Making weight

[ashy51]

Hello...

Right, I need to lose near enough 7kg in just under 7 weeks, this may sound easy to some people as its only around 1kg per week, but its the first time I have had a set time to lose a certain amount of weight by.

My diet is fine right now, but my main concern is what type of training I should be doing in the gym. As well as attending 3 mma sessions per week, I am able to get to the gym 3 or 4 times as well, but while Im there do I want to be focussing purely on cardio? Or do I still need to keep some weight training in the mix? Or will this have a negative effect on me losing the weight I need to? I fear that im thinking about it way to much which is going to slow me down even more.

Any help is much appreciated!

Thanks:D

[MikeyL]

no offense mate put can you post your diet up?

[ashy51]

Ofcourse, its usually something like this:

7am - protein shake + 3x weetabix
9am - piece of fruit
12 - ham sandwich in wholemeal rolls and a few jaffa cakes:D
2pm - another piece of fruit
5pm - around 300/400g of chicken on its own, maybe a bag of baked walkers crisps
8pm - 2x weetabix

I also have atleast 4L of water a day, I know its not the best diet in the world but its amazing compared to what I was eating 4 months ago. I have only just got myself onto fruit, but I CANNOT stomach veg no matter what, for some reason it just isnt happening lol.

Hope you can help Mikey!

[MikeyL]

to many carbs mate, what about salad rather than veg?

also cut out all the crap you know you shouldnt be eating! (jaffa cakes etc)

[Smiler]

Hi!

Go for a 45 minute walk each morning.

Cut out the fruit and jaffa cakes, replace with the equivalent calories of nuts.

Two simple changes that will help you lose about 2lbs of fat each week.

Hope this helps,

Smiler

[mangler]

easy i cut 13kgs in 5 weeks for my last fight! i personally wouldnt change anything if i was you just cut out the crisps and add in broccoli and then 2 weeks before the fight lay off the 8pm snack and heavy weights! and especially stay off them roids replace em with spinach agagagagaga choo choo popeye the sailor man!

[boxingbrit]

Smiler is bang on there IMO

[ashy51]

Cheers guys. Mikey - I also cant handle salads at the minute, seen as I have never been eating healthy and have only just started to eat better, most healthy things make me sick at the moment.

Smiler - So should I just do the walk each morning, with no weight training at all? Also, is there anything I could replace that stuff with instead of nuts? I also hate nuts, something I really cant eat.

And yes I am sorry for being the most fussiest eater alive, I think thats my main problem lol. Thanks again. Any other info appreciated!

[MikeyL]

maybe a low carb protein source, jerky for example

[ashy51]

How much and how often throughout the day?

[MikeyL]

just replace the fruit with it. I personaly wouldnt drop the weight routine but maybe adapt it depending on what you are doing at the moment.

[ashy51]

Well thats the thing im wondering most about, what type of training should I really be doing? Would I be fine cutting out the weights for 7 weeks and just sticking with cardio, or should I carry on with both?

[MikeyL]

do both.

what weights routine are you doing at the moment?

[ashy51]

Im not at the moment, I havent trained for the last 3 weeks and just got started again yesterday. Before I stopped I didnt have a set routine, was doing some full body workouts and body weight workouts, but I would like to have something to stick to for the next 7 weeks.

Are there any particular weight routines to do alongside cardio to help weight loss? If so what reps/set structure would it be?

Btw, hows the wrist feeling?

[MikeyL]

there are ones that i find better than others but many people rate diet as at least 90% of weight loss. I find that as smiler said, increasing NEPA really helps as well. Im talking about weight LOSS though not weight cutting. I really have no experiance in weight cutting so maybe someone else down the gym could help (John dale just did a great weight cut)

Wrist is healing nicely, im back to light rolling but I still have very little mobility and cant put any real preasure on it.

I would stick to a full body workouts with 5 - 8 compound excersizes using 20 reps per excersize, 3 times a week. plus inteval training twice a week and the walks Smiler suggested.

Ill have a chat with you on wednesday

[Smiler]

Hi!

The walking will burn 100 kcals per mile walked if you are a 140lb person. A lb of fat is 3500kcals. If you do it first thing in the morning, on an empty stomach, you will be utilising fat as your energy source, and can calculate how much fat you are burning. Walking won't burn away your muscle tissue nor burn you out for proper training.

Replace the fruit with a protein source if you can - but whatever you do, stay away from anything sweet until the fight.

Sweet food = fat, to simplify incredibly!

In respect to training if you have a fight coming up you need to get fight ready, so you should already have your base. This last period you need to focus on your weak spots and work to improve them. At this time I would be getting quality sparring in, as much as possible, mixed with pure technical workouts, allowing for the correct recovery, and adjusting your training accordingly. Sport specifics must come first at this time I feel...

Hope this helps,

Gary

[ashy51]

Thanks guys, got a lot of useful info to take away with me here.

I am after weight loss really and not seeing it as a weight cut, as I have no intention of putting weight back on after, if anything its middleweight that is my ultimate goal.

My main problem with eating the healthy foods is I just dont like them, I can understand pro fighters having to eat stuff they dont like as it is their job at the end of the day. Btw this is only for my 2nd amateur fight, so im still learning and still have a hell of a lot to learn, but it is all helping me with my goal of eventually fighting at a much lighter weight than I am now, so im just taking it one step at a time and dont want to rush it.

Thanks again lads.

[Smiler]

Ashy, lol, healthy food can be really tasty!!!

Where's Swanny when we need him!

Trust me, prepared properly any healthy food can be really tasty and full of flavour....look to add texture to your foods, correctly seasoning, use of spices/herbs/marinating...

You can even make things like broccoli exciting lol!

Smiler

[Young Sexton]

Instead of doing weights your probley better off sitting in a sauna for 30 minutes a night wearing a sweat suit.

[Smiler]

And then drinking and putting the fluid you've just lost back on...

Better doing sports specifics this close to a fight...

Smiler

[Young Sexton]

I weigh myself before i go in, then drink half of what ever i have lost when i come out. If i do, do any cardio at all 7 weeks out it will just be light jog on the tredmill, or hitting the pads etc to make sure i dont injure myself.