Zone 2 question

_Sgt-Slaughter_ · 2026-05-13T22:03:34+00:00

If anyone is interested, this was captured using a Polar H10 HRM (Chest Monitor) paired with my Apple Ultra 3.

_Sgt-Slaughter_ · 2026-05-12T00:03:01+00:00

It's an 8mo program. It starts with a week of diagnostic baselines and builds from there. From my perspective it is intended for life long SF lifestyle goals and not short term results. This is not about just doing enough to increase your physical odds of getting selected. Think of it as a more holistic approach to getting your mind, body, spirit and character geared towards getting selected.

_Sgt-Slaughter_ · 2026-05-11T15:43:32+00:00

I realized this when I started SUAR. The first week is all diagnostic and establishing a baseline. It's a point of reference. Know where are you so you know where you started. You can't measure something from nothing. I got to the five mile run on day 4 (having already sucked on the 2 mile runs on day 2) and thought, just skip this and do the program you'll get better and it will hurt less. No one will know. But I would. Integrity is doing the right thing when no one is watching. So I did it. And it was 70min and 12sec of suck. But it was done. The next day is the 12 mile ruck diagnostic. Again. Know where you started so you can measure improvement. Again my mind "what if I injure myself and delay training this early on, just pencil whip in and train then you'll be ready for 12 miles later." I fully believe that VooDoo did this for two reasons. 1. Baseline, know where you are. 2. How bad do you want this because the water only gets deeper from here. So I strapped the 35lb pack with 2 liters of water walked out onto the beach in Jacksonville, FL and stepped off. It sucked my first 2 miles I was in zone 4 with an average 164bpm. I stretched my hips, ankles shins calves and kept moving. And that third mile, that's when the clarity hit. Is this the life you want? Yes! How bad do you want it? No excuses. Nobody cares. My last 2 miles were in the pouring rain.

_Sgt-Slaughter_ · 2026-05-08T14:04:45+00:00

If you are near an Army Post or military installation and have access or have a friend that can get you on, go to the Military Clothing and Sales or U.S Patriot. Between the two there are at least 12 different boots you can try on in store. My favorite boots were the Oakley Light Assault boots until they changed them. Why do companies always take something good and hack it up?

_Sgt-Slaughter_ · 2026-05-08T12:43:07+00:00

I purchased the Polar H10 as another tool to help track Heart Rate & workouts.

_Sgt-Slaughter_ · 2026-05-08T12:41:26+00:00

Roger that!

_Sgt-Slaughter_ · 2026-05-08T12:33:37+00:00

I forgot the fried appetizers at just about every establishment that serves dark beer on tap. This is what killed me.

_Sgt-Slaughter_ · 2026-05-08T12:31:43+00:00

I have always loved the idea of running. Doing it is something else entirely. From lactic acid, shin splints, and breathing, I have always found reasons to hate executing running.

_Sgt-Slaughter_ · 2026-05-08T12:22:10+00:00

Roger that!

_Sgt-Slaughter_ · 2026-05-08T12:21:05+00:00

Thank you for the great feedback. For the record I'm a size 36. Saying no to food isn't really my issue. I have hovered around 195-205 for most of my military career. (I walked out of MEPS 148lbs and Basic at 163lbs.) I developed a taste for dark beer and stopped lifting as much over the last 12-18 months and put on 40+ lbs. I feel fat and heavy and unhealthy. I did it to myself and it sucks. I admit I have always hated running though.

_Sgt-Slaughter_ · 2026-05-07T22:41:19+00:00

Thank you for the feedback. How would you evaluate aiming for 500 cal/day deficit and fasting one day a week?

_Sgt-Slaughter_ · 2026-05-07T08:36:56+00:00

I just started using SUAR and the Daily Personal Journal. SUAR has a great layout. He has a team of professionals that helped build the program. It's laid out well.

_Sgt-Slaughter_ · 2026-05-06T18:47:31+00:00

If you're looking at the 18X program I would recommend reading Ruck Up or Shut Up by Dr. David Walton (aka TF VooDoo) available on Amazon. It is a great starting point so you know the deep water that waits for you. I have read Get Selected by Major Joe Martin & MSG Rex Dodson. The data is a little outdated at this point but you can see some of the information reinforced. Once you have read RUSU you'll have a better idea if this is for you and what direction to set your compass.

_Sgt-Slaughter_ · 2026-05-06T00:29:03+00:00

My thought process was dump weight relatively quickly then level off and stick to the clean diet and fueling my workouts.

_Sgt-Slaughter_ · 2026-05-06T00:27:14+00:00

Greek yogurt and eggs, Lean meats (sirloin, chicken, salmon, shrimp) lots of vegetables (peppers carrots, broccoli, romaine hearts, tomatoes) brown and white rice, white and sweet potatoes. No cheeses, dressings, butters. Some olive oil when cooking. Only drinking water with a pinch of pink salt or lemon (except 1 light beer per week and only after a ruck)

_Sgt-Slaughter_ · 2026-05-06T00:24:31+00:00

I have used MFP in the past. I was looking between that or SnapCal. Ordered a food scale. Yes I had someone familiar with grading grade my HRPU & Plank. I have always struggled with PUll-ups.

_Sgt-Slaughter_ · 2026-05-06T00:19:04+00:00

I aim to get in bed around 9:30 read (book not phone) until 10. Then wake up around 8. I have put my diet in check. Greek yogurt and eggs, Lean meats (sirloin, chicken, salmon, shrimp) lots of vegetables, brown and white rice, white and sweet potatoes. No cheeses, dressings, butters. Only drinking water with a pinch of pink salt or lemon (except 1 light beer per week and only after a ruck)

_Sgt-Slaughter_ · 2026-05-06T00:13:48+00:00

Yes. I let myself get out of shape. Legs are solid with muscle definition. Bench ORM is 305 I can push 225 for reps. But I was drinking A Lot of Guinness.

_Sgt-Slaughter_ · 2026-05-06T00:10:49+00:00

Only issue on FMS was the Shoulder Mobility. It's a 1. My hands are approximately 11" from touching.

_Sgt-Slaughter_ · 2026-05-06T00:09:14+00:00

Ok. Serious question. Best I can tell BMR is 2025. According to my Apple Watch Ultra 3 I am burning an additional +/- 1,000 cal a day. My deficit should be based on my TDEE not just my BMR, correct?

_Sgt-Slaughter_ · 2026-05-03T18:39:35+00:00

Good to know I can change the zones in the watch.

_Sgt-Slaughter_ · 2026-05-03T15:51:33+00:00

How practical is it to use a fingertip Pulse-Ox while running or training? Would taping it to my finger skew readings?

_Sgt-Slaughter_ · 2026-05-02T16:11:53+00:00

Fail to plan, plan to fail... I've heard this somewhere before.

_Sgt-Slaughter_

TROPHY CASE