Diet Advice.

Bigger Stronger Leaner Beginners
1

I am getting ready to compete in my first major tournament–bjj–in 2 months and I am starting my cut and could use some help tweaking my diet. I am trying to keep it simple by eating the same thing day in and day out so my calorie, fat, carb, and protein intake are constant.

Anyway, here it is:

9:00 3 egg whites, 1 cup blue berries, 1 cup raspberries, multi v, daily green, gluatmine, creatine, BCAA, fish oil
10:30-12:30 bjj
12:30 1 can of tuna, 1 cup spinach, 1 tomato, HOT-ROX, BCAA, creatine
4:00 protein shake, 1 tablespoon of peanut butter with 2 talks of celery.
7:00 7 oz of lean stake, 1 tomato, 1/2 bell peper, BCAA
9:00 weights
10:30 protein shake
12:30 2 oz carrots, 2 egg whites

Keep in mind this is for a weight cut, not a bulk, ive been doing that for the last 4 months and put on about 15 lbs of muscle.

2

Eat the whole eggs.

3

Height/Weight? What weight class are you trying to get down to?

BJJ + Lifting seems like a lot of activity for that little amount of food for 2 months.

4

lean steak? egg whites?

What are you getting like 20g fat a day or something? If you don’t eat fat or carbs you body will switch to protein for its fuel…and thats your muscle.

This diet is pathetically shit for the amount of work you are doing. I’d advise you to eat more in general, and definately more fats. Whole eggs, meat fat, cheese, nuts. Low carb is fine but you need something other then protein for energy.

5

i agree, it looks like you need to be eating a lot more meat and mixed nuts.

6

6’2 currently 197~200 and I compete at middle weight so the cut off with gi is 181 so I am aiming for 175–which is what I used to walk at year round.

The only reason I planned on being so restrictive on calories is to insure that I am at my desired weight at least 2 weeks before I compete, so that no water cutting is required.

As for my fat intake, would upping my fish oil intake each meal suffice or should I keep the egg yokes, and toss in some cashews just to keep it safe?

7

BTW thanks for the input so far; I really appreciate it.

8

Up the fish oil because that helps with fat loss on its own. This won’t suffice on its own. Egg yolks are good, they are full of protein, fat including omega 3’s and other good stuff. Its stupid not to eat them imo.

Either way you only have 6 weeks so be prepared to lose some muscle.

9

I expected on losing some muscle, but hoped to retain the most of my strength gains. I am not exactly sure if this was a realistic expectation, but one can dream.

So I guess I will include fish oil with each meal, keep the yolks, and toss some mixed nuts in the mix just to keep my protein / fat levels up.

This all starts tomorrow, and I will post a weekly progress report.

10

Try cooking your eggs in coconut oil too. It increases thyroid output increasing your metabolism and is a good source of fuel in the absence of carbs.

11

have you thought about the VDiet?
it’s probably the best way to maximize fat loss and minimize muscle loss over a short time period…
dan

12

I looked into it, but from what I read it was not ideal for the amount of physical activity I do on a daily basis.

Have you tried running the VDiet while maintaining a demanding routine and if so how were your energy levels?

13

I agree, the V-Diet is not the ideal one for a fighter training like this.

I like your revisions to your diet. The one thing I would say is to create a timeline of sorts to plan out your weight loss. That way you know if you’re on track or not. Obviously, don’t expect it to be 100% linear, but if you fall behind too much you know you need to change something.

Also second the notion–be prepared to lose some muscle mass. It’ll probably happen in the final weeks as you ratchet down. Just try and minimize it.