Is losing 10kg to make weight for a fight in 25 days excessive? I have done 8kg in 14days before with no probs
I need to make 74, 75kg into 65kg for a fight on 1st June. Does anyone have any useful advice to offer? I have already cut out booze, don't smoke (never), and training intensly 6 days a week.
Other than that some diet advice would be useful to go with the above.
Thanks in advance for any help.
Energy Efficient? I think not. Please Help Me. By Clicking Me!?
Answers:
It is excessive but can also be done it takes dedication and I think you can reach your goal easily with your attitude.
Ok, you need to consider your carbs & proteins. What you need to do is eat 6 meals a day but make the carbs low GI for weight loss and your protein leaner so if you're having dairy make it low fat always. Cut out any fat on the meats and bulk up on the vegies.
We are now talking weight loss not bulking up so you need to take out all sugars as well. Have only two pieces of fruit max. a day and make them apples & pears low GI types.
First thing in the morning grab a lemon and squeeze it into a mug of hot water. Eat a low GI breakfast so make sure it's a good carb cereal with a tblsp of almond slithers & have a piece of raisin toast with no butter as well.
Make sure you are drinking around 2-3 litres of water per day as well minimin not sure of your training but you lose heaps of fluids when exercising so kepp this in mind. Have a green tea in the morning after breakfast & at the end of the day it aids in boosting your metabolism.
Mid morning snack have a tin of tuna in springwater any flavour is fine. Or one boiled egg.
Lunch needs to be high protein & low GI so go for a multigrain roll with heaps of salad & 50grms of lean meat your choice turkey & tuna are my tip. No cheese at this point unless it's cottage. Or go for a low GI pasta (whole grain) w salad/vegies & tuna. Portion control is really important you don't want to maintain you want to lose weight so never have a full stomach after you eat always feel good not full. You are also increasing number of meals so you will have more energy during the day. You must eat even if you are not hungry as it eliminates blow outs.
Snack in the arvo needs to be high protein and low GI again so go for a yoghurt w peaches or a protein bar or smoothie.
Dinner needs to be protein based so go for a 150g steak, 200g chicken, 250g fish/prawns grilled only or BBQ'ed. Heaps of sides but all healthy options like a spinach salad with vegies galore. If you are not up to this have a 5 egg white omlete with a big salad. Do a stir fry with mushrooms, boc choy & bean sprouts w garlic & dash of oyster sauce!
Last snack try to avoid but if you are peckish go for a scoop of low fat, low carb, low cal ice cream. Eliminate any carbs at the point of the day. You need them in the morning and will feel bloated if you eat them at this point.
When you exercise don't eat carbs 2 hours prior or 1 hour after but you can eat protein instantly before & after. Exercise needs to be at least 2 hours per day as intense as possible but that should be easy. If you can join a bootcamp to get the added cardio or increase running & do interval routines with lunges, squats, push ups, burpies & sprinting in between your run this gets the heart pumping.
Hope this helps & best of luck with the fight.
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