My name is Paul and I'm 25 years old. 5'11" 226lbs and around 22% body fat. I'm planning joining the Air Force, but the only problem is there's a height/weight requirement. At my height I need to lose 30lbs in order to even be considered. Now, before you think I'm Tubbs McTubberson, I am by no means "out of shape". I do hit the gym on average four days a week. Admittedly however I'm light on the cardio and focus mostly on pushing around weights. Two years ago I weighed over 245 and had really cut deep into my diet and trimmed all the way down to (for me anyways) 207lbs. But with a "corporate job" that basically involves alot of sitting, and a diet that's not the best in the world (and lots of beer in between) I've ballooned back up to where I am now.
The recruiter "suggested" that I cut out all weight lifting. Now I know muscle weighs more than fat, but muscle also continues to burn calories throughout the day as cardio doesn't as much.
My question to you this, I know my diet needs a retooling but I don't want to completely cut out all weights. In order to graduate from basic, I need to be able to crank out 60 push ups, 60 sit ups and be able to run 1.5 miles in around 13 minutes. But I wanna hit the highest physical standard with around 80 push ups, 80 sit ups, and being able to do 10 pull-ups. The running I know I can train for, just start running. But the rest I need some help on.
What sort of program should I put myself on to cut way down, but still be able to build up my push-up, pull-up and sit-up strength? Also, What sort of supplements should I maybe focus on? Creatine? Hydroxycut? I still use protein shakes after workouts, and when I first wake up in the morning.
Edit: Want to add that my current plan is MWF to just do 4x10 pull ups with abs work, TTHS 4x10 sets of push-ups with different abs work.