I have to lose 15kg in 5 weeks.

**Sang** · Posted On: 2/05/2013 10:00pm

Hey Battlefields, i'll give you a guideline of what i eat to lose weight and train daily at 80kg.

Meal 1 at 7am before work:
1 scoop protein + 4 fish oil

Meal 2 at 11:30am:
1 sandwich (multigrain bread + double most people's ham amount + 1 slice cheese + lots of green)

Chewing gum through the day.

Food on the way to the gym at 5:30pm:
1x apple or pear or equivalent in whatever is nice like lychees

Post workout (9pm):
1 x yoghurt (one of those 6 pack things with the fruit/sugar added)
5gm creatine

1 hour after workout:
250grams of steak with the fat on it dipped into Thai sauce (fish sauce, chill powder, lime, ground toasted rice, herbs)
spinach + other vegetables.

Cheat meals:
There are none really, i allow for two restaurant meals a weekend where i go over the calorie amount but eat good stuff.

Feel free to modify it slightly for your weight.

***jnp*** · Posted On: 2/05/2013 11:12pm

When I wrestled as an 18-20 year old, I regularly cut 7-9 kg to make weight. When I started out, I did it by cutting water weight.

Later, I found that my performance during matches greatly benefited from a slow incremental cut over 2 weeks as opposed to cutting that much water weight 2-3 days before the match. I did this by limiting my calorie intake. Basically, I made sure I burned more calories than I ate every day. The key to doing this without feeling like a zombie is to ensure the differential is not too great. If you burn 2000 calories in a day, make sure you eat 1700. Obviously this is a rough approximation.

I know that cutting 15 kg in 5 weeks is not an easy task for someone who is A. not terribly experienced at weight cutting, and B. not significantly overweight in the first place.

My (dated) advice is to find out how many calories you're burning on a daily basis and take steps to ensure you're eating 10-15% less calories than that every day. When I was that age, I did this by weighing myself 3 times a day, morning, noon and night. After establishing a baseline, I made sure I lost a little weight every day. It was usually no more than a quarter kilo.

Slow, incremental loss is the key to maintaining cardio and strength while continuing to drop weight. You'll still feel like hell sometimes, but that's what happens when you go calorie negative on a regular basis.

This knowledge is 20 years old, so if Alex, ChenPengFi or Sang disagrees, listen to them.

**ChenPengFi** · Posted On: 2/05/2013 11:35pm

Originally Posted by jnp

This knowledge is 20 years old, so if Alex, ChenPengFi or Sang disagrees, listen to them.

I agree 100%.
I also think the goal should be a little more conservative; say
"Let's train smart for this, my first comp, and try to do my best, not get hurt, and learn a lot"
rather than the current
"I will shrivel myself into looking like a boiled horse, to win a gold medal in my first comp."

At BF, the Bernardot book i linked to actually has different meal plans based on caloric intake and types of demand.

***battlefields*** · Posted On: 2/05/2013 11:55pm

On the advice of many (although there have also been many that say I could easily do it) I have looked into changing the weight category to Heavy. Still have about 8-9kg to lose if I can change the division.

**Sang** · Posted On: 2/06/2013 3:03am

Originally Posted by jnp

This knowledge is 20 years old, so if Alex, ChenPengFi or Sang disagrees, listen to them.

Still good advise, you need an iron will to handle a large calorie deficit for long.

The only issue i find with closely following weight changes every day is the carbohydrate weight fluctuations. After my 2 big meals on the weekend i'll bounce up at least 10 pounds before the Monday in glycogen water weight and slowly lose this through the week.

Good idea switching weight classes Battlefields, at white belt i wouldn't even care if you come in at the bottom of the weight. No reason to make it more stressful than it should be, its a game of soccer on the weekend.

**Diesel_tke** · Posted On: 2/06/2013 9:17am

Originally Posted by battlefields

On the advice of many (although there have also been many that say I could easily do it) I have looked into changing the weight category to Heavy. Still have about 8-9kg to lose if I can change the division.

That's a good call. Now you can spend the time enjoying the competition.

**-TANK-** · Posted On: 2/06/2013 9:52am

Originally Posted by battlefields

On the advice of many (although there have also been many that say I could easily do it) I have looked into changing the weight category to Heavy. Still have about 8-9kg to lose if I can change the division.

Bought the Gracies diet book, it works real well for a lifestyle. Found it hard at first.
I wrestled, all my boys wrestled and raw veggies worked fairly well, and meals no larger than the fist really work.

There is some awesome advice on this in this thread, but for you-good luck. Remember the story about Daniel wanting to be fed vegetables for 10 days, that works if you add some egg whites, small amounts of meat, pasta when it is timely but portions that are small. One guy here swears to "Ruby Reds", also, who knows. Good luck amigo.