Need to loose 5kg in 8 weeks

[wagon]

I need to get from 89kg to below 84kg in a little under 8 weeks. My diet is generally pretty good:

Porridge (7am)
Protein shake (10am)
Chicken or tuna salad (1pm)
Fruit or protein shake (3pm)
Wholemeal pasta tuna / chicken (6pm)
Protein shake (10pm before bed)

I also take:
Creatine ethyl ester (approx 3 grams a day)
Tribulus (2 - 3 caps / day)
L-Glutamine (2 - 3g / day)
Glucosamine (4000mg day "bad joints")

I have Thermobol but haven't started taking them as I had cramps before.

Any suggestions as I train pretty hard 5 days a week and don't tend to do heavy weights (more circuits).

[Tomatohead]

in your last week drop the creatine take a diuretic should drop bout 3kg from that increase prtein intake. and get on the carnatine serum, that should about do it for ya mate 8kg 8 weeks piece of piss i shit more than that

[manimal]

when are u weighing in, in relation to the fight?

[wagon]

hour or two before

[Nak-Muay]

Porridge (7am)
Protein shake (10am)
Chicken or tuna salad (1pm)
Fruit or protein shake (3pm)
Wholemeal pasta tuna / chicken (6pm)
Protein shake (10pm before bed)

Not enough carbs for training... You should probably add in something low gi and carby like 4 hours before you train.

[wagon]

Not enough carbs for training... You should probably add in something low gi and carby like 4 hours before you train.

My energy levels for training are not a problem. It's loosing the weight that I was asking about. The lunch time salad sometimes contains a small ammount of pasta (about a hand full) and that does me fine.

[Nak-Muay]

My energy levels for training are not a problem. It's loosing the weight that I was asking about. The lunch time salad sometimes contains a small ammount of pasta (about a hand full) and that does me fine.

Too loose weight you need to train hard and do hard cardio, to do hard cardio you need enough fuel (carbs) to train... You didn't mention the pasta, but I would say make sure the fruit is a low GI carby fruit (at 3pm).

[Nak-Muay]

Run at least 5km within 20 minutes in the morning 5 days a week. Give your self 5 minutes and then do some HIIT, 30 seconds on at a VERY high pace, 30 seconds off, repeat for 2 (if really tired) up to 10 reps (quite energetic). That will melt around 500 calories off you... (It does me any way). Can be done on treadmill or street... I do it on the treadmill as it is easier to measure.

Diet is fine, just make sure you eat enough to train and are doing a shite load of cardio.

[AntonM]

Too loose weight you need to train hard and do hard cardio, to do hard cardio you need enough fuel (carbs) to train... You didn't mention the pasta, but I would say make sure the fruit is a low GI carby fruit (at 3pm).

Thats verry debatable!

Our body dont just use carbs for energy, but protein and fats aswell! What i have found that works for me is i get beter energy sourse for training from protein and unsaturated fats like (nutts, seeds). Carbs are good but if u eating often enuff u dont really have to overload on carbs to train hard.

Another thing is drink shit load of water (5liters a day), it will spead up your metabolism. Other than that what you doing seems ok.

[Femme-ma]

Sod all that. Where/When/Who/What are you fighting? :)

Rach.

[Nak-Muay]

Our body dont just use carbs for energy, but protein and fats aswell! What i have found that works for me is i get beter energy sourse for training from protein and unsaturated fats like (nutts, seeds). Carbs are good but if u eating often enuff u dont really have to overload on carbs to train hard.

Another thing is drink shit load of water (5liters a day), it will spead up your metabolism. Other than that what you doing seems ok.

Not really... i think it is quite well known that the body takes most of its immediate energy from carbs, complex carbs are the best things to eat before you exercise. Pasta, Breads (careful on which), potatoe are all pretty good and most fruits / vegatables. Proteins are more useful after training because they repair muscles, etc, etc... yes you need protein in your body so that this can happen when you exercise etc, but immediately after you need proteins either from a shake, fish or lean meats. Fat is basically 'reserve energy' something I once heard is you have enough carbs to run for 30 minutes, but enough carbs to walk hundreds of miles over many days (probably exhadurated, but that's a pretty good image).

That is not all the facts, but I think it is a good starting point on how to think about nutrition if you are not too interested in reading further.

[Tomatohead]

its not a right or wrong situation but i think what anton suggest seems more sensible particularly the water as it also keeps a good kidney fucntion and helps the body shift the water much more easily. you need your good fats and protein more than you need your carbs but you still dont want 2 cut out your carbs completely just go for the safer carbs.

[stapesmk1]

I have found that dropping my carbs to 1g per kg of bodyweight and supplementing my training with long distance steady state runs has dropped loads of weight for me.

I would normally consume around about 3.5g of carbs and 1.5g of protein per kg body weight, made up of complex carbs from oats and brown rice, medium-chain carbs from baked potatoes and simple carbs from bananas and sports drinks spread evenly over 5 or 6 small meals throught the day with the simple carbs before during and after training. Protein from Whey, tuna and chicken with plenty of steamfresh veg thrown in and cheat food at a weekend. I found this gave me enough fuel during the day to avoid sugar cravings and the urge to binge, aswell as providing enough energy to train hard and recover well. Definately have a meal made up of complex carbs 90mins before training and simple carbs just before mate.

To drop weight I have slowly reduced my carbs over 8wks (not all at once) to the point now where I'm only eating 1g or less per kg of bodyweight, made up of complex carbs for breakfast and a banana before training. Reduce the carbs steadily so as to retain muscle and strength aswell as so you don't get run down or too fatigued. The steady state runs are a supplement to my training, I havent taken anything out, I have just added them. They will not improve my MMA specific endurance (ie strength endurance and anaerobic endurance), but they do act as a really good way of burning extra calories.

It is hard, you will feel tired and you will feel hungry, but keep your chin up, drink plenty of water and if you feel you need extra carbs or a quick fix, reach for a bowl of alpen, rice cakes or a piece of fruit rather than anything like chocolate or bread.


Its horses for courses mate and theres plenty of science behind lots of different methods of weight loss. No one way is right or wrong, you just gotta find what works for you.

Hope thats given you some help and/or ideas mate . Keep us informed.

Stapes.