Here is $500.00 worth of advice for free. This will cause you to lose aprox 50% of your bodyfat, or aprox 25lbs of fat or 5lbs of fat a week on average over 5 weeks and increase your strength.
Here is a list of things you will NOT do for the next 5 weeks: not one calorie from a liquid, no protein shakes, no soda, no juice, no gatoraide, nothing. No nuts, no ice cream, and no alcohol. No NO2, no pre workout stimulants, no diet pills, no fatburners, no simple sugars, no HFCS, no take out, no Chinese, no fast food, no msg, not one gram of hydrogenated anything or trans fat. Not one. No dairy (milk/cheese/yogurt/cottage cheese/sour cream/etc), no peanuts, no legumes.
Starting on day 4, you WILL DO the following. Prior to every single time you consume food you will do 20 air squats (google), 5 pushups, and if you can, 5 pullups, if you can't do pullups, jump up and lower yourself x5. Each time you are done eating, you will walk for the next 40 minutes and then do 20 airsquats, 5 pushups and 5 pullups.
Day 1-2 NO WORKING OUT AT ALL. Eat carbs and protein 3x a day for a total of 100 grams of protein and 400-500 grams of carbs each day.(1lb of leanest beef available for protein and sweet potato or white rice) <-- measure it out. Drink water.
Day 3 NO WORKING OUT 1.5lbs of lean beef and two large sweet potatoes.
Day 4-7 You will get up in the morning, drink 1 liter of water, put a 20lb pack on and start walking. Walk as fast as possible but do not run, for 1.5 hours. Then you go to the gym. You will dead lift. If you do not know how, find out right now. Day 4 135lbsx5, reset between each lift. Day 5, 145 x5, Day 6 155 x5, Day 7 165 x5.
Meals: Starting on day 4, you will only eat between 12PM and 8PM and not one calorie outside of this. You will consume 150 grams of protein from beef/chicken/fish and whatever fat comes with those, AND you will consume exactly 100 grams of carbs from starch (rice or sweet potato, preferably sweet potato). Eat all the green leaf salad/veggies you want without any dressing. It does not matter if you like it, just do it. You will eat like this until the program is completed except where noted below.
Week 2 - do 5 pushups before and after you use the bathroom each and every single time here on out.
Day 8. No gym. No Pack. 2 hour walk in the morning.
Day 9-13 Up the pack to 30lbs, increase the time to 2.0 hours. The gym, the dead lift, 175x5, day 10 185x5, day 11 195x5, day 12 205x5, day 13 215x5.
Day 14 No gym. No Pack. 2.5 hour walk in the morning.
Day 15 No gym. No Pack 2.5 hour walk in the morning.
Day 16-20 Up the pack to 40lbs, increase time to 3.0 hours. The gym, the dead lift, keep increasing the weight 10lbs per workout. Once you can not lift the weight at all, go down 10% and lift that weight for 3 sessions, after 3 successful session increase the weight 10 lbs and do that weight for 3 sessions.
Day 21 No gym. No pack. 3.0 hour walk in the morning.
Day 22 No gym. No pack. 3.0 hour walk in the morning.
Day 23-27 Up the pack to 50lbs, increase time to 3.5 hours. Do the dead lifts. Eat as instructed above.
Day 28 no gym. no pack. 4.0 hour walk in the morning
Day 29 no gym. no pack. 4.0 hour walk in the morning.
Day 30,31,32 - Up pack to 60lbs. Increase time to 4 hours. Do the dead lifts. Eat as instructed above.
Day 33,34,35. NO GYM. NO PACK. NO Walking. Eat like day 1-3.
The pushup. You are not going to failure, obviously. When they are too easy elevate your legs. You must read grease the groove by Pavel (google) and practice this at every pushup event. Same for pullups.
The air squats, pushups and pullups before and after eating are to bring your GLUT4 receptors to the cell surface so they take in nutrients that you consume.
This is a ton of walking, it might suck, you might not like it, it doesn't matter, just do it.
At the end of these 5 weeks you will have lost the maximum amount of fat and increased your strength maximally also.
Take a multivitamin 1x per day with a meal. Add extra Vit C, and Vit D. I recommend 1-3 grams Vit C and 5,000iu vit D/day. Take liquid B complex each day.
Drink water, suck it up, drive on, HOOOAAHHH!!
WHEN you get sore. DO NOT take NSAID's. DO NOT take ibuprofen or tylenol. Do not take that stuff one time while doing this. Have someone massage the sore muscles OR do it yourself.
You will sleep a minimum of 8 hours per night. Do not get out of bed until you have slept 8 hrs min.
You can adjust the feeding times to your sleep. Go to sleep after your last meal. Adjust all of this time wise if necessary to get up before the sun and complete the ruck marches.