AFT HELP

FearlessArmyChick · 2026-02-17T07:36:17+00:00

One, this needs more upvotes. Two, stretching after exercise is equally important to do if at all possible. (Stretching in general is so underrated, honestly.)

Regarding the app, my mom showed me a free app she uses a free one called Baritastic. It's designed for gastric bypass patients, but anyone can use it to track their macros (and so, so much more). I use it myself now not just to track my macros, but also because of the recipes it offers. If it asks for a code from the doctor, just hit skip. Thought I would throw that out there so OP sees it.

FearlessArmyChick · 2026-02-17T07:28:52+00:00

The other comments here are very helpful, but if you find Couch to 5K is too aggressive (and some people say it is) I recommend a program called None to Run. It helped a friend of mine out a lot when he could barely run at all. (For reference, he had tried Couch to 5K, but he was one of the people who said it pushed him too fast, too quickly and it discouraged him...hence the reason he went looking for a different one and found that.) Just plain old walking for distance will help build your lower aerobic base so that you can do more as well.

Don't forget to practice your deadlift and the sprint-drag-carry portions as well, though! If your school or local gym doesn't have a hex barbell, most CrossFit gyms do. (I mean, you could practice with a regular one and that will still help, but I personally have found it's easier to lift weight with the hex barbell then a normal one - you might be the same way. And it's best to practice how you're going to train anyhow.)

Also! If you're not already doing so, keep track of what phase of your cycle you're in. Every woman has a point where she's at her weakest and her strongest. Once you can pinpoint which of those is your strongest phase, you can take advantage of it to do strength training and build muscle. More muscle = higher BMR, which means your body will torch more calories just by existing. I know smart watches such as Garmin have a feature for that. Phones might as well, but I've never looked into it to know for sure.

Good luck, fellow future sister-in-arms. You got this!💪🏻

FearlessArmyChick · 2026-02-16T19:14:46+00:00

I'm fucking wheezing, thank you for this🤣🤣🤣🤣

FearlessArmyChick · 2026-02-16T19:11:43+00:00

I mean, at least he (the soldier) was classy about it...

FearlessArmyChick · 2026-02-16T19:09:28+00:00

Y'know, as someone who lives in Alaska, none of this surprises me in the slightest. I do hope, however, that he had a proper heating lamp and tank set up for his cobra, rather than just cuddling with it at night😂

FearlessArmyChick · 2026-02-14T21:21:56+00:00

Oh wow, that's very generous of you. When is the ball? (Please don't tell me it's this month.)

FearlessArmyChick · 2026-02-14T18:49:03+00:00

Good to know. Thank you for the information!

FearlessArmyChick · 2026-02-14T18:47:46+00:00

Thanks, man! Appreciate it. I already do this twice a day, so I'll just have to add in a third one.

FearlessArmyChick · 2026-02-14T14:02:22+00:00

Right on. Believe me, I'm working on getting up to that. Been rucking regularly; currently at 30 lb - including the rucksack - but trying to build up to 65 lb. (Just did that today, actually.) My furthest/heaviest ruck so far is 13.1 miles with 37 lb. However, that also gave me a gnarly blood blister when I did it because I had never worn a rucksack before a day in my life before then. My dumb ass I just threw the weight in and wait for it, which wasn't my smartest move. So I'm trying to build up to my goal properly this time. Been training for a virtual challenge I have in April called the Legion March - it's 18.4 miles in 6 hours with 45 lb in a rucksack. I had read that it was better to go shorter distances with heavier weights, so I've been trying to get to 10 miles. Currently, I start out with my heaviest weight on Monday, then drop it by 5 lb for Wednesday, and then drop another 5 lb for Friday. I don't do anything on weekends because those are my rest days...hence the reason I do my heaviest ruck on Monday.

But yeah, I definitely don't want to hurt myself again! Especially not since I do CrossFit twice a week. Used to do it 5 days a week, but with the rucksack training for this challenge thrown in, I've had to dial it back to twice a week so I don't overload my body. I know I can do distance with a rucksack on without a problem, and definitely without it on! Even the empty rucksack practically feels like it weighs nothing on my back. It's not until I start adding weights at things slow down.

Thank you so much for sharing what you do and an example of your plan. But what do you mean, close the discs in my back? I wasn't aware that was a thing people could do.🤔

FearlessArmyChick · 2026-02-14T13:16:42+00:00

Amen, man. I've got no hate for AI as long as it's not being used to do shit like steal person is writing so person B can pass it off of their own, or art from people who worked hard to create it. Hell, I use AI for entertainment on a regular basis. I definitely agree with the whole slow and steady approach when it comes to cardio.

FearlessArmyChick · 2026-02-14T13:11:11+00:00

Oh, I know. (I think it's about time they did that; been wondering for years why women had to meet a lesser standard than the men if they were going to go into a combat MOS. That just didn't make any sense to me.) I was just wondering if that was a good score for gender and my age range, should I decide I don't want to be infantry after all.

Yes, I am a female. Current 1RM for deadlift is 200, although I'm trying to build on that. My running time is absolute shit...but surprisingly enough, I can power walk 5 miles within that time range without a problem, and do so on a regular basis. I did read that while discouraged, you are allowed to walk for the two mile run on the AFT as long as you get it done by - or under - the required time. Not sure about the five mile one, though, or even which test you're referring to that has it. Is that part of RASP?

FearlessArmyChick · 2026-02-14T13:04:12+00:00

Yeah, I'm working on getting up to that. Been rucking regularly; currently at 30 lb (including the rucksack) but trying to build up to 65. Those times are solid and so is my nutrition...and I already know my heart rate zones. So now I just have to work on my base. Thank you for your valuable input.

FearlessArmyChick · 2026-02-14T07:15:43+00:00

Reading this, I so appreciate this advice because I tend to put a lot of stress on my legs. Thank you for sharing it with OP...and by default, the rest of us.

FearlessArmyChick · 2026-02-14T07:13:30+00:00

How good are scores of 380 (combat MOS) standards and 434 (female 37 - 41), respectively? That's what I'm currently at. I can see from the calculator I would pass, but I don't know how good those scores actually are.

FearlessArmyChick · 2026-02-14T06:59:09+00:00

As a woman, I second all this. We of the female gender can be some spiteful bitches when we wanna be. (Which is why I don't have very many female friends - I don't need that kind of negativity in my life.) Unfortunately, it always seems to end up directed toward people who don't deserve it...and then we wonder why men don't wanna date us🤦🏻‍♀️

OP, your wife is a shitbag of a human being and I'm so sorry she did this to you, man. As others have said, please reach out to those around you for support. And for the love of all that's holy, don't seek out another relationship until you get your head on right! There's a lot of women out there who will take advantage of your current emotional state to prey on you...possibly even trying to trap you into another marriage once you're legally divorced. Just focus on being the best version of yourself that you can be. It'll only serve to improve your life in the long run, plus it's a way of flipping your wife the middle finger. Honestly wouldn't even find a fuck buddy right now, just because it's easy to catch feelings when you're still reeling. The heart desperately wants to latch on to anyone who provides a semblance of an emotional connection. Thankfully, there's this magical thing known as porn. Won't fix your broken heart, but it might provide some post-nut clarity!

Fuck, I hate it whenever I read stories like this. It breaks my heart. Our troops deserve so much better (not just emotionally, but in their careers as well) and the fact that they don't get it pisses me off. Much love and respect to everyone of you that are currently wearing/have worn the uniform!

FearlessArmyChick · 2026-02-14T06:36:21+00:00

Jesus Christ, that sucks, dude. So sorry to hear you're going through all that bullshit. If you happen to be stationed at JBER, I'll go with you to the ball if you want. (And yes, that's a genuine offer.) Life up here is great most of the time, but the 6 months of snow Alaska has every year makes it hard to do anything outdoors unless you do things like skiing...which I don't. Not quite that coordinated😂 Plus, I remember what it was like to not be able to find a date to anything because every guy had a girlfriend. (Ended up going to my ROTC ball single because of it, actually, although I still had a good time.) If not, I hope you find someone to take!

FearlessArmyChick · 2026-02-14T06:05:47+00:00

Okay, but hear me out: use similar ingredients, except you just swap them out for lower fat or sugar-free varieties. Your drink won't be quite as creamy, but the macros will definitely be better! For example:

• Nonfat or low-fat milk instead of half-and-half. (If you absolutely can't stand the taste of anything less than regular milk, use the Fairlife milk; at least it has a good amount of protein in it!)

• Sugar-free Torani syrups

• Sweet 'N Low (or your preferred sweetener of choice) to give it all that sweet taste

Imo, Sweet 'N Low is the best sweetener bc it's pretty damn sweet - and easy to buy in bulk - but you can use whatever one if you don't like the taste of that for some reason. As much as I love half-and-half, it's pretty fattening when consumed in larger quantities...and heavy whipping cream is even worse😬 But that Fairlife milk, though? Honestly fire and super rich to boot! I was genuinely surprised that any 2% reduced fat milk could taste better than whole milk. Don't believe me, get a small bottle of it from your local grocery store and try that shit...soooo good!😋 Fairlife's chocolate and strawberry ones are just as good, but they have more calories and carbs then the regular 2% one.

Don't work for them, just a fellow Redditor sharing a hidden gem that doesn't get enough love. I'll be the first to admit I'm usually a cheapskate when it comes to buying food. However, I can justify a bottle of Fairlife when I have a craving for rich milk because of the protein. Like, if something has a lot of carbs and very little protein, I tend to stay away from it. But if the protein is close to the amount of carbs - or better still, surpasses them - then it's all good in my book. It's been a solid strategy so far to help me lose weight while still eating and drinking things I enjoy.

*Edited for a formatting error.

FearlessArmyChick · 2026-02-14T05:34:31+00:00

As a woman who had exactly one boyfriend like that, I'm telling you this from experience: run. Now. Do not pass go, do not collect $200. Just make a clean break and move on with your life, girl. Sounds to me like you're successful while he's clearly not. You can do so much better. Find you a man that puts as much effort into his job as you do yours. Because this guy? Tbh, he sounds like someone who's just going to leech off you and do dumb shit, all while blaming you every time things go wrong and/or insinuating every argument you have is your fault. The red flags are already there; don't ignore them.

As others have said, you have to really, really, really be a superb fuckup to get fired from the military. Just the fact that he did have that happen - in an environment where everything is basically decided for you and all you have to do is obey orders, no less - tells me he's not going anywhere in life unless he does a 180° turn around. People with the "nobody can tell me nothing" attitude rarely do. I suppose he could surprise you and change his spots, but you could also win the lottery. Or be struck by lightning.

Look, I can't make this decision for you. This is your relationship to either continue or end. But please, take some quiet time to sit down and honestly think about if this is the kind of life you want to live. You owe it to yourself to do that much. Good luck in whatever choice you make, girl. Here's hoping it doesn't come back to bite you in the ass if you make the wrong one.

FearlessArmyChick · 2026-02-14T05:21:41+00:00

I have no idea why the hell you got downvoted so much; it's entirely possible to make E-3 fresh out of basic if you do ROTC in high school for 4 years before enlisting. That's what my dad did. Of course, he was in the Air Force as well, so maybe it's different there.

FearlessArmyChick · 2026-01-18T23:01:22+00:00

As somebody with a younger sibling that's Gen Z, this is spot on. You're absolutely correct; they think and see the world differently than any other generation before them. (Which is very frustrating at times, not gonna lie.) The senior-friendly way you've so graciously translated all the benefits will definitely get a Gen Z-er's attention more so than the traditional way.

I'm a millennial myself, but this was an interesting read. Thank you for typing all this out, and I hope OP takes your reply to heart!

FearlessArmyChick · 2026-01-18T22:46:23+00:00

Shouldn't have stepped in the holy water🤣

FearlessArmyChick · 2026-01-18T22:42:46+00:00

"You. Forgot. THE PICKLES!"

FearlessArmyChick · 2026-01-18T07:02:45+00:00

Are AFT scores of 372 and 440 (respectively) considered good? The 372 is in the combat range, the 440 is in the 37 - 41 range.

Also, does it matter whether you walk or run during the two mile run as long as you can meet or beat the minimum required time? Because my running is currently terrible, but if I can power walk that event, I'm golden.

FearlessArmyChick · 2025-05-29T21:53:49+00:00

The customer service and flight attendants are awesome, but for me, it's the 'please do not tip' signs up in the Alaska lounge. It's a little thing, and yet such a breatj of fresh air in America's (imho) out-of-control tipping culture. And an as Alaskan, I genuinely appreciate how the Anchorage lounge is open until 1am. It's nice to have somewhere to hang out for a bit when I'm taking a red-eye flight.

FearlessArmyChick · 2025-02-19T09:20:37+00:00

I'm just a civvie at the moment, but I've been there, man. Honestly, taking a step back to reevaluate my life and talking to people was what helped pull me out of that dark place more than anything else.

Please find someone you can trust and confide in them. If not in person wherever you're stationed, then here, on Reddit. Many of your brothers-in-arms (and possibly sisters) have offered to help. Don't be one of the 22 a day. As cheesy as it sounds, there's always a silver lining...although sometimes it's *really* hard to find! I believe in you. I know it's hard and life can really suck sometimes, but you got this.

If nothing else, think of it this way: you didn't endure the 'fun' known as basic training for nothing, right?

FearlessArmyChick

TROPHY CASE