I'm dieting currently, and would like to continue doing so, but without over taxing my body. I want to do a 4 day split, while prepping to re-take my Army PT test in 3 weeks. I'd like to do this training: Day 1 - Upper body bench press - 4×4 1-arm DB row - 3×8 High cable rear delt flyes - 2×12 Day 2 - Lower body Squat - 4×4 1-leg RDL - 3×8 Back extensions - 2×12 Day 3 - Upper bod chin up - 4×4 DB shoulder press - 3×8 Rope Face pulls - 2×12 Day 4 - Lower body Deadlift - 4×4 Split Squat - 3×8 Glute bridge with stability ball hamstring curl - 2×12 I want to continue to lift heavy so I don't lose muscle mass in a deficit, which, if I just do the PT improvement plan below, which is focused mainly on endurance, I will. I could bring my calories up a little bit so I'm not so much in a deficit (12xbw instead of 11xbw). I have two possible PT imprvement plans. One is a 30-day plan the other is more intense, it's a 15-day shape up, to get ready in a hurry, I think. If I finished out following the 30 day plan, it looks very much like the first week Monday -Thursday, just repeated through the rest of the 3 weeks, however, what I did was merge the two. What would be my smarter option? P.S. I can tell you right now I won't be running 2-5 miles. It's hard enough for me to run 1 right now. I think the second option is too intense. Imrovement plan one looks like this: Monday: Pushup improvement plan #1, 8 minute abs Tuesday:Running long distance 8 minute abs Wednesday: Pushup interval training, uneven pushups, pushup pulses, full situps Thursday:running interval training/ 8 minute abs Friday: Pushup interval training, 8 minute abs Sat/Sunday: rest/light stretching Repeat for 3 weeks till Fridays and do a practice PT test. Here's the PT improvement plan that's meshed together: By the way, I want to mention that I did NOT make up the above plan. I got it from the Army. What do you think is my best option? To simplify things: I want to continue my fat loss, eating in a deficit, but since I have to work on endurance a bit with the PT test, I want to continue heavy lifting to keep my muscle. 1) Should I do the easier, less intense PT improvement with lifting 2) Should I do the more intense PT improvement with lifting 3) Should I just ignore the PT improvement and throw in some extra pushups and situps on my lifting days and just concentrate on running? 4) Should I bother to up my cals?