Need to lose weight for the military. (please critique)

[assiason81]

Hey guys I am glad to be re-joined! So Here is the deal I am enlisting in the Military here in here next 2-3 months and need to loose some weight fast. I have a lot of experience in the gym and diet but have never been able to get my body fat to a % worth bragging about (sub 10%). I stand 5'9 212 lbs appx 20% BF. Now here is the deal I have gone from a bodybuilding weight training program to a cross training program. I know a lot of you are bodybuilders and might think this is not the best way to loose weight but understand not only do i need to lose weight but I also need to train for the particular exercises i will be enduring for over 11 1/2 weeks of Basic training. As for the routine I am running 3-4 days a week 1-2 miles on tread mill. In a addition after my run I will continue walking ata brisk pace (3.8 MPH) at a variable decline for an additional 20-45 minutes to keep my heart rate up and continue burning fat. My typical diet looks something like this.

9AM

Low carb yogurt, 1 cup oatmeal
1 vitamin, ECA stack

snack:banana, 4 oz assorted nutz (soy, sunflower, almond, pecan)

Lunch: 2 chicken breast cooked in extra virgin live oil,
4 oz of veggies (green beans, Broccoli etc)

snack: protein shake low carb 35g protein, 5 grams carbs, 0 fat.

workout/cardio-ECA stack with BCA's

post workout is usually pretty late like 9:00-10:00 PM.
This is where I really think i need some help. I sometimes will eat a bowl of whole wheat pasta with tomato sauce and parm cheese (hard cardio days) or ill make a big salad with chicken breast, almonds, craisins, pecans and low fat salad dressings. I feel like I'm screwing up on this meal being that i am eating so late and I am so starving from my workout. I have read some recent post about cutting all carbs after 4PM. Would this be a good idea? Please advise......

 

[the.gladiator1987]

Cutting all carbs after 2,4 will help. Forget the yogurt, have whey instead.

Your diet is not nearly enough food. I understand you are trying to lose weight, however you want to build muscle too. Do the heavy compound lifts still but add in pullups. Just keep doing set after set of pullups. Ive been to botcamp i know what its like.

Also do cruches 5x a week, just a couple sets everyday doing as many as you can. You only have to do 100 in 2 minutes to get a score of 100.

Running is important more than size is at bootcamp so keep running, just practice running long distance. Run 3 miles at a very slow pace and get faster every time you do it after

 

[assiason81]

thanks. I have thought about adding more protein But I am fast gainer and although I know know having muscle is important, My priority is to lose fat!
I am doing a core training routine that has my abs sore as hell for up to 2-3 days. I appreciate your help so what would you guys say I should do to lose my gut? Eat more protein , cut out carbs after 4? I really need to get things in order. Thanks

 

[the.gladiator1987]

Only thing you can do to lose fat is run. Cutting out all carbs after 4 is a very good idea too. Eat a lot in the morning, and less and less as the day goes by.

Trust me, eat a lot of protein. I would say eat around 2000 calories, and run like hell. Run on an empty stomach in the morning. Just keep running. That will make you lose weight. Might lose some mucle too but you will drop lbs fast.

 

[assiason81]

I was thinking that I would eat a hefty breakfast and lunch then start to lower calories eventually eliminating carbs after 4Pm. I am running my A$$ off might not be a lot to some people but for a 212 lb stocky bodybuilder type that hasn't ran in years I think i'm doing allright! I appreciate your encouragement. My goal is to get to 190 lbs before i leave for BMT. I know this is somewhat unrealistic but hey we have to shoot for the stars right! Besides If the Hydroxycut customers can lose 25 lbs in 8 weeks I should have no problem either

 

[the.gladiator1987]

Just remember that you will come out of bootcamp 185 if you went in today. Guaranteed. BUt it is nice to go in with some practice so its not even harder on you. Keep running, sounds like you know youre doing good so keep it up, just remember to eat good.

You could lose 20lbs in 2 months. Look at the sticky at the top where a guy lost 50lbs in 5 months. You could easily get to 190,well not easily but its realistic. Gotta work hard though

 

[assiason81]

So I have been reading about dextrose. What if the only carb i took was dextrose around 9:00PM as a post workout supplement. From what i understand it causes a insulin spike which raised test levels and aids protein synthesis and glycogeon storage. What do you think?

 

[the.gladiator1987]

thats fine to take. as long as its post workout carbs you dont need to worry about them. They are doing more good then harm

 

[the.gladiator1987]

But dont make that your only carb,. Have some complex carbs for energy before noon (oatmeal, sweet potatoe, fruit)

 

[JohnnyBoost]

Assuming your pushups and situps are good to go, the only thing you need to work on for your PT test is your run. You need to run till you puke, then run some more! You'll get plenty of pushups and situps everyday in basic, but you won't run as often as you need to. Focus on that, do 3-4 miles 5 mornings a week, Follow gladiators advice on the diet, he's pretty dead on, and you'll be fine. When I went to basic about a year and a half ago, I went with people who lost 45lbs in 9 weeks, people who couldn't do 10 pushups on day one, and by week 9, they were doing 55+.