Need To Lose Weight for Boot Camp, But Keep Strength

[Doable Bill]

Hello,

I need some help in forming a program that would, as per the title, help me lose weight while maintaining or even gaining strength. The dilemma facing me is Marine Boot Camp. In order to get there I need to drop from 248 to at least 233. I've been running 20 min just about everyday to help lose weight and cut back drastically with my diet. Can you help me develop a program that will help me gain strength while I am losing the weight. (The weight I have to lose is mostly fat, so I'm not too worried about losing muscle mass through working out.) Any help is greatly appreciated. Thank you much.

-Bill

[mmnotch]

hey whats your job??? o yeah and good luck with the weight loss. have and have fun in boot

[Buzzsaw]

http://www.wannabebigforums.com/showthread.php?t=78290

^

There's a few routines in that link. WBBI is excellent and will help you achieve your goals. Good luck.

[ancom41]

Im just going to quote myself since it seemed fitting:

First things first, You need to get your diet in order. This will be the main focus whether you are trying to lose fat or gain muscle. To do this, you need to find your baseline. Start by going to www.fitday.com and track what you eat for a week (dont try to cut calories, this is just to see where you are at.) Take the average total calories for the week; this will be your maintenance calories (the amount of calories needed to keep you at your current weight).

Next, you need to determine what your goals are (Cut or Bulk). If you decide to cut, decrease your maintenance calories by 15-20%. If you decide to bulk, increase your maintenance by 15-20%. Remember, these calories should be from clean sources. Its time to drop the unhealthy proccessed food. For a better idea of how to map out your diet read: What A Bodybuilder Eats.

One of the most important things to remember is that you will lift the same whether you are trying to lose weight or gain mass. Your diet will determine how much weight you lose, not cardio. So pick a routine and stick with it. I recommend WBB#1 or Bill Starr's 5x5.

Lift hard and heavy, and watch what you eat. Good luck.

I'm right there with you man.. I ship out june 12 for boot. GL.

[bjohnso]

How tall are you? I've never been to bootcamp but I think you will have a hell of time if you weigh 233. And you only run 20 minutes a day? When do you leave for bootcamp?

Anyway, you're probably going to lose tons of muscle during bootcamp, so I would stop worrying about muscle loss at this point.

[ancom41]

Anyway, you're probably going to lose tons of muscle during bootcamp, so I would stop worrying about muscle loss at this point.

I would disagree. Yes, he will probably lose some muscle... and alot of fat, but, calories are calories, if he burns an extra 200 calories lifting weights, he will lose more weight, and perhaps keep some of his strength.

Its an interesting concept though.. If he drops 30lbs of fat and maybe a couple lbs of muscle, it will be easier for him to move his body weight, rather it be running, pushups, or situps. On the other hand if he gained 10lbs of muscle he would have more strentgh. In this situation i think just loseing the weight and trying to maintain strentgh is his best bet.

[Steve-O-68]

On your non-lifting days, do 18-20 minutes of HIIT. It burns more calories than steady state cardio, and is less catabolic. You can do HIIT on a treadmill, eliptical, do burpees, various Tabata protocols, etc. I wouldn't drastically cut calories, but would go with 200-300 under maintenance. Keep your protein intake high, and cut back on carbs/fats (still need some high GI carbs PWO to help with insulin production and protein uptake).

[VikingWarlord]

On your non-lifting days, do 18-20 minutes of HIIT. It burns more calories than steady state cardio, and is less catabolic. You can do HIIT on a treadmill, eliptical, do burpees, various Tabata protocols, etc. I wouldn't drastically cut calories, but would go with 200-300 under maintenance. Keep your protein intake high, and cut back on carbs/fats (still need some high GI carbs PWO to help with insulin production and protein uptake).

HIIT as a basic training preparation is a bad idea. Most of what will be happening there is long road-running sessions. Don't focus on retaining size or strength.

Everyone I know that has come out of basic has been stronger and leaner than when they went in. Might not be as big, but definitely stronger and leaner.

[Steve-O-68]

HIIT as a basic training preparation is a bad idea. Most of what will be happening there is long road-running sessions. Don't focus on retaining size or strength.

Everyone I know that has come out of basic has been stronger and leaner than when they went in. Might not be as big, but definitely stronger and leaner.

I agree that HIIT isn't the optimal way to train for basic training, but he was wanting to shed some fat before going to basic, and steady state, long duration runs won't burn as much as HIIT will. Just my $.02.

[bjohnso]

I would disagree. Yes, he will probably lose some muscle... and alot of fat, but, calories are calories, if he burns an extra 200 calories lifting weights, he will lose more weight, and perhaps keep some of his strength.

Its an interesting concept though.. If he drops 30lbs of fat and maybe a couple lbs of muscle, it will be easier for him to move his body weight, rather it be running, pushups, or situps. On the other hand if he gained 10lbs of muscle he would have more strentgh. In this situation i think just loseing the weight and trying to maintain strentgh is his best bet.

Like I said, I don't know how tall the OP is, but in 8 weeks (I think that's how long it is) of intense physical activity and likely a huge caloric defecit, he's going to lose a lot of muscle mass anyway. Because 233 is pretty big unless your 6' 5" or so, and he is going to have a hell of a time running with that kind of bodyweight. I don't see the point in obsessing over keeping his strength, I'd just focus on dropping as many pounds as I could as fast as I could.

[Slim Schaedle]

I would disagree. Yes, he will probably lose some muscle... and alot of fat, but, calories are calories, if he burns an extra 200 calories lifting weights, he will lose more weight, and perhaps keep some of his strength.

Its an interesting concept though.. If he drops 30lbs of fat and maybe a couple lbs of muscle, it will be easier for him to move his body weight, rather it be running, pushups, or situps. On the other hand if he gained 10lbs of muscle he would have more strentgh. In this situation i think just loseing the weight and trying to maintain strentgh is his best bet.

Anyone going in with a reasonable amount of muscle is going to lose a **** ton of it unless they have sweet genetics.


I lost 20 pounds in 6 weeks and was no more lean than when I left home.

[Slim Schaedle]

Hello,

I need some help in forming a program that would, as per the title, help me lose weight while maintaining or even gaining strength. The dilemma facing me is Marine Boot Camp. In order to get there I need to drop from 248 to at least 233. I've been running 20 min just about everyday to help lose weight and cut back drastically with my diet. Can you help me develop a program that will help me gain strength while I am losing the weight. (The weight I have to lose is mostly fat, so I'm not too worried about losing muscle mass through working out.) Any help is greatly appreciated. Thank you much.

-Bill

When do you leave?


You are going to need to run alot more. Not necessarily for weight loss, but for overall endurance and conditioning.

[dabaugh]

id say keep running, my older bro just retired from force recon in the corps, but lost several pounds at boot camp

Thanks so much for serving by the way