A little advantage.. 8)

[hitman]

Hey everyone..
On January 20th I have to do Police Testing that I have been training really hard for.
The test involves:
Running 2.5km
30 seconds for chin ups
1min for pushups
1min for sit ups
Bench pressing your weight - 50lbs
and various other things. The testing it self isn’t very hard but I have to score better then the other people doing the test. The question I have is what do you recommend I eat on the morning of the testing or maybe even start eating a few days before so that I can be energized to the max.

thanks for any help
Happy 2007!!

[HARDCORE]

First off, are you having trouble with the endurance aspect of the test in any way? Meaning are you running out of steam? If so, then a simple carb depletion/load will do you wonders when doing your run, but not so much for your chinups/pushups/etc.

Carb depletion is quite simple, and I have my marathon runners, endurance athletes, MMA fighters do this type of preparation before a contest. Four days out deplete your carbs, almost none, I mean NONE outside of trace carbs in your proten powder and vegetables, for two days while doing light cardio for 30-45 min to deplete your glycogen supply. Then for the last two days leading up to the show bump your carbs up to 1.75g/lb of bodyweight and then 2.25g/lb of bodyweight respectively. So for a 200lb person that would be 350g then 450g. Make sure to eat a big carb meal the morning of the show, Grits, Oatmeal, Steel Cut Oats, etc. This is not an exact science and you may need more or less, but it might give you an idea of what might work for you.

As far as the exercises go, to get better at them, DO THEM. Train the exact way that they will test you. Same order, same timing, and make sure to improve on them every time if you can. Keep it simple. Most people will not be following a structured program prior to the testing, so you will have one up on them!

Good luck!

[hitman]

thanks Hardcore.. I dont know exactly how I will be able to eat nothing but proten shake and vegetables for two  days but I will try this.
As far as the exercises go I do them regualrly and am improving.

You say you recomend your runners to do this diet... you have a sports team or something?

[HARDCORE]

No, what I meant as far as no carbs goes is keep your protein up (chicken, turkey, lean meats) and add in veggies for volume, and if you are having shakes do not add carbs to it. Eat at least 5 times per day, with a decent amount of protein in each meal.

I train all sorts of people, from average joes, to models, to elite sports.

[p.s.]

What HC has recommended will work just fine, but you really need to train for this balls to the wall, so that come test day you can blast through without it taking any real toll on your body. This is similar to what I put people through when getting ready for a show I'll make them hold prejudging poses much longer than what they will go through on stage and because of this they will make it look easy while others will be tiring out or even worse passing out (ya BBing is tough when you're in a peeled contest state!).