When Im deployed which is every 4 months or so for about 4 months at a time, I do some serious diet and working out. I lift weights at night and crossfit in the afternoon. I get down to about high 180 low 190 at about 11 to 13% body fat. When im home I tend to just lift and my diet is garbage LOL! I weigh in at 211ish on a normal day. I would love to crossfit here in the states but it is like a 100 bucks a month now at our local CF gym!!!! F that when I have a sweet ass free gym on base. My main supplements are a pre workout (craze by ds sports) Protein, bcaa's, fish oil and a one a day multi vitamin. I would say the best thing is to stay consistent with working out. Even if you only have 20min make it count and you will feel way better on a daily basis.