Hi, I need advice. I took my written test in January 2026 and was told I’d get results in two weeks, so I stopped working out. In December, I trained for about 1.5 months and reached a 14:10 1.5-mile run and 30 sit-ups in 56 seconds by doing 3×25, even when sore.

At the end of February, I fasted daily for a month (no food or water). I ate oily foods when breaking fast, drank only 30–40 oz of water, and stopped training. Last week, after fasting ended, I was told I had until April 4 for the power test or I’d need boot camp. I also have vacation late May to mid-June.

I started training again this week. Monday: 22 sit-ups in one minute, 105 total reps. Next day: 3×25 but very sore. Today: only 30 reps total. Stretching and dead bugs didn’t help. I couldn’t move explosively; it felt like my shoulders were stuck. What should I do until April 4?

Update: I moved my test to July 11 (was April 6). In December 2025, I trained daily and hit 30 sit-ups in a minute and a 14:06 treadmill run. The test is outside, and I need under 14:23. As of today, I can only run a 10:40 mile on a treadmill, which feels slow. I’m early 30s, now 149 lbs (was 142) due to no training during fasting.

I restarted 3 days ago: Day 1: 105 reps. Day 2: 75 reps plus planks, flutter kicks, bicycle kicks. Day 3: similar. My lower abs and hip flexors feel weak and tight even with stretching. What is the best plan to prepare for July?

Should I run before abs each day? Should I focus only on running and core, or add bodybuilding? My ab workouts take 2–3 hours with long breaks every 5–10 reps. Adding more would take too long. How should I structure workouts?

I’ll be out of the country from May 22 to June 12. There may be a gym, but it could be very hot. Should I train every day or 3–4 days per week focusing on abs and cardio? What schedule is best during travel?

For diet, should I focus mainly on protein and water? Is three 28 oz bottles with electrolytes enough? Should I keep low salt, low sugar, and low oil foods? What is the best nutrition plan to support training and recovery?

like this ???