Having trouble cutting weight

[ls32ssibm]

I am training for Marine Corps OCS, the best PFT score is 20 pull ups (no time limit), 100 crunches in 2 mins, and a 3 mile run in 18 mins. I need to come as close to maxing this out as possible.

 

 

I'm about 5'10.

 

 

Back in 2009 I was essentially a fat body; 200 pounds, could not do a single pull up.

 

By Sum 2011 (my first OCS attempt), I cut down to 157 (12% fat) was doing about 19 pull-ups, max crunches and an adequate run. I was the featherweight in my platoon and had wished I bulked up some more.

 

I didn't complete the course, but that is an entirely different (and very long) story.

 

My weight has fluctuated a lot since then; I left OCS at 165, porked out a bit and got to 170, then I started some heavy lifting (OCS prospects were unsure at the time) and eventually I got to my current weight, 197 (15% fat about). I understand that's too much for my height. I am doing about 13 pull-ups and am really trying to get back down into the 180 range.

 

 

I usually consume about 1500-2000 calories a day, which I understand is a lot for a typical diet but I am also doing an hour of cardio (at least) every day. To be honest my run looks pretty good, I just need to shed that weight to meet the chart standards and make capping out my pull-ups possible.

 

 

Anyway, after three weeks of focused training and watching my diet, I haven't dropped any weight. As you guys know I obviously cannot cut out strength exercises entirely, so should I revert to low weight - high reps?

 

 

When I cut over 40 pounds before it absolutely melted off, but now that a lot more of it is muscle, it's not so easy!

 

 

Any suggestions?

[ls32ssibm]

I admit it's probably closer to 2,000 on most days, but it's very hard to justify eating more! I rarely feel hungry, or rather "starving", and I can feel I have a decent amount of fat on me that won't go away, much more than when I was 160.

 

 

 

But, are you essentially suggesting that if I eat more I'll lose weight?

[thefooloftheyear]

You dont have enough muscle mass-and you are not eating enough..

 

More muscle mass will keep the fat at bay...

 

For comparison, I weigh 200 and I am only 5'5" ..I have only 10% bodyfat at that weight and consume around 5-600o calories a day..But I do have an active job and work out a lot..

 

Eat more, train hard, and you will transform your body. Just be realistic with your goals..

[ls32ssibm]

That's not what I'm suggesting. That's what I'm telling you.

 

How Many Calories Should You Eat? Based on Gender, Age, and Activity Level

 

Check out what you and your peers are supposed to be eating. Interestingly, that's exactly what I calculated (oh and I didn't use that chart).

 

The fat will go away when you stop abusing yourself. You absolutely must eat properly, which means adequately, for your activity level. You are, most assuredly, in famine mode.

 

 

When I initially plunged from 200 to 160 I did it with extensive exercise and about a 1,000 calorie a day diet. What has changed?

[thefooloftheyear]

Listen to what the previous poster (and myself) are telling you.

 

1,000 calories ISNT ENOUGH....

 

Not only that, you will lose strength and muscle mass. So you will never reach your goals....

[thefooloftheyear]

Your body composition for starters. When you lose weight that way you lose as much lean mass as fat. So now, your 197 is a much fatter 197 than it was the first time you dropped that weight. Say you started out at 200 lbs and lost 40 lbs. Much of what you lost was lean mass, up to as much as half. If you were at 20% bodyfat when you started that meant when you began you were roughly 160 lbs of lean tissue. When you dropped to 160 and 15%, you were left with about 135-136 lbs of lean tissue. When your weight crept back up, you put that added weight on a frame with 135 lbs of lean mass, which is a lot less than the 160 you started with. Your lean mass is the energy consuming tissue. Fat (tissue) requires very little energy to maintain.

 

Additionally, your body has adjusted to the abuse and has become more efficient at storing the calories you take in. Basically, you're turning yourself into fat skinny person. Each time you drop weight the way you have you lose more lean mass and you when your weight creeps back up what you put on is fat, unless of course you're lifting extremely heavy weights (but even then you need adequate nutrition to build lean mass).

 

The best way to get your body fat down is to eat as much as you can, without gaining weight, while training hard and lifting heavy. In other words get as close to your maintenance level in terms of calories while staying active and increasing your lean mass.

 

Well said...You obviously know what you are talking about...

 

And its also interesting to note that that "guide" is really bs. I can maintain my weight at 6,000 calories a day(all clean food-no garbage), 8 meals a day. I would probably perish eating 1K a day. And I am 48 years old!...Muscle mass is the key...Feed your body and train hard.

[thefooloftheyear]

I agree completely, but it's a good way to get a "bottom limit" without knowing any of the specifics of the individual in question. For people who train regularly the numbers generally mean bupkiss. Sadly, they're (the numbers) usually geared toward a general public that doesn't move very much.

 

Yeah,,It can be sometimes funny..Ive had a few employees that have worked for me say.."I dont understand how you stay so buff, all you do is eat!!"...lol...

 

Its so counterintuitive, but it WORKS!!

 

OP, just go with it..Just leave the Mickey D's and junk food out and you will be amazed at the results. But its not magic, you do have to train with a purpose..

 

TFOY

[tman666]

Some suggestions that come to mind:

 

a) keep hammering at those pull ups. You might want to start doing some added weight on your pull ups (via a dip belt) to help get it moving. You'll need to maintain or gain muscle mass to do this.

 

b) eat more: I would consider getting in your additional calorie intake from protein and some extra fats, primarily. I wouldn't cut out all carbs, but you might try cycling them throughout the week (have carbs on training days, on rest days, minimize carbs).

 

c) try out intermittent fasting. This may help you mobilize your fat stores better. A daily 16 hour fast (8 hr eating window) is probably the most conducive to someone training as much as you are. Leangains is an example of this.

 

d) if you're not able or willing to try intermittent fasting, you may consider moving your cardio to a timeframe when you are mostly fasted. This will most likely be first thing in the morning before you eat anything for the day.

 

e) I would not recommend switching to "high reps, low weight" work. You'll need your muscle mass in order to increase your pull up capacity and stay up with your crunches and running. I would instead suggest keeping the weights fairly high, but the volume fairly low. Again, if you can train fasted, this will help you mobilize fat stores more readily.

 

f) If you're not doing any sprint work, I have found that 100 yard springs are great for not only shedding fat but increasing your work capacity as well. With all of the other running you have to do, I would limit your sprint days to no more than once or twice per week. This would be instead of the long distance running on those days.

 

This advice may or may not be worth a **** though since I doubt most of us have been to OCS. The military obviously views things in a different light than bodybuilders, powerlifters, or other athletes might.

[Emilia]

I am training for Marine Corps OCS, the best PFT score is 20 pull ups (no time limit), 100 crunches in 2 mins, and a 3 mile run in 18 mins. I need to come as close to maxing this out as possible.

 

You need to get more specialised advice than what can be provided here, MC can help you I think or other military bodies. The Seals have a good messaging board https://www.sealswcc.com/forums/forumdisplay.php?48-Nutrition.

 

I concur with those that state you are not eating enough, you diet couldn't sustain my workout regime and I'm a 40 year-old woman with decent muscle mass.

[thefooloftheyear]

You need to get more specialised advice than what can be provided here, MC can help you I think or other military bodies. The Seals have a good messaging board https://www.sealswcc.com/forums/forumdisplay.php?48-Nutrition.

 

I concur with those that state you are not eating enough, you diet couldn't sustain my workout regime and I'm a 40 year-old woman with decent muscle mass.

 

Specialized advice??

.

 

Not to sound haughty, but the guidelines provided by the OP as outlined I can do in my sleep. At 48 years old. Hes not training for the ironman or anything.

 

 

EAT MORE(spread out over the day rather than BIG meals), TRAIN HARD AND HEAVY, ...Unless you are just genetically cursed(some are, btw). You WILL achieve your goals..

 

Good Luck!

 

TFOY

[SmithWood]

just run/pullups/pushups/sit ups and eat 4-6 tiny meals each 2 or 3 hrs

[Imported]

I am training for Marine Corps OCS, the best PFT score is 20 pull ups (no time limit), 100 crunches in 2 mins, and a 3 mile run in 18 mins. I need to come as close to maxing this out as possible.

 

 

Any suggestions?

 

I'd suggest every other day or so, shoot to do at least 20 pull ups, 100 crunches in 2 minutes and a three mile run in under 18 minutes.....off the bat.

 

Then do a pull up routine. I'd do weighted pull-ups, as many reps as I can, drop the weight and do some more pull-ups till I fail. And repeat.

 

Crunches, I don't really do crunches at all, but maybe do them till it is effortless and 100 crunches in 2 minutes should be easy

 

Run everyday or not, depending on you since some people will injure themselves. Realize if a 6 minute mile is pushing you already, than you better start off fast because you probably won't make up for lost time warming up before getting up to speed. I like starting off my workout everyday by running 3 miles on the treadmill. First mile is warming up. Usually finish at @20 minutes. Lift, whatever and then run another 3 miles, usually finish in under 18 minutes because I start off fast. You'll need to learn how to pace yourself if you don't already. What a 6 minute mile feels like.

 

Once a week, make like you're taking the test now and see how well you do. Train how you fight? Train for what they're testing you on maybe?

 

Honestly, the test sounds really easy, if you prepare yourself. "Proper practice and preparation prevents piss poor performance".

 

Do you guys run in fatigues and boots or PT gear?