Posted on Apr 13, 2018
How should I lose weight in preparation for training?
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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.
Posted in these groups: 
Physical Training
Height and Weight
68W: Healthcare Specialist (Combat Medic)
Airborne Trainee
Physical Training Height and Weight 68W: Healthcare Specialist (Combat Medic) Airborne Trainee
Posted >1 y ago
Responses: 22
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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!
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(Join to see)
Do not stop weightlifting, the mass will come off naturally when you lose weight. Weight-bearing exercises are essential.
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PFC (Join to see)
Steam room and saunas are great, for the immediate short term results. People do that for wrestling weigh ins most commonly, don’t do that consistently because you will drain yourself literally.
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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.
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CPT Lawrence Cable
And one final comment. Dropped my total cholesterol over 40 points in about 5 weeks, although my research points to the conclusion that the cholesterol/health link isn't as strong as the makers of Liptor would have you believe.
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SPC Jovani Daviu
Yes sir I left out the keto. Being able to eat one meal a day wasn't something that happen overnight. I worked towards it because I am passionate about reenlisting. It has worked so far. I'm gaining muscle while losing body fat. I feel stronger, faster and sharper than ever. Oh and I also drink alot of organic herbal teas maybe 3 times a day as well. No sweetener. No cream. No coffee. It also helps to plan out a weekly meal plan and pre prep.
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CPT Lawrence Cable
SPC Jovani Daviu - Think about trying this when your 62 :^). I've lifted off and on for about 20 years, so I maintained a lot of lean body mass and getting serious about workouts added a bit more. The part that really added the Suck is trying to get back in some kind of shape aerobically, and even after four months I feel I'm just now getting back to a reasonable baseline to get where I can start getting serious about rucking, running and swimming again.
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SPC Jovani Daviu
Keep it up Capt Lawrence Cable. You've got 30 years on me. I commend you on your progress thus far. And I hope and pray I can live to be your age. I will do everything in my power to make that possible.
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Congratulations on joining the team of people who choose to support and defend this great country SPC (Join to see)
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
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
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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
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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
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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!
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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.
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CPT Lawrence Cable
OK, I agree with part of this and part of it I don't. Without a doubt you need to be calorie deficit to lose weight, but how you respond to that calorie deficit is driven by your endocrine system, in particular Insulin and glucagon. Your body will burn more body fat in the state of ketosis than it will on a low fat diet where your blood sugar and insulin levels spike every time you eat, even if you were eating comparable number of calories.
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MAJ (Join to see)
CPT Lawrence Cable - That's true. That's why I typically tell people not necessarily eat different stuff, just less of it. I don't cut out anything from my diet. I'll eat fat, carbs, sugar, and drink alcohol while "dieting". I just limit how much I have of certain things depending on what I'm trying to do.
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SPC (Join to see) 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.
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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.
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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
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