Diet for strength?

S

spidey

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I'm leaving for the Marines in 3 months and I want to get stronger and lose some of my belly fat that I've accquired while bulking so what should my diet be like?Mostly I'll be doing pushups, pullups , crunches and squats/deads.And running 3-5 miles everyday.
 
Your workout looks good, I would consider adding leg lifts, hops, rowing, bends and thrusts, side bends, toe touches, trunk twisters, push-ups, bend and reach exercises, body twists, squats, and mountain climbers. These are considered the "daily dozen" of the marines. Also, don't forget to stretch, and when running try to perform some windsprints as well.

As for your diet. Since you're going to be in heavy training mode make sure you are taking in at least 1 gram of protein per pound body weight. I typically eat 6 - 8 meals a day (dividing my daily caloric intake equally among them all).

To lose the weight around your midsection opt for a diet rich in only complex carbs (oatmeal, sweet potatoes, whole grain breads etc) but keep them to a minimum to burn up that fat around your belly. As usual limit refined sugars, excessive oils, fats and sweets. Drink lots and lots of water.

Keep at your strength training, don't over do it, realize that your body needs rest to grow and develop.
 
Unless you're new to lifting I don't think you'll be able to gain muscle and lose fat at the same time. That would be like bulking and cutting at the same time. One requires extra calories and protein while the other requires you to eat less calories to burn fat. Weight training is essential to fat loss though.
 
Dave:

I think our future Marine is interested more in losing his belly fat but also maintaining his strength (not necessarily grow). Is that correct Spidey?

If this is not the case, then yes, I agree with Dave...it's very hard to add muscle and lose fat at the same time.
 
Correct Addler, I'm not looking to bulk but get stronger.One of the guys at the recruiter office said for the PFT they want you to do 50 crunches in 2 min, run a mile and a half in 13 min, and do up to 20 pull-ups with no time limit(your time is up when you let go of the bar but you maxout at 20).The guy said doing 20 pull-ups is worth 100 pts out of a possible 300.The thing is I weigh more than expected and I really want to get 300/300 pts for the PTF.I'm also a naturally thin guy(5'7" 135-145lbs most of my adult life so losing the belly fat may come easier to me right?)After bulking I weigh around 170-175, but I carry it well, I have a mostly muscular frame save for my undefined stomach and bit of love handles, which I didn't have before bulking so I know it came from my 3500-4000 cal diet.
 
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Can you do the requirements? If not, then that's where you start. Dieting for strength is not really an issue as strength is more of a neural concern rather than a dietary one.
 
Thats what I was wondering(guess I should've asked sooner), I know I have to eat clean but do I have to be on a surplus of calories or could I even go a deficit to aid in the loss of belly fat?
 
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