Warm Up: 3 Rounds of
Barbell Complex
2 Hip Swivels

1) 8 Rounds of
3 DeadLifts (increase weight each set until 3 is hard but doable)
2 Scorpions

2) 5 Rounds of
6 Pull Ups (weighted if possible)
7 KB/DB Floor Press (7/7)
20 Seated Russian Twists 25lbs

3) 5 Rounds of
8 Overhead Squats
3 Jingle Jangles
8 Back Extensions

Here is an email I recieved with a question I get frequently:
Sir,
   I am currently in the Navy.  I weigh 230lbs I am trying to trim down to 200 lean I have increased my cardio but the weight is not coming off, I have been doing two workouts a day for a little over a month.  My workouts consist of Mon, Weds, Fri I do command PT which is about 45 mins and consists of 2 miles broken up into two lap intervals with push ups, flutter kicks, and crunches.  On Tues, Thurs I swim in the morning, I am up to 1200 meters.  I take the weekends off.  For lunch I do another two miles of interval training with 3 min rounds in between.  I maintain a vegetarian diet, which does consist of a lot of soy.  I do eat some junk don't get me wrong we have to treat oursleves, but I don't eat fast food.  I don't eat breakfast, for lunch I eat light and then a good dinner.

Thank your for your time
Very Respectfully,
D


D,

I rarely deal with athletes that have weight loss as their main training objective. I am not a nutritionist or dietitian, but would recommend you do some research on affective weight loss strategies. When you do such research, you will find that there are some common requirements:
  • NEVER skip breakfast!
  • Eat smaller meals every 2.5-3.0 hours
  • Ensure every meal has a quality protein source (nothing fried)
  • Ensure at least every other meal has vegetables
  • Cut out all Flour and sugar ( no bread, pasta, candy, soda, juice, etc...)
  • Do not drink anything with calories (no beer, soda, juice, sports drinks, etc...)
 Here is the except from Military Athlete about nutrition:

WHAT ABOUT NUTRITION?
We have a somewhat contrarian view of proper nutrition. First, we find the goal of proper nutrition can and is used as an excuse not to train hard. There are many people with great diets who are severely deconditioned. Likewise, there are many people who have terrible diets, but are very fit. 
 
We do believe that a bad diet will limit and hinder your fitness. Eat well, train hard, get plenty of sleep, and you'll make great gains.
 
Second, proper nutrition is intuitive, it isn't rocket science. You know when you're eating junk. 
 
Third, we believe strict, onerous diets are not sustainable over the long run. And we're in it for the long run. 
 
Finally, "event" nutrition is different from daily nutrition. If you have a long run, big climb, or tactical mission ahead, carbo load or you'll likely bonk.
 
Here's our Nutritional Guideline: 
6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don't eat carbs (bread, spuds, rice) or sugar. 
1 Day a Week: Cheat like a mother! Beer, pizza, ice cream - you name it! 
 
Is it easy?? Not at first, but it does work.  As for training, I would recommend our training sessions.  You may have to modify them a bit at first, but do what you can and continue to push yourself.  If you are trying to truly lose weight, you have to be VERY serious with your diet (not just here and there) and keep up your training...not only just cardio.  However, when you are doing cardio,  adding long slow distance training is very affective when it comes to weight loss. Long slow distance for 45-60 minutes generally jump starts your metabolism and burns fat. This is part of the reason we include it in our training.  

These are just simple guidelines that may point you in the right direction knowing very little about you and your situation.  

David