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  1. thomaspaine is offline

    Registered Member

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    Jul 2005
    Location
    San Francisco, CA
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    191

    Posted On:
    9/23/2005 12:44am


     Style: No-Gi BJJ, Muay Thai

    --
    Hell yeah! Hell no!

    Need to lose 8 lbs in 3 weeks

    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.
  2. sivari is offline

    Registered Member

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    Jul 2005
    Location
    Turku, Finland
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    176

    Posted On:
    9/23/2005 7:40am


     Style: Brasilian Ju-jutsu

    --
    Hell yeah! Hell no!
    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.
  3. Omega Supreme is offline

    Administrator

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    West Coast
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    22,960

    Posted On:
    9/23/2005 9:31am

    staff
     Style: Chinese Boxing

    --
    Hell yeah! Hell no!
    PFT, I can lose 8lbs in one day. Get a serious question...
  4. CanucKyokushin is offline

    He'll flip ya!

    Join Date
    Mar 2005
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    ?????????
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    Posted On:
    9/23/2005 10:11am

    supporting member
     Style: Not.....working

    --
    Hell yeah! Hell no!
    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
    Last edited by CanucKyokushin; 9/23/2005 10:13am at .
  5. CaliKyle is offline

    Registered Member

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    Jul 2005
    Location
    SoCal and loving it
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    325

    Posted On:
    9/23/2005 2:30pm


     Style: Can't afford one yet

    --
    Hell yeah! Hell no!
    Quote Originally Posted by sivari
    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.
  6. Renn is offline
    Renn's Avatar

    Registered Member

    Join Date
    Jan 2005
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    far away from you
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    620

    Posted On:
    9/23/2005 5:26pm


     Style: Inactive

    --
    Hell yeah! Hell no!
    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.
  7. baofuhaibo is offline

    Join Date
    Sep 2004
    Location
    Alton, IL
    Posts
    811

    Posted On:
    9/23/2005 9:54pm


     Style: Judo

    --
    Hell yeah! Hell no!
    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.
    Last edited by baofuhaibo; 9/23/2005 9:57pm at .
  8. oldman_withers is offline

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    ATLanta, GA
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    266

    Posted On:
    9/24/2005 10:43am


     Style: One-armed flailing

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    Hell yeah! Hell no!
    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!
  9. WhiteShark is offline
    WhiteShark's Avatar

    1% Shark is better than you.

    Join Date
    Sep 2003
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    Atlanta GA
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    9,179

    Posted On:
    11/02/2011 12:21pm

    supporting memberforum leaderstaff
     Style: BJJ/Shidokan

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Omega Supreme View Post
    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.
  10. Phrost is offline
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    Join Date
    Jun 1998
    Location
    Cow Town
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    19,109

    Posted On:
    11/02/2011 12:32pm

    Business Class Supporting Memberstaff
     Guy Who Pays the Bills and Gets the Death Threats Style: MMA (Retired)

    --
    Hell yeah! Hell no!
    Quote Originally Posted by oldman_withers View Post
    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!
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