How should I lose weight in preparation for training?

2018-04-13T12:00:52-04:00

Hi all. I sign my airborne 68w contract next Wednesday, to ship in 3 weeks time. I passed my tape but just barely at MEPS. I weigh 255, and I am 5'11''. I have a good deal of muscle mass, but a fair amount of fat as well. How do you recommend I structure my diet and exercise in the interest of losing fat, but also potentially some of my excess muscle mass. When I graduated High school, I was the same height but weighed around 180.

Response by SPC Margaret Higgins made Apr 13 at 2018 12:06 PM

2018-04-13T12:06:15-04:00

What I do, Sir, is to eat whatever I want; and, to walk as fast as I can- everywhere. I am fully aware that this isn't a very good way to lose weight.

Response by MAJ Private RallyPoint Member made Apr 13 at 2018 12:16 PM

2018-04-13T12:16:10-04:00

Losing weight is all about math. Burn more calories than you consume and you lose weight. Consume more than you burn and you gain it. There's no secret food or diet that goes around this biological fact. The bigger you calorie deficit is, the faster you lose it. You will lose some muscle too but if you continue working out you can hopefully minimize that. So, as far as how to structure your diet I wouldn't get too far into the weeds. Burning 3500 calories equals a pound of fat. So a 500 calorie a day deficit will total one pound of weight loss per week. If you need to lose more than that you can restrict your calories more but it isn't typically recommended that men go below 1500 or so calories a day.

Response by SPC Jovani Daviu made Apr 13 at 2018 12:32 PM

2018-04-13T12:32:46-04:00

First off, thanks for signing up. I have been out of the army now for 5 years sitting in IRR. I am now inprocessing back into active duty. When I met with my recruiter on January 23 I weighed 220 lbs at 5' 7". Here we are almost 3 months later and I now weigh 185 lbs. I lost 35 lbs doing alot of running, biking and calisthenics. I also practice a form of diet called Intermittent fasting. It's something you may want to research for dramatic weight loss while still becoming stronger and leaner. I eat one meal a day. Also, I do not eat anything white. No salt, sugar, bread, pasta, rice, milk or potatoes. No dairy. No beef. No pork. Chicken and turkey only with alot of leafy green vegetables. Maybe some seafood. Not much fruits. Alot nuts and seeds. Coconut milk, Cashew milk and Almond milk only.

Response by SPC David Willis made Apr 13 at 2018 12:54 PM

2018-04-13T12:54:15-04:00

Just do some light running or other cardio Id recommend on getting your body ready for the grind instead of losing weight, but doing one usually helps with the other. If you show up and can do more exercises you will lose weight faster than if you're out of shape, also you wont hate yourself as much in the morning before PT. Good luck!

Response by MSG Les Amaya made Apr 13 at 2018 12:55 PM

2018-04-13T12:55:41-04:00

Diet portion control, smallest meal at night. No beer. Walk/run for at least 35 minutes 3 or more days/wk. No weights. Steamroom or sauna. No sweets!

Response by PFC Private RallyPoint Member made Apr 13 at 2018 1:30 PM

2018-04-13T13:30:38-04:00

Honestly man don’t worry about it I just got out of airborne and I’m a 68W to lol I went in at 172 and I’m 136lbs now

Response by PFC Private RallyPoint Member made Apr 13 at 2018 2:02 PM

2018-04-13T14:02:22-04:00

The big ones were already stated limiting carbs and empty calories, cardio is a big help, remove things like soda, whole milk and, replace those items with water, and electrolytes, do your best to do as much cardio as possible, range walk, run, bicycle, swimming are all excellent cardio if you stick to that within a month or two you will make tape, it’s a process and when you attend basic training you will be a step ahead, you are going to lose weight there do a lot of running and a lot of correctional training, being in better shape will be to your benefit, Airborne school will require a run as well

Response by SFC Stephen King made Apr 13 at 2018 2:35 PM

2018-04-13T14:35:07-04:00

Congratulations on joining the team of people who choose to support and defend this great country SPC Private RallyPoint Member

Make Breakfast your biggest meal, Lunch medium and as stated already dinner smallest. Try to set a time to stop consuming food say 7 PM or 1900 hrs. Portion control is key. Training is great weights try the ABC

Abs, Body part and Cardio....

Again Congratulations

Response by Sgt Adrian Jones made Apr 13 at 2018 3:39 PM

2018-04-13T15:39:50-04:00

SPC Private RallyPoint Member we have the same build I'm 5 11 my comfortable weight is between 210 and 220. For the Marine Corps my height I should be between 186 to 195, So I had to develop a routine that keep my BF down. The best way to do that was cardio at least an hour prior to weight training. Crossfit also worked really well the bottom line with our body types we need a lot or anaerobic workouts. Hit me up, I can give you my workout plan but you need to tailor it to your needs.

Response by SPC Jonathan Fretwell made Apr 13 at 2018 4:18 PM

2018-04-13T16:18:04-04:00

Lift weights, cut down on calories, highly limit carbs and keep them toward the beginning of the day, lots of veggies, limit fruits such as bananas, but don’t starve yourself. If you feel hungry, go for a run. Usually, your body will adapt in a couple of weeks. Your weight may go up a little, but than go down. Lift lots of weights and keep cardio around 30 min. That’s my 2 cents. Lean meat once a week, and most of your protein should be chicken and turkey. You need the meat once a week for hemoglobin.

Response by PV2 Private RallyPoint Member made Apr 13 at 2018 4:22 PM

2018-04-13T16:22:49-04:00

Lol i just graduated 68w a few weeks ago. Honestly in basic you lose plenty either way. But make sure you are cranking push ups and sit ups everyday all day in preparation for the pt test. Like a lot same with running just dont be lazy and dont eat like shit. You’ll be fine just no slack put the work in and you will see results

Response by PV2 Private RallyPoint Member made Apr 13 at 2018 4:25 PM

2018-04-13T16:25:37-04:00

Basic WILL whip you into shape, but you're doing the right thing by starting to prepare in the time that you have. All I can recommend is a calorie deficit and a lot of cardio. The run is what most soldiers struggle with on the APFT. Best of luck to you!

Response by SGT Mark Halmrast made Apr 13 at 2018 8:15 PM

2018-04-13T20:15:33-04:00

Run.
Run.
Then run some more.

Airborne is all about your ability to jump and hump a ruck unsupported indefinitely.

Congrats on choosing airborne!

Now...go on a run, then cool down with a little run, then have a run later.

Airborne!

Response by PV2 Private RallyPoint Member made Apr 13 at 2018 8:33 PM

2018-04-13T20:33:42-04:00

Run run and run. 2 miles or more regularly

Response by SFC Private RallyPoint Member made Apr 14 at 2018 8:23 PM

2018-04-14T20:23:44-04:00

Train your body to use fat as it’s primary energy source, eat less carbohydrates. Cut your carb intake by 50 percent for two weeks, then again for two weeks so on and so forth. You’ll feel tired and hit walls but your body will eventually adapt

Response by SGT Aric Lier made Apr 14 at 2018 9:57 PM

2018-04-14T21:57:19-04:00

I would agree with burn more than intake... it is fuel right? unfortunately not everyones body is the same... you may lose 20-30 but then your body says holy shit I better store this. so whats the trick?? Run a lot and then run some more... get to a 6 min mile. when your lungs are about to explode go another 100 yards.......we would do our friday run and see the finish line and be thinking yes we are done..... and some BH would join in and say 1 more mile..... I watched people drop out and we ran 200 yards and they said ok we are done....point is they want endurance, but never quit

Response by SSG Paul Berkland made Apr 16 at 2018 9:44 AM

2018-04-16T09:44:37-04:00

Run, Forest.......run

Response by PFC Private RallyPoint Member made Apr 17 at 2018 9:27 PM

2018-04-17T21:27:40-04:00

Similar to what others are saying, reduce calories and portion control and run/exercise

Response by Cpl Justin Goolsby made Apr 17 at 2018 11:19 PM

2018-04-17T23:19:04-04:00

There's plenty of good ways to drop weight. The primary focus should be to do it for long term goals and not just the short term. Diet is the major player in this fight. Watch your caloric intake, not just the number either, but the actual content of the calories. One of the things that helped me was cutting out almost all liquid calories. You almost never think about the liquid calories, but they sneak up on you. I drank strictly water with an occasional glass or orange juice or tea and I started dropping weight quickly.

Best of luck to you.

Response by SSG Kasius McCall made Apr 19 at 2018 2:38 PM

2018-04-19T14:38:24-04:00

When you put a fork full of food in your mouth, put the next fork full in the trash can. Losing weight is mostly about diet and people don’t get it.

Response by SSG Kent Jacobsen made Apr 20 at 2018 5:25 PM

2018-04-20T17:25:29-04:00

Do lots of neck exercise increasing neck by 1/2 inch. Is like losing an inch in waist. When they tape your abdomen tighten your stomach muscles it compacts and is easier to hide them sucking in

Response by MSG Private RallyPoint Member made Aug 16 at 2018 7:28 AM

2018-08-16T07:28:21-04:00

Portion your food. Exercise cardio at least 45 min 3 days out of week. No alcohol stay away from sugar. Have discipline and you will lose the weight.