I need help to cut weight
I currently weigh 220 even, and I want to get down to 200 even by the 29th for a tournament. Now of course I know one way is to not eat like a fat ass, but I've never really had to cut weight before.
Are there any special diets or tips anyone can give me?
Enjoy that. Don't go too overboard cutting for a tournament; the weigh-ins are the day of the event so you don't have as much time to re-hydrate.
Well not knowing what you currently eat and how frequently and curent activity levels....
Here's my advice.....
For a 220 pound man (I am presuming you are male?) you would need approximately 3000 calories a day - presuming of course that you are active. I will tell you right off that losing 20 pounds in a couple of weeks in not feasable. You could crash diet but you will lose muscle not fat and end up messing with your metabolism, and possibly putting on weight more easily when you go back to "normal" eating.
I suggest you should eat up to seven small meals a day in total consuming the above calories. Your split for calorific requirements should be Carbs 60%, protein 30% and fat 10%.
Cut out all rubbish from your diet, sodas, sugar, junk food, fried food etc. You need complex carbs, (brown rice, wholewheat pasta), vegetables, and whole protein (chicken, tuna, lean beef), suppliment this with a good protein powder if you cant fit in all the meals. Drink plent of water.
Up your cardio - preferrably first thing in the morning to a minumum of 45 minutes a day in addition to your current training.
Good luck.... cutting weight is hard work and there is really no shortcut.
Several good suggestions in Izzy's link.
You could go a tad further and try the Gabe Ruediger colonic method (skip the cake).
You could try a ketogenic diet like the late Dan Duchaine's Body Opus, Bill Phillips' Body for Life, Dr. Barry Sears' Zone Diet, or the late Dr. Robert C. Atkins' Atkins Diet. Three weeks should be enough to loose a few pounds by restricting carbs.
You could ask a local physician, or one working with an online pharmacy, to prescribe Adipex (phentermine) and/or Xenical (orlistat) (which is also now available over-the-counter as Alli).
OR... You could ask your coach. This is part of his job.
As Izzy mentioned, if you're weighing-in the day of the event, you'll have to be a bit more careful with the dehydration. An IV after you get off the scale isn't unheard of...
Originally Posted by jnp
Also try to "time" your meals so your bloodsugar and metabolism is stabile (approx 2-3 hours between meals).
Originally Posted by Debsk
as for the cardio, no more than one effecive hour of (hard) training, or you will probably eat more then you need.
and finally remember to get enough sleep...
good night and good luck:)