5' 8". I weigh about 218lbs, but I'm trying to get to 186lbs to join the United States Air Force

This isn't mine, but the dude trog that linked it is awesome. If you follow this advice, you will do well.

http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here

http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet

Follow that thread, read through it carefully, give it a try for a few months and thank yourself later.

Oh, also, have you spoken to a recruiter yet? If not, do so now. Your recruiter should be doing everything in his power to get you ready for this. That includes working out with you. If he's not willing to do it, go to a different AF recruiter.

xgray213 wrote: »

Which hours are the appropriate time to do the running days and the strength/calisthenic days? Because I'm starting to do some running today.

Well, if you're concerned about what conditions you'd be exercising in outdoors, it would really depend on what time of year you go in for basic training. Since you haven't enlisted yet, I'd just concentrate on putting the work in and worry less about which hours are appropriate.

But since you asked, AF basic training is only in San Antonio. If you arrive in the summer, be prepared to put in the workouts in some hot weather. You'll workout in the morning, but it'll still be 80-85 degrees at that time. I showed up in the wintertime, and we worked out in the afternoons. It was anywhere between 30-50 degrees (Texas weather is crazy).

As far as what the recruiter said, it's hard for me to believe that he has so many recruits that he can't help you. But if that's the case, he probably just wants to make sure you're serious about it before really investing his time in you. Keep in touch with him (or another recruiter if you wish), ask questions, etc. Show him you mean it, all while losing the weight.

Eat more whole grains (quinoa, brown rice, multigrain bread instead of plain white), lean proteins (chicken, fish, tofu), the good kind of fats (avocado, nuts- just don't go overboard!), more vegetables (the more color in it, the better!), more water. These foods are more filling and give you better nutrition.

Cut out or REALLY limit fast food, fried foods, starchy foods (eat sweet potato instead of reg. potatoes). No soda (not even diet- it makes you crave the bad stuff). Sweets and carbs are also bad.

Also, it helps to keep a pedometer handy- aim for 10000 steps a day and 4-5 days a week with 30 minutes of moderate to intense strength/cardio training.

Make sure you are at a 1000 calorie a day deficit if you want to lose 2 lbs a week. 1500 if you're active to lose 3. More than that and you're not getting enough nutrition.

xgray213 wrote: »

Oh and I did spoke to a recruiter on the phone today and he said that he can't do anything until I meet the exact height and weight requirements. So, I told my parents about it and my stepfather says, "Lose the weight!"

You're young and you're a guy. You'll lose weight pretty easily.

My son is about 5'10" and when he hit 200 pounds a few years ago at the age of 20 he made the decision to drop some weight and get down to about 170. It took him about 3 months. He used MFP, he stayed within his calorie goals and he ran a few miles every other day. He also plays soccer on the weekends.

The main thing to remember is that the weight loss component of your goal is almost entirely about eating less calories than you burn each day. Do that and you'll drop weight. We're all talking to you about strength training and calisthenics and running and endurance because your ultimate goal is the military where those things are important. How much of them you choose to do is entirely up to you but the more you do the easier it's going to be on you later.

You could easily lose the weight you need just by eating less than you are now. Cut out the junk food, eat more vegetables and lean meats and make sure you are hitting under your calorie goal every day. The problem is, while doing that, your body is shedding muscle along with the fat. You'd go into the military unable to perform well in the physical training part of it. Getting stronger and increasing your endurance now, while you're putting in the time to lose the weight, will put you in a much better place for doing well once you enlist.