ok first off im not new to the weight lifting but i want to be treated like i am. My diet sucks.im not trying to become a body builder im just trying to knock off some fat and gain some muscle.
im 5’6" i weight 210 im 18 years old.
i have a membership to 24 so i have access to everything. what im asking is help on a good routien and help on knocking off some fat. i have a Muay Thai fight in June and i need to get down to 180. please help
Check it out:
http://www.T-Nation.com/tmagnum/readTopic.do?id=640350
I must make you aware, Muscle weighs more than fat, so the more muscle you have, the heavier you will be. Ideal you should be toned? built? or muscular at 210lbs and cutting BF, No pictures is hard to say what you need.
Basically it aint gonna be and be easy…
Read the link for Diets…
You need to check the stickies for the basic nutrition information. Start a basic beginner program like “starting strength” and on your off days work on you sport or do some intense, brief cardio.
I’m surprised that someone involved in a fighting sport would let himself get that big. Have you been trying to bulk? Unless you are very muscular, 180 is still too high. You probably should be closer to 150. Take your diet very seriously.
well i blew up big time in 10th grade people seriously thought i was on roids. but now im around 25% bf and i need to get rid of it… i usually fight at a higher weight but my trainer said that my heavy hands could do damage at a low weight so he wants me to get down.
25% BF is massive dude, no offense. I used to be a chubby kid and I was like 18-19% and I’m 5ft 10.
Just a pure number crunch:
You wanna lose 30lbs by June? Its now February, so you have 4 months (assuming its on June 1st), means you have to lose about 1.8lbs per week. For simplicities sake I’ll round to 2lbs/week which means you need to deficit 1000 calories per day (7000 calories=1lb, -1000/day*7days a week= -1lb/week).
Realistically I’m not sure you can do it and keep the muscle, deficiting that much might be too much and you might lose a fair bit of muscle. I know when I went from 175ish-142lbs I did it in about 3-4months but I also starved myself and ran 3-5miles a day as fast as I could; needless to say I got real scrawny and had 0 muscle.
Good luck man
I agree with that. If you starts at 25% at 210, in 4 month you’ll likely be at 25% at 180. I’ve been there.
Make sure you protect your metabolism. Don’t go more than 20% below you calorie needs and go in a surplus twice a week. Keep lifting heavy weights and increase you activity, especially the HIIT. Be prepared to accept a slightly less fat loss in order to protect you muscle. Maybe you can make the 190# class.
there will always be other fights.
if your weight is what you want to work on; take your time and do it right.
im sure you’d much rather be at 180 and jacked; then 180 and a wimp.
Losing 3/4 to 1lb/wk is about right for keeping the most muscle possible.
Read the Physique Clinic, BartL has lost like 30 pounds in a couple months (like 8 weeks right?)
It is possible to lose fat very quickly while maintaining muscle (V-Diet, not necessarily appropriate).
OP, don’t short change yourself. It is possible to lose 2 lbs. a week and maintain muscle. So you can probably make it, but you need to be on point with your diet.
Octane: where do you get these numbers? How do you know a 7000 calorie deficit will cause you lose one pound? What are you reading?
3500calories=1lb of fat, so 7k calories=2lbs, not 7k=1lb as you stated.
It’s common knowledge but if you want sources:
http://www.annecollins.com/weight-loss/calories-per-pound.htm
http://www.goaskalice.columbia.edu/1865.html
I could probably list 1000 more, but you get the idea. I never said it was impossible to do it I just said he might lose too much muscle; maybe not at that high of a weight though.
also I think having the single minded goal of losing weight isnt what you should strive for, especially as a fighter.
As an amateur martial artist myself I try to train for speed, power and endurance, and the physique side-effects are just a perk. You should focus on being able to throw more punches, take more hits, do more damage and hope that the rest takes care of itself.