Good to know info about you and with your attitude, I know you'll do good. First overtraining. Training breaks down your muscles. Rest builds them and makes them stronger. If you are continually breaking down your muscles (lifting and cardio), then they have no time to recover and get stronger, they are continually getting weaker and being broken down. Rest is very important. THe most common symptom of overtraining is fatigue.
To complete Ranger School, you have to complete a 5 mile run in less than 40 mins. Can you do this? This is a goal that you want to be able to accomplish before you get to training. You also have to complete 2 road marches, full gear, one of which is 10 miles. Perhaps you need to change your workouts a little. Running wont necessarily help your marches. And just running for distance wont get you to running 5 miles at 8 min miles or less. How fast is your 5 mile run?? You also should start putting on your boots and **U's and get a full load and start hikin it. You know marchin in boots long distances arent the most comfortable, so you really should start getting used to it.
So I guess what we need to know is, your 5 mile time, have you began to march distances with full gear, how many pushup/situps/pullups can you do in 2 mins? I trained for PJ when I was in with a friend and the most important thing, if you dont know, is to make sure you can already pass the end of training requirements before you even go to school. You will be so far ahead of people if you do. That would be something you dont have to worry about when you are getting yelled at, dropped, tired, underfed, stressed, etc.
Also, I hope you are eating before you run in the morning. Running on an empty stomach is good for losing bf, but thats not your goal. You actually want to gain some weight because at ranger school, you will lose weight and its good to have a little to lose.
As for food, yea, all of the stuff you mentioned are good. I would stick to good carb breakfast to get your body ready for all the energy it uses throughout your day. You dont really need much protein in the morning because youve been sleeping and your muscles dont need to recover, which is what protein does. For what you want, yea protein is important, but you dont need as much as a lot of people here because you arent considered a body builder or really a weight lifter in my opinion. Yes, you will be lifting weights, but you need more of a runners nutrition which is much different than a lifter's. but yea, eat lots of vegetables of many different colors. basically, the more colorful your meal, the better for you it is. eat fruit everyday. and yea, you need to buy a lot from the commissary. The chow hall where you are really sucks.
Sorry this isnt that organized of a response. But I hope it helps. If you have some specific questions, Ill try to help... GOod luck!
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