In the morning eat 2 boiled eggs and a banana to kick up your metabolism. Jog 2 miles. Eat small meals, for example, make a sandwich with ONLY whole wheat bread, mustard (doesnt have calories), your choice of turket, ham, or any meat of that sort. No bologne, cheese, or diary products. For 35 mins. straight without stopping I did a mix of jump rope, push-ups, and crunches. Afternoon, I ate a big salad with grilled chicken and italian dressing. I played soccer 6 days a week and that helped me alot, so basically I exercised 3 times a day. Drink water as well and only water. Every week I lost about 8 to 10 lbs. In 3 weeks I lost almost 30 lbs. because I was trying to get in shape to work for APD, but I had a seizure and fucked me up. Good luck with the Air Force