need to drop weight

[fighterchick]

Hi
I have afight coming up in 5 weeks and need to drop 4kg.
My training:
sundays: midday 1 1/2 hrs cardio
mondays: am/weight training - high reps + low weight. PM/ pad work
tuesdays: am/ light cardio pm/2 hours sparring and padwork
wedesdays: am/ cardio and light weights
thrusdays: am/pad work and light cardio
fridays: pm/ padwork and cardio
saturdays: DAY OFF

Diet typically:
Meal 1: porridge with scoop of whey mixed in or cottage cheese and a banana
TRAIN
Meal 2: Piece of fruit
Meal 3: Salad with chicken and small amount of boiled potato or veggies and lean meat
Meal 4: tin of soup with 2 ryvitas
TRAIN
Meal 5: breaded fish with baked beans or salad

I am 5 foot 5, 64kg. My body fat is about 22%.
I am trying to add more cardio in but at the moment even to get through a training session is proving to be quite difficult as my legs are getting really heavy early on.

ANY SUGGESTIONS WOULD BE FAB!!!!!

[Torturerforfun]

The following may help

Nick

Cutting weight with a day before weigh in

Method

Get to within 8-10 lbs/3-4Kg of of the weight with your diet, then cut the rest in water

2 weeks out

Training

Cardio in the morning before eating, cardio in the evening after your last meal

Morning and evening:
20 minutes on the treadmill before you sleep or if that isn't possible try 3X5 rounds of jump rope. Even the bike, just so you are burning calories after eating and making your body work before sleeping.

Drink at least a gallon (4 litres) of water a day, always keep a bottle of water in your hand so that you're sure you're drinking at least a gallon.

Sample Diet 1

Breakfast:
Oatmeal with half a banana and a scoop of whey. Water and a cup of green tea.

Snack:
Almonds/dates and some more water.

Lunch:
Usually a salad with grilled salmon or chicken
Snack:
Maybe a ryvita cracker and some more almonds and some fruit.

Dinner (not after 6pm):
Chicken or fish, (chicken's generally better) with salad or rice. (Salad is lighter but Rice give's you more energy to train)

Optional :
Flaxseed oil and 2-3 glasses of green tea before bed.

Sample Diet 2

Meal 1:
1 Packet Kashi Oatmeal (Truly vannilla)

Meal 2:
1, 4oz banana, 1 table spoon natural Peanutbutter

Meal 3:
4 oz ground beef 98/2 best or 96/4 acceptable and 1/2 cup brown rice

Meal 4:
1 scoop of protein

5 days out

Increase your water intake, drink 1.5 -2 gallons (6 to 8 litres) a day

24 hours before the weigh in

You put on Albolene, (You rub it all over your body, especially in your arm pits, you neck, and your ass crack, These are the places that heat up most.) and then the plastics. On top of that you should put on some sweats and sweatshirt. Sometimes I will put on a jacket on top. You will either jump rope, run, shadow box, or sit in a sauna and shadow box. I do five minute rounds for about 30 minutes. Sit around for the next 30 and let it pour out of you. You should lose about 3-4lb every session.

Do one session right before you go to sleep the night before the weigh in. Another one when you wake up, and if need be one more about 1.5 hours before the weigh-ins.

Note: A lot of other people believe that you should ONLY use the sauna the day of the weigh-in as you want to be dehydrated for the shortest amount of time possible.

AFTER WEIGH-INS:

Start to sip on Pedialyte (Note: a product for rehydrating babies who have had diarrohea or Gastro) until you finish one of the large bottles or a couple of the smaller ones. After weigh-ins I will slowly begin drinking for about 30 minutes and then start to eat a bit.

Eat some wheat bread to keep your stomach settled and then begin to start putting chicken, rice and pasta back in your body. Protein bars are ok as well and then EVERYTHING.Once you are sick to your stomach chill for a while until you lose about 5 pounds in the restroom (not really 5) and your stomach will relax.

You should be pounding the water until you finish a gallon the same night after weigh-ins.

Note: Your piss will get darker while you are cutting and you don't want to let it get brownish because that is kidney problems.

As you are re-hydrating you wanna keep drinking a ton of water until your piss is getting to be clear again and then you will know that you are re-hydrated fully again. After cutting so much water you usually won't piss for until you are almost 3/4 of a gallon back in your body. Continue to drink water ALL night, meaning when you wake up in the middle of the night to piss, drink more.

Day of Fight

I always eat some Pancakes in the morning for some good carbs. I will kind of go back on my regular diet after breakfast but just increase the amounts a bit. Don't get sick the day of, so eat in moderation and use the toilet (very necessary). Eat some fruit also through out the day. Begin to back off as the event gets closer so you are not bloated and feel bogged down. I don't know if these are all scientifically correct but it has worked for me many times.

[fighterchick]

thats really helpful - thank you. i'll try following the diet you posted. my weigh in is literally about 2 hours before the fight so i wont be able to do the other bits before the fight. If you have any tips that be great - i am worried if i diet down too much i'll be too fatigued to fight!?!?

[Leigh]

Tissue paper work wonders. Also, try two fingers down the throat after meals

[fighterchick]

great response didnt think of that - how original and sooo funny!
At least i got one decent response. People like you are the kind that will stop people visiting this forum and give this forum a bad name!

[Ben_Hutch]

LOL at telling Leigh off.

[Leigh]

great response didnt think of that - how original and sooo funny!
At least i got one decent response. People like you are the kind that will stop people visiting this forum and give this forum a bad name!

1) Wrong, people like me are why this forum is popular and others have died

2) What do I care if you stop posting here?

3) How about not asking such a stupid question? If you weren't so lazy, a search (here or google) will tell you how to lose weight. There are loads of threads on it. You got the response you deserve

4) Your training routine could use a lot of work

Good luck in your fight

[2t2t]

great response didnt think of that - how original and sooo funny!
At least i got one decent response. People like you are the kind that will stop people visiting this forum and give this forum a bad name!

You know the people to piss off! Leigh is actually one of the best fighters in britain and you should be honored that he even replied to such a stupid question.
And i actually only log on to see if leigh has abused anyone lately. Its funny.

[fighterchick]

why would i be honoured that someone suggest i put fingers down my throat to lose a few kg??
how is asking for some suggestions on how to drop some weight a stupid question??

[bigleeroy1]

stop eating cakes and biscuits go for a fucking jog...... bam sorted!!!