my fight prep... advice please

[SawaPawa]

I'm doing a thai interclub in dec between 15-20th (tbc) and here's my routine.

I need to lose weight but it's a day of weigh in without any cat's so I don't wanna be extreme dieting with 3rd yr at uni and a job to hold down also!!

Sun - run for about 1.5-2 miles then 3 sets of 5 sprints to the top of the catholic cathedral steps in liverpool, jogging back down to the bottom with a 1 min break inbetween sets. Will add to this week by week and I try to do it before eating anything.

Mon - Rest

Tues - run for 1.5 - 2 miles then 3 sets of 5 football pitch sprints jogging back, with a 1 min break between sets again. and I'll gradually build on this too

Wed - class

Thurs - class

Fri - rest

Sat - class

Food wise a typical day would be something like this: breakfast - bowl of porridge with skimmed milk + dried fruit, snack - low fat yoghurt, bannana, lunch: fresh spinach pasta with 1 chicken breast + fried tomatoes (i use a spray), snack: rice cakes with low fat cream cheese + smoked salmon, low fat yoghurt. Dinner: Aldi flavoured couscous (bout 300 cals me thinks) with prawns + peppers, snack: low fat yoghurt.

Most of my meals revolve around cous cous as I think it's a good carb.

I also allow myself a cheat meal or snacks twice a week. For example yesterday I had one of those ginsters buffet bars, a pack of crisps and a bar of choc as part of my lunch, I then had 1 tortilla wrap when I'd usually just have 2 of em for my lunch.

Any advice would be much appreciated.

[KidKimura]

I'd prob put in sprints more than twice a week, doing a handful before breakfast can be good, plus cos they don't take long you only need to get up half an hour earlier.

What weight are you now and what are you fighting at?

Plus what are your classes like? Are they heavily cardio based?

Are you doing any kind of strength training, like weights or bodyweight stuff?

[SawaPawa]

Ta mate!

I'll just be matched according to whoever's closest in weight on the day, haven't actually weighed myself in a while lol but I reckon about 80, I'd like to get down to 73ish.

And yeah the classes are pretty cardio intense.

Not doing any strength training, never really bothered with it to be honest with ya.

Oh and my diet, I forgot to mention that I usually have a bag of snackajacks or some other low fat crisps during the day, plus another yoghurt or piece of fruit.

[KidKimura]

What you do outside of classes really depends on what you do in them, ask you coach what stuff you should be doing.

I would suggest at least some bodyweight exercises, push ups, sit ups, squats, that kinda stuff. I like to do them in between sprints, or if someone else is there I'll do padwork.

[Superhornet]

I can't see a lot of protein in there mate:(

[SawaPawa]

can't believe i've missed that!! I'll start snacking on tuna more me thinks, can't be assed buying whey.

[Superhornet]

Tuna, Sardines, Mackrel, Prawns, Eggs, Nuts, all are fairly in-expensive these days.

[LewisJ]

I can't see a lot of protein in there mate:(

Look harder and you might see it


Food wise a typical day would be something like this: breakfast - bowl of porridge with skimmed milk + dried fruit, snack - low fat yoghurt, bannana, lunch: fresh spinach pasta with 1 chicken breast + fried tomatoes (i use a spray), snack: rice cakes with low fat cream cheese + smoked salmon, low fat yoghurt. Dinner: Aldi flavoured couscous (bout 300 cals me thinks) with prawns + peppers, snack: low fat yoghurt.

PLus other things in there contain good amounts of protein.

[SawaPawa]

Over the last coupla days I've eaten more protein at the expense of carbs and veg (still have em with every meal mind) and I've felt more lactic acid build up. Makes me wonder how much protein I need given that I'm not trying to bulk up, just keep what I've got and be able to train hard.

[Superhornet]

What do you weigh?

The protein is going in late on and so ideally I'd start with some protein in the morning - Eggs? You've just had all nigh repairing your muscles using protein, carbs are switched to the brain, others have the potential to be stored and in worse case be stored as fat. The breakdown of carbs will lead to the release of water and storage but not in a particullarly helpful way.

Combining Carbs and protein has never worked really well for me.

A pre-bed protein based feed would be advantageous.

I've often found a couple of days where I feel doddgy when switching to a protein rich diet but its usually due to a lack of digestive specific enzymes. Once they are accrued I have more enrergy.

The caveat to benefits in an increase in protein diet is and increase in fibre is needed.

I think the whole body building word has muddied the water on high protein diets bulking you up. Its bolx. Its high carbs and protein that lead to that.

[Superhornet]

Look harder and you might see it




PLus other things in there contain good amounts of protein.

Im off to spec savers.

[KidKimura]

You shouldn't be eating protien instead of carbs. I like to try to put a good carb source, a good protien source, and a couple of portions of fruit/veg in each meal. Doing proper cool downs and some carbs post training will help the lactic acid build up.

I wouldn't worry too much about gaining weight, you won't unless your doing specific training to do so, but you need the protien to repair your muscles.