POPAT Prep Tracker

Leon · 6'2" · benchmark test Fri Jun 26, 0600 · keto cut

Offline — saving on this device only

Daily keto targets

~2,400
calories
190–210g
protein
<30g
net carbs
150–175g
fat

Electrolytes (don't skip on keto)

Sodium 4–5 gPotassium 3–4 gMagnesium ~350 mgWater 1+ gallon
Keto + sprinting: 20–30 g fast carbs ~30–45 min before your hardest climb/sprint sessions, and a small carb top-up the day before the test. Barely touches fat loss, restores explosive punch.

Easy keto staples

  • Protein anchors: eggs, chicken thighs, ground beef (80/20), steak, salmon, canned tuna, pork.
  • Fats: avocado, olive oil, butter, cheese, nuts (almonds/macadamia), bacon.
  • Low-carb veg: spinach, broccoli, cauliflower, zucchini, peppers, salad greens.
  • On-shift fast options: jerky, string cheese, hard-boiled eggs, pork rinds, deli rollups.

Food log — today

0
cal / 2400
0
protein / 200
0
carbs / 30

Food log is per-day, stored on this device.

Garmin snapshot · offline seed (Jun 4)

285.4
weight lb
36.9%
body fat
96.9
skeletal muscle lb
51
resting HR bpm
5,687
steps (latest)
7.3h
sleep (latest)

Sign in to pull live Garmin data from Apex Life. Your ~97 lb of muscle is why the goal is to lose fat, not weight for its own sake.

Weight tracker

—current
—total change
265next milestone
—to goal (233)

Milestones: 265245233 goal — each ~20 lb makes the walls and the 500 easier. Garmin weigh-ins fill the chart automatically; entries you add here are marked manual.

POPAT test-day log — Jun 26

Record each event so you've got hard numbers to train against. AZ POST composite pass ≈ 384 (confirm scoring with Sgt. Norton, 602-223-2629).

EventYour resultNotes

The 5 events

  • 99-yd obstacle course — sharp turns, curb obstacles, a 34" vault.
  • 165-lb dummy drag — lift and drag 32 ft.
  • 6-ft chain-link fence — 5-yd sprint, climb over, 25 yd more.
  • 6-ft solid wall — 5-yd sprint, climb over, 25 yd more.
  • 500-yd run — about a lap plus 60 yards.

Rucking progression (45 lb)

  • Weeks 1–2 (now): 30–40 min, flat, 1–2×/week.
  • Weeks 3–4: 45–60 min, gentle hills.
  • Weeks 5–8: 60–75 min or more distance — keep weight at 45.
  • Progress time/distance before weight. Good boots, ease off downhills, deload if joints complain.

The bigger roadmap

  • Phase 1 — now → ~265: habit + base, fat loss leads, moderate intensity. Jun 26 = free benchmark.
  • Phase 2 — 265 → ~245: ramp test-specific work, eye a real lateral cycle.
  • Phase 3 — 245 → goal (233): peak POPAT prep; attempt a lateral cycle at/below ~245. Postings run ~monthly.

Deployment rules

  • Evening deployments (1700–2200): morning is yours — light/moderate only that day.
  • DUI overnights (1900–0300, Jul 3–5 & Sep 4–7): full rest that day + the next. No hard sessions around them.
  • Deployment eats a hard day? Shift to Monday/next open day, or drop it — consistency > one session.

Key contacts

  • Recruiter — Sgt. Norton (602) 223-2629 · Trooper Ness (602) 223-2966
  • Lateral application: governmentjobs.com/careers/azdps (search "lateral")
  • Apply by Jun 21 for the Jun 26 testing cycle.