Trying To Lose 50 Pounds In A Year For Marine Corps OCS

Candidate Q:

I’m leaving next summer to go to OCS. The only issue I have is my weight. I’m 5’10" 235. I have to be at 192 to ship out. I also need to get my PFT up. My 3 mile is 27:45. Obviously if I lost the weight I would be able to do this with greater ease. I just don’t know how to start. So I’m asking: What kind of food should I be eating? How much running do I need to do to get my run under 22 mins and how can I can to 20 pull-ups?

A:

Your number one goal should be to work out hard enough to get that weight off. The pullups and running will take care of themselves if you are slimming down effectively. Try the workout on our site, and continue to limit total calories below what you’re burning. Track them on a site like fatsecret.com. After each workout, take a very cold shower or sit in an ice bath as long as you can. The Four Hour Body has some good information about using ice to hack your metabolism to burn more calories.