Need to lose 8 lbs in 3 weeks

[thomaspaine]

I'm currently 5'8" and 178lb at around 15% body fat, and I'm competing at a bjj tournament in about a month. I'd like to compete in the 155-170lb division, so as of today I have 3 weeks to lose 8 pounds. I'd prefer to lose as much weight as possible the healthy way rather than just cutting water weight since I've been meaning to get down to 170 for a while now, and cutting weight is a pain in the ass.

I currently train BJJ 4 days a week for about 2.5 hours each session, and I've started doing HIIT sprints on the 3 off days. Unfortunately I am a total noob when it comes to dieting and nutrition. I kicked my diet off 2 days ago, but a friend of mine mentioned that I wasn't getting enough calories, and that my body would go into starvation mode and my metabolism would drop, thus limiting my weight loss. Here is what I ate today:
3 hard boiled egg whites
2 apples
1 banana
2 glasses of skim milk
1 small piece of skinless chicken breast
1 can of tuna fish
1 can of baked beans
1 turkey sandwich w/ lettuce, tomato, light miracle whip, slice of cheese, and wheat bread.
Tons of water

According to www.fitday.com this comes out to about 1600 calories at about 40% from protein, 40% from carbs, and 20% from fat. Is this all right or should I be eating more? Ideally I'd like to maintain my muscle mass and loss the fat obviously, but I realise that since I want to lose so much weight in a such a short time span that some muscle loss is inevitable. Any advice would be helpful, thanks.

[sivari]

Always when you lose fat, you lose also muscle. Unless you're on steroids.

If I had to cut 8 pounds in 3 weeks, I'd go the most hardcore way.

[Omega Supreme]

PFT, I can lose 8lbs in one day. Get a serious question...

[CanucKyokushin]

I once lost 8 pounds in one weekend while camping. You see I had a serious case of diarrhoea and.....

I have to say that everything in your list makes sense. Remember you can eat just about anything you want and still keep a fat off. Just do it in small quantities. Only eat until you’re satisfied. And sweat. Sweat a lot. Go to the gym and of Dojo and workout.No energy bars.But I do recommend protein shakes so you get more proteins ,calcium,vitamins and iron you may not get.IMO


recap:

-Eat well
-Eat in small quantities until you feel full
-And sweat

[CaliKyle]

Always when you lose fat, you lose also muscle. Unless you're on steroids.

Anyone that knows anything about combining weight training and cardio knows that's totally false.

Stick to your present regimen and diet. Make sure that when you're rolling or running that you're working up a considerable sweat each time. For the cardio, go at least 45 minutes per session. I'd personally think you weren't eating enough for mass building, but your diet should work well for getting leaner.

[Renn]

Hmm... 1600 calories does seem pretty low, especially with how often you workout.

I personally consume 2400-2500 a day and i don't work out as much as you. I'm 5'8" 141, 13% BF so basically you are just a bigger and bulked out version of me. My metabolism is by no means exceptional (i am over 26) either.

My diet splits are also close as well. I'm at 50-30-20 (Carb-Protein-Fat).

Do you have a real slow metabolism, heavy-boned, have problems typically losing weight, etc?

Losing 2 pounds a week should be cake (which would make it 6 by the end of 3 weeks), and cutting a couple more shouldn't be a problem.

I personally don't think you are eating enough, and if you're working out pretty hard, you are gonna need those calories. Just my thoughts though.

[baofuhaibo]

You need to HIT the weights. Do 2 or 3 excercises for the legs and 1 excercise for all other body parts, in compound moves. Use dumbells, not barbells, consume some whey protein but no creatine, do 3 sets of 8-12 reps, unilateral moves(One heavy dumbell at a time, not alternating), use compound power moves like one handed arnold presses and dumbell power cleans, get 1 gram of lean protein per pound bodyweight, eat 6-9 times a day, eat more fruits and veggies, consume protein shakes before and after workouts with skim milk, fruit, and protein, cook dry beans and have a big bowl every day. Eat some almonds. Do full body circuits, supersetting lower body to upper body movements, then opposing muscle groups.

[oldman_withers]

I have two suggestions:
1. Get a colonic. Some people lose like 10 lbs when they get their colons cleansed.
2. Get a tapeworm. They work like a charm, but don't let it get too big!

[WhiteShark]

PFT, I can lose 8lbs in one day. Get a serious question...

This. Seriously don't go nuts eating and you can drop 8 pounds in a sauna the day of the weigh-in.

[Phrost]

I have two suggestions:
1. Get a colonic. Some people lose like 10 lbs when they get their colons cleansed.
2. Get a tapeworm. They work like a charm, but don't let it get too big!

Gabe Ruediger spotted!