anything that I might have to inject with a needle. I don’t like needles or shots. 10 years of allergy shots  given 1-2 times a week as a kid cured me of that.

For 30 years in the military I have struggled with being in my weight standards. My problem is that I am undertall. just a bit about 5 and a half feet tall with a barrel chest and thick body build.  But in the military which is ruled by tall skinny people with the exception of Army Chief of Staff Ray Odinero defines undertall as overweight, even if you are in otherwise excellent physical condition and can kick ass on the Physical Fitness Test. The older you are the harder it gets, especially when the services are downsizing, no pun intended.

Since I entered the Army in 1981 until now the standards for physical readiness have increased. In fact to score an equivalent score to what I needed to get a maximum score in the Army in the 1980s I have to do as much or more. My weight limit is basically what I had to meet when I was in my 20s. Now I don’t know about you but not many people in their 50s are anywhere close to their physical condition when they were in their 20s and most civilian employers don’t care so long as you can do the job.  As a 52 year old in the Navy I have to meet weight, body fat and physical standards that are little different from when I first entered the Army over 30 years ago. I am not complaining but that is the way life is, as some say in the Navy “choose your rate choose your fate.” I chose to continue to serve as an old person in an organization which is designed for young people. The men and women that I entered the military back in 1981 are almost all retired or have otherwise left the military. I am now a dinosaur. When I entered the Army if you were over 50 you were exempt from the standards. the same in the Navy. It is not that way now. Fat people are easy targets when ranks need to be thinned, no pun intended.

My body type is a prime target. I am for all practical matters a fireplug. Depending on my height on a given day I can be 66” or 67” tall, which in the Navy is a difference f 5 pounds. Thus if I go beyond the maximum weight on the weigh for my height in I am subjected to a Body Fat Composition determined by a highly subjective measurement of my abdomen and neck.  In the year following my tour in Iraq when I was physically, emotionally and spiritually a wreck I tipped the scales a bit too heavy and was taped. I passed the physical fitness test with aplomb both times but because I was over my body fat I failed both times. In the Navy if you fail 3 times (weight/body fat/PT test) in 4 years you are out.

Thus I ended up on what I call the “BCA (Body Composition Analysis) Death Watch. This means that if I fail the weight standards again before 2014 I am out. As I mentioned I am have a fireplug body build. Even way under my official weight limit I am not skinny and since my neck is not thick if I fail the weight limit I am probably going to be near, at or over my body fat limit no matter how hard I try. Thus I need to be under the weight limit.

I didn’t have a real problem with this until I came back from Iraq in 2008  Then everything went to hell. I gained a lot of weight, suffered from PTSD, severe depression, loss of faith and had a number of nagging physical injuries that I kept re-injuring. I self medicated with beer and donuts. Tasted great, made me feel better but made me fat. Nothing like 4-6 hot and fresh Krispy Kreme Glazed donuts with a couple of good amber lagers to wash them down just before bed. However as good tasting and satisfying as the combination is it is not healthy and I don’t recommend it, unless done in severe moderation which was not my habit back then.

Now it has been a couple of years since I failed a BCA. I have worked hard, but not without struggle. I gained more weight than I wanted to after I broke my leg last summer and was really afraid to do much on it. However as it healed I began to test my physical endurance and helped by a switch of running shoes, enabled me to really get back in shape. For the first time since before I deployed to Iraq in 2007 I ran over 7 miles last weekend. I have developed a really good conditioning regimen that exercises all of my body and supplement it with running on the beach near my apartment. But exercise is only part of the equation. The other part is diet.

Since I gained more weight than I wanted over the winter I had to find a way to shred it without resorting to starvation type diets. What I found was my blender. Yes most parts are edible. Actually no, it was what I put in the blender and what I am now loving. My mix which produces about a liter of juice follows:

2 medium Ruby Red Grapefruit, 1 Banana, 1 Medium Navel Orange, 2 cups Strawberries (Halved)  8 ounces water

I lover this. I drink this during the day rather than eating donuts and high fat/sodium junk foods and then follow up with a healthy dinner, low in fat but rich and balanced with appropriate amounts of proteins, carbohydrates etc…. Once in a while I will splurge and have a big burger or pizza and an occasional dessert but generally I have switched over to healthy items taken in moderation. I also did not have to stop drinking beer which I have with dinner every night. The result was that I lost weight and feel better. In fact after I passed my weigh in today I had more of my juice before going out for a big burger reward.  When I came home from dinner I made another batch of juice. I like it and plan to continue it because like I said I like it. I figure now why not? If I keep up my physical conditioning while watching my diet I will be better off and in the fall during the next Physical Readiness cycle I will not have to change habits.

For physical conditioning I alternate running on the beach with doing a type of circuit training that I designed to fit me. I have a course that is about 4/10th of a mile. I run it and at a predetermined point stop and do 25 sit-ups, 15-20 oblique sit-ups on each side, 70-100 flutter kicks and 15-25 push ups. I then stand up, start running and repeat. I try to do this for at least an hour pausing only to tie my shoes if they come undone. In an hour this means I run about 4 miles, do 150-250 push ups, 250 regular sit ups, 300-400 oblique sit-ups and 700-1000 flutter kicks during the work out. As I get in better  shape each week my number of repetitions has increased on each exercise and my running distance has increased. It is a good thing. I have to think my old assistant who was my body guard in Iraq, RP1 Nelson Lebron for helping me figure out something that would work for me. Nelson is a beast and has been on Team USA and the All Navy Team in Mixed Martial Arts and was a Gold Gloves Boxer.

My blood pressure and cholesterol always surprise my doctors because they are better than most people younger than me. Part of this has to be genetics but part is conditioning, diet and hard work.

As far as overall physical condition I am happy and pleasantly amused that at age 52 I can outdo many younger people who should by all accounts leave me in the dirt.

Reward (But in Moderation): The American Burger at Rucker John’s Emerald Isle

I am blessed that I have recovered from injury and am back in shape. It has taken a lot of work but it is worth it. I feel better and it is a good thing. Tonight I celebrated with a big burger and a couple of beers at a local restaurant. Tomorrow I will do my juice, get in a strong workout and eat a healthy dinner. However I may continue my celebration with a dinner at the local Mexican restaurant before going back to salads, soups or small pasta dishes with an occasional steak or burger.

Here’s to health.

Peace

Padre Steve+

Advertisements

5 Comments

Filed under healthcare, Military, PTSD, sports and life

Back in Commission: Padre Steve’s Long Journey Back

Padre Steve is Back in Commission

Today I know that I am back fully in commission.  I have been feeling this for a while and have seen some extraordinary progress since my “Christmas Miracle” and even since Lent began.  Like an old battleship worn out by service and damaged in battle was for the better part of two years doing my best to stay afloat and survive after my return from Iraq.  During that time if something could go wrong with me it seemed like it did, physical, psychological and spiritual…such is PTSD and all the other stuff that one can return home from war with.  For those that are new to this website or just happened to stumble by I have a lot of stuff on that ordeal posted here.

I have felt good since Christmas and with the exception of being knocked down by a kidney stone for almost a month have been doing pretty good for the most part.  I have been very careful to make sure that I am not just entering a manic period but have been really to be careful so I don’t build myself up to crash later.  Since I have crashed hard a number of times at points during the aforementioned ordeal when I thought that I was doing better I am really conservative about such comments.

USS West Virginia in the 1930s

Personally I am lucky and blessed that I have good people at work who have kind of protected me from myself over the past year as it when apparent to them that I was going down.  In a sense I was like a damaged ship pulled out of action in order not only to be patched up but fully overhauled.  I was damaged and not a lot of my systems were working right.

Now of course even a ship that has been fully overhauled and even modernized to make it equal to new ships is immune from problems, after all there is only so much you can do with an older platform.  I am living proof of that fact; there are things that while better than they were are not up to the original design specs.  At the same time despite everything I am in remarkable health and my physical, emotional and spiritual life is coming back together faster than I thought it would even after the Kidney stone ordeal.

Damage to the West Virginia

I had a yearly physical health assessment last week and all of my numbers were those of a 30 year old so I guess fifty is the new thirty. Yesterday I weighed in and was found to be within the DOD body fat maximum which combined with a high score on my Physical Readiness Test (PRT) or what common is called a PT test.  It is funny, the numbers that I have to make on this at age 50 in the Navy are not much less than then what I was required to do as 21 year old in Army ROTC or 23 year old Army Second Lieutenant then was 68 push-ups, now 65, then 69 sit ups, now 85.  Then I needed a run time of about 12 minutes and 30 seconds for a two mile run to get the maximum points.  Now at age 50 I need slightly less than 10 minutes to get the maximum score on a mile and a half run.  Today I did 90 sit-ups, 61 push-ups and my run time was about 12:15 (converted from a Life Fitness bike.)  I did the bike because of the low number of people running the “early bird” session and because I still have occasional ankle and knee problems.  I need completion to do really well on the run as it motivates me better than running alone or with a small number of people. I came one push-up short of an overall outstanding on the test so I have something to shoot for next time.

USS California 1945 after her rebuild

This will be enough to take me off of the “fat boy program” which I so ignobly entered last fall after my summer crash. Back then I was put on the “Fitness Enhancement Program” where I had weekly weigh ins and taping for body fat and a program called “Shipshape” which is about healthy living.  That was humbling and for me even humiliating because that has not happened to me in 28 years in the military and I pride myself in being in great shape, in fact the EOD techs that I was assigned with asked my assistant “what kind of steroids I was using” because of how I ran and how well that I did on the PRT.   Now I am not where I want to be on any of this yet, I think I have farther to go.  So I am working to keep my life in balance and take a lot better care of myself; especially in diet and exercise although I still have problems sleeping.  Part of what I learned over the past 5 months is that I have to be consistently consistent if I am to get the weigh off, lose body fat and both get back in shape and then keep it off.  I am not where I want to be yet but know that I am not going back to the way that I exercised self care prior to this as I never want to be in that situation ever again. My plan is to continue to lose about 2 to 3 pounds a month and take off about 4 inches from around my waist by late September or early October. I think this is totally doable doing what I am doing now and I plan on continuing to do it.

USS West Virginia 1944 after the rebuild

So anyway going back to the old battleship metaphor I have been thinking about that a lot. I wrote an article a while back titled “The Battleships of Pearl Harbor.”  Of course as almost anyone who has seen the movie “Tora! Tora! Tora!” knows that the attack on Pearl Harbor was pretty bad.  If you had the misfortune of watching “Pearl Harbor” sorry it does not do the story justice.  Anyway, I digress. The point is that there were two battleships in particular that were heavily damaged and sunk, The USS California and USS West Virginia. Both were salvaged, refloated and sailed to the West coast where they were not only repaired but modernized with the latest in air and surface search radar, fire control systems, formidable anti-aircraft batteries and large anti-torpedo bulges that increased their survivability.  When rebuilt they resembled the fast modern battleships of the South Dakota class. The two ships spent a long time in the yards but the price was worth it. At the Battle of Surigo Strait the West Virginia and California led the battleships of the US 7th Fleet in annihilating the Japanese Southern Force led by Admiral Nishimura and a follow up force of heavy cruisers. In the battle the two ships sank the Japanese Battleships Fuso and Yamashiro and most of their escorts with the exception of one destroyer the Shigure.  Later they participated in every major operation leading to the defeat of Imperial Japan.

Today I feel like the West Virginia or California. I am older than most of the people that I work with by a large margin, I came back damaged from Iraq and was not able to do half the things that I was capable of doing before Iraq.  Now I am out of the yards and have passed my builders trials and in action again and this my friends really makes me happy.

Peace,

Padre Steve+

2 Comments

Filed under faith, Military, philosophy, PTSD, US Navy