Can i still loose weight and gain muscle

[brianrparker]

21 240lbs 6'4 19-20%BF Currently deployed with the us army

Workout spread
Mon Back
Tues shoulder
Wen bi/tri forearm Core
Thur Chest
Fri Legs Core

Running - Fasted running every day i do not have mission. so maybe 3-4times a week more then 40Mins a time. If i have mission i run after my workout for atleast 30mins. i start my work out at about 8-9pm

My Question is can i loose weight and gain muscle with this workout spread. I know diet is VERY important. but im deployed so it is very very very hard because im limited. Heres what i could do for a diet if i dont go on mission (if i have missions MRE depending on where we go and how long we are gone.)

1st meal (having my wife send me oats) Oats and protein powder

2nd meal 2 sandwitches on wheat bread (normally roast beef or turkey with some mustard and a dab of mayo)

3rd meal i will take a extra sandwitch from the chow hall and eat it on this meal

4th meal Dinner( im subject to what ever they have at the chow hall just have to make my best judgment)

5meal Pre w/o Whey protein

6meal post w/o Casein before bed

If i do that i will come out with about 180-215 protein maybe 150-200 carb depending on the dinner and fats ill try to limit it as much as possible

Let me know what you think i am very limited because im deployed so its hard. do you think i can make some gains and looses with something like this?

[mikeyl]

First thank you for your service and be safe.

yes you can-- but the reality is that it will not be much if you are already muscular... i have had luck with really focusing on heavy and intense workouts...

as for diet, it can be tough but i would focus on getting a post workout shake more than pre-- or do both.

[t-gunz]

i suggest post your diet in the diet section with all macros and TDEE/BMR to get good help.

personally at the BF% i would just concentrate on dropping it. then once low enough add some mass. you will find you will get leaner and look bigger in the process. so its all good things when it comes to fat loss

[brianrparker]

I cant really post my diet because it changes some days i have to eat a MRE. as for today i had sunflower seeds for lunch because we were on mission. i know diet is very important but my question is can i still gain and loss with a not so great diet.

[baseline_9]

I cant really post my diet because it changes some days i have to eat a MRE. as for today i had sunflower seeds for lunch because we were on mission. i know diet is very important but my question is can i still gain and loss with a not so great diet.

Im gonna step up here and say NO

Gaining size while loosing bodyfat is hard enough as it is...

A bad diet is simply gonna make it harder if not impossible...

TBH i would think that after being in the army for some time and eating what ur given u will loose a lot of BF....

If u cant create a good diet plan I would just stick with what they give u and you will probably loose a lot of weight anyway....

Once ur in good shape you can concentrate on gaining lBM and maybe start thinking about where u can get extra food from... LOL

[brianrparker]

Im gonna step up here and say NO

Gaining size while loosing bodyfat is hard enough as it is...

A bad diet is simply gonna make it harder if not impossible...

TBH i would think that after being in the army for some time and eating what ur given u will loose a lot of BF....

If u cant create a good diet plan I would just stick with what they give u and you will probably loose a lot of weight anyway....

Once ur in good shape you can concentrate on gaining lBM and maybe start thinking about where u can get extra food from... LOL

Well i was stationed in korea i had a 8 meal work out plan and i cooked inside my room and went to the gym when from 30% to 14% BF. got married before i left korea and the op tempo was so high that i stop my meal plan and workout plan plus getting married the wife cooked for me so i gained some weight. what they serve is fried food delight. im not looking to gain mass amounts of muscle and come back from this deployment arnolded out. what i really trying to figure out is would it be best to go light weights instead of tearing my muscle with heavy because i dont have the right foods to replenish my muscle and do alot of cardio maybe 1hour a day. will i be able to cut BF% by doing something like that.

[InfiniteMuscle]

Im a firm believer that this is possible when all the factors are right. You must have an immaculate diet and a solid weight training/cardio program. Also, as your body starts to lean up, you appear bigger.