Leaning Out for the Military

Bigger Stronger Leaner
1

Hey all,

I recently lost 50 lbs over 7 months (really it was in like 5.5 because I havnt lost anything in 6 weeks) doing Crossfit, and adding 5/3/1 at the tail end (last 2 months). I started at 315 am now down to about 265, at 5"8. I have been following low carb diet, mostly paleo, at around 1800 calories, with a refeed day once a week. I am grain-free (besides occasional rice). Based on height/stomach/neck measurements, I am at around 24% bf.

I love powerlifting, but my weight loss has stalled since doing 5/3/1. The weight stayed the same, but I was losing fat, I still lost like 5 inches on my stomach. I made some amazing gains in lifting over that time, up to a 440/285/502 BS/BP/DL including adding 40lbs onto the back squat and 30lbs on the DL (we wonā€™t talk about my BP). However, during the deload week, I lost 5lbs. Over the next couple building weeks, I added it back. I did a week of adding a lot of carbs (mostly all rice and sweet potatoes, a little dirty carbs) and once the water weight was off, I was back to 265. I also cut out all cheese and still no changes.

I am planning on joining the military later this year and I want to start a new program after my state championship powerlifting meet on Sunday. Through youtube, I found Alan Thrall, who recommended the workout Iā€™ll post below. I also plan to continue doing Crossfit 4 days a week (without the strength portion).

Is 1800 calories too low? Should I be adding in more calories via clean carbs? I aim for 200g protein and just worry about protein and calories. Because I stay away from grains and sugar, carbs just seem to be low. What recommendations do you have for diet?

What do you think of this workout?

Day 1
Track Workout #1: Sprint then Walk (Meters) - 400, 300, 200, 100, 200, 300, 400
Back Squat: 4 x 5 @ 85% of 5RM
Overhead Press: 4 x 5 @ 85% of 5RM

Day 2
Deadlift: 2x5 @ 80% 5RM
Bench: 4 x 5 @ 80% of 5RM
Bench w/ SS: @ 85% of 5RM
Lat Pulldown: 3 x 10

Day 3:
Track Workout #2: Sprint on Straight sections, Jog on curves for 1600M

Day 4:
Squat: 2x5 @ 80% 5RM
Barbell Row: 3 x 10
Lat Pulldown: 3 x 10

Day 5:
Track Workout #3 - Sprint 100m, then walk 100m - repeat for 15 minutes
Sumo Deadlift: 4 x 5 @ 85% of 5RM
Close Bench Press: 4 x 5 @ 85% of 5RM
7 min AMRAP Overhead Press (Aim for 25 reps)

Progressions
Track #1 - aim for lower times
Track #2 - start at 1600M, increase 400M every week
Track #3 - aim for more reps in 15 min
Lifts - each week add 10lbs for lower body lifts, 5lbs for upper body lifts

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What branch are you joining?

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Personally I would not be able to train properly on a such a low calorie & low carb regime. Over the last decade Iā€™ve gone from a chubby 100kg ā€˜powerlifterā€™ (never competed but thatā€™s how I trained) to 80kg, nowadays training mainly just squats, calisthenics for upper body & kettlebell work for conditioning. Iā€™ve never tracked macros properly as I go by how I feel/look/perform, but I reckon I consume more calories now than I did back then & probably around double the carbs (albeit super ā€˜cleanā€™ in the form mainly of oats & quinoa); this diet means I can train extremely hard 6 times per week, whereas before I was doing 3-4 sessions max.

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Looking to get into the Navy nuclear officer program.

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Cool. I canā€™t speak a lot about the navy, but Iā€™m guessing their initial training involve calisthenics and it doesnā€™t look like youā€™re doing any in your program.

Just a thought, I tell most of the guys on here that ask the same question that are joining the Corps to concentrate on body weight work because thatā€™s all youā€™re going to be doing in boot camp (aside from lots of running).

Also, in my experience, the less mass you have going in the better off you will be. Sprinting is probably fine, but the Navy tests 1.5 miles I believe so Iā€™d be familiar with that.

You also donā€™t want to go into training hurt so be mindful of what youā€™re doing in the gym and why. I like to deadlift, for example, but I wouldnā€™t be deadlift before going to boot. Thereā€™s too much of an injury factor that can side-line you.

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If youā€™re gonna sprint, do uphill sprints. Amazing carryover to endurance.

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Step 1: Figure out your primary goal. Is it strength? Is it weight loss? Is it conditioning? Is it preparing for boot camp?

Step 2: Design your training to meet your goal.

Iā€™ve never been in the military but I went to a police academy that thought it was the military. Two a day PT, marching, room inspections, etc. The sad reality is that decreased overall mass will benefit you. Jogging sucks. Jogging for long periods of time while singing/reciting cadence sucks even worse.

I think you should focus on your military training. Once youā€™re through the initial stuff then you can go back to doing the things you actually enjoy.

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Is joining the army even worth it?

I have on and off ideas to join so Iā€™m just asking people who went there.
In my country I can just join for few months, or I can stay if I like it there.

I know this might be off topic but Iā€™m asking here not to open a new thread. Thank you in advance.

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How could anyone else possibly answer this for you?

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I agree with both @Frank_C and @anon50325502 - focus on getting through basic. Being able to go really far all day is the goal. Keep in mind, too, that training for boot camp/ selection/ Ranger school/ you-pick-a-school is also not the same as training for that actual job, so you can likely get back to what you like doing (I donā€™t think nuclear is real physical) following basic. I think your weight is your biggest obstacle right now - youā€™re likely to get injured with all the running/ rucking.

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This probably ought to be its own thread, but if youā€™re not certain about something like military service then you have no business signing up. Even if you find a desk job or something easy you should still have your mind right.

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Define ā€œworth itā€.

It was worth it to me. Being a Marine is a huge part of my identity and many of the lessons I learned in the Corps have proven to be invaluable in numerous aspects of my life.

There is no experience like military experience.

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Wow. Thank you guys for all the responses. Based on what i am seeing here, I am going to add the 100 pushups program and some situp sets to each of my track workouts. And then see how lifting feels after all that. I donā€™t want to completely abandon the gym, I gotta have some stuff I really enjoy and thereā€™s a lot of stuff beyond calisthenics that will get me to my goals.

I do want to lean out, that is for sure, I want to lose another 40lbs to be at 225.

I have always wanted to join the military, but if never been motivated enogh. But life gave me a awift kick and I realized that i can do a job I enjoy, get real training and skills, and set me up for a job after I do my time, however long that may be. But this is all just me.

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Hey Boss,

You and I have some common goals. I am a midshipman at the United States Naval Academy right now, and actually highly considering going into the nuclear power program (itā€™s that or marines, I like subs but the marines are pushing hard for me, we will see.) anyhow, we have the take a heightened version of the Navy PRT at the academy, with a minimum 1.5 mile time of 10:30. While the pushups and crunches are also higher, no one ever fails the strength, it is always the run.

I went into plebe summer being a pretty dedicated weightlifter, and while it was awesome for some things, it definitely sucked for the running. If my wrestling background hadnā€™t gotten my cardio together for me, I would have been in some serious trouble. Idk what commissioning route you are pursuing, from the sound of things I am guessing OCS, but here is my two cents regardless. Run, and drop weight. You can not be fast enough, and crushing the run will do amazing things for your PT scores. Pushups and crunches arenā€™t too hard to max, especially with the ā€œtesting formā€ most people tend to use, but you canā€™t cheat being fast. Dropping weight will make the run easier, as well as make you look more presentable in uniform. I know that last part sounds stupid, but how you look and carry yourself will go a long way when superiors are determining your fit reps. Iā€™m not saying be a model, just be clean cut and presentable. Definitely look shit hot for your nuclear power interview, study hard for that, crush the academics, crush the PT, and welcome to the Navy.

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Totally agree with everything said about the PFT, even if he is a dirty Midshipman.

Heā€™s probably right about looking pretty being important in the Navy too. That seems about right.

Some of these are jokesā€¦

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You sound just like my father. Iā€™m the first male in 6 generations not to enlist. Family reunions are roughā€¦

Also, ya ever hear that one about men on submarines? 100 men go out to sea, 50 couples come back

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Thatā€™s the first I heard there were men on submarines.

Iā€™m kidding man. I went to THE military academy about the time you were born. Thanks for your and your familyā€™s tradition of service. If you think there is a route you want to pursue, whether it be subs or Marines, donā€™t be swayed by what other people want for you. Go out there and get what you want.

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It takes a very special type of person to be a submariner. I have nothing but respect for those people.

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Youā€™ve received good advice in this thread. Iā€™ll piggyback othersā€™ suggestions with a specified piece of advice:

Before deciding how to structure the next step of your training, read what the minimum PFT qualifications are for the job you want. Then, go to a track and do the PFT exactly as youā€™ll be tested, which probably means push-ups, rest X time, sit-ups, rest X time, 1.5 mile run, rest X time, and maybe also a sprint, pull-up, or swim test, too.

You know what a powerlifting meet entails - the order of lifts, the number of tries per lift, the weights youā€™ll attempt to be competitive, and the length of rest between attempts and lifts. Youā€™ve structured your powerlifting training and diet to maximize your performance at meets. Likewise, now that you know you have a career goal that necessitates physical testing, learn the test, take your baseline assessment, and structure your training to maximize your performance at the test.

Once you know where you need to improve, the knowledgeable people here are happy to help you build a program thatā€™ll get the results you need while incorporating some of the fun lifts that make physical training a joy. Like deadlifts. More like life-lifts, as in breathe life into the training week, amirite?!