Good evening, I'd like some advice from people on my situation. The extent of my fitness regimine is a mix of cardio and running, weights on and off, and body weight excercises. I try to eat three squares a day such as Breakfast: oatmeal, apple with peanut butter, lunch: salad or turkey sandwhich with no sauces, dinner: some kind of meat (lean preferrably), green beans, and mashed potatoes. Pretty typical. 4 days a week I run 2.5 miles at a 7-8 min pace immediately followed by 3 sets of 12 pull ups, 3 sets of pushups to failure, 30 tire flips (tractor tire), three sets of 10 chin ups, and ab planks. On off days I do an hour of combatives or trail/obstacle course run. A month and a half ago I weighed 209 (5ft 11in) my bench was up to 225 (three sets of 12) and I was really into lifting. Great for combatives, aweful for my run. Now i turned a corner and am going for leanness and speed. I leave for flight school in the AF in August. I have dropped to about 193 now. I can run farther faster now and my sprints have come back but I still want to maintain my strength if I can. Problem is this, I feel like the harder I run or cardio, I feel my strength and size vanish. Is the cardio forcing my body to eat my muscle when I train above my target heart rate? It's like I can get my upper body big, or I can shrink my waist. But not both together. Any advice on diet or workouts to help me achieve this? Thanks much.