K heres the deal, I’m 150lbs, about 14 or 15% bf id say got a slight gut to me anyways im looking to cut it down to about 10% maybe even low as 7% in 4months, how possible this is i dont know. Anyways ill be doing adaquete cardio and such but as far as nutrition goes what is more important to keep low Carbs or Fat…can someone gimmie an idea of how many grams of each i should be eating? thanx.
btw im cutting weight for wrestling , that is the reason for all this.
[quote]Rookie21 wrote:
K heres the deal, I’m 150lbs, about 14 or 15% bf id say got a slight gut to me anyways im looking to cut it down to about 10% maybe even low as 7% in 4months, how possible this is i dont know. Anyways ill be doing adaquete cardio and such but as far as nutrition goes what is more important to keep low Carbs or Fat…can someone gimmie an idea of how many grams of each i should be eating? thanx.
btw im cutting weight for wrestling , that is the reason for all this.[/quote]
About the best general purpose cutting diet I know of is the T-Dawg 2.0 Diet[1].
That will provide you with the information to get you started. As for how doable it is. . . in 4 months, if you work hard and stick closely to your diet, it is definitely doable to drop 5%+ bodyfat. Just make sure you don’t neglect your weight lifting workouts, as you don’t want to lose strength or muscle with the fat.
[1] http://www.t-nation.com/findArticle.do?article=243tdawg2
Im doing a twice a week workout so i dont get burned out (I do it on Fri and Sundays). I’ll post it on building a better body later.
Also: is all that protein nessacary if im just gonna be doing cardio and wrestling -not actual weights except for Friday and Sunday?
First off, change you workout to 3 full body workouts a week, trust me you won’t burn out, lifting weights will cause you to burn more fat then cardio, this is proven (unless we are talking psycho marathon type cardio). Anyways, your lifting techniques should focus higher on low weight high rep endurance work. Don’t work to get huge (I can’t beleive I am saying this) work to get stronger but more importantly work to increase your muscular endurance, esp forearm endurance. Body weight exercises, TONS of pullups, i can’t even begin to stress the amazing beneifits wide grip pullups have for wrestlers.
As for your cardio, yeah we can always run forever, as a wrestler you get to a certain point and you can just run forever, but if you want something that will both really challenge you, strip your fat, and get your ass in amazing shape. Swim my friend, i can make you a beginners swim workout, but swimming was the most functional crossover work for me. I was the only kid in my highschool to both swim and wrestle in the same season, so for me it was morning swimming workouts and then afternoon wrestling. On the day or two before meets I wouldnt swim (unless I had a swim meet) and I had insane crazy endurance for a big guy.
Swim Swim Swim. If you get tired of swimming, which beleive me you will, then wrestle! Often times wrestler will forget what they are training for. Go the the mats 2 or 3 times a week and get some drill work in. No Partner? No Problem! Find a mirror and a soft mat, practice single leg take downs, doubles, sprawling. I bet your coach knows a whole bunch of wrestling specific conditioning stuff. Believe me, between the lifting three times a week, swimming, and wrestling specific conditioning, you’ll acheive your body fat goals.
UNLESS! You do someting idiotic like ignore your protien. Yes that protien is neccessary, carbs dont rebiuld your muscles my friend, protiens do. Wrestlers dont realize that the exhausted feeling you have all season long isnt just from the killer workouts, its the absence of both protien and water. Have a healthy and balance nutrition plan, but don’t gimp on the protien. I can understand if you dont want to eat that much more in terms of protien, i know how hard it is to shed that weight, but take it in a form of supplementation (surge, grow, etc… when they are back in stock) and if not find some Generic GNC protien (it works fine) and drink that, don’t skimp on the protien. Following these guidelines, along with great coaching, took me to 3rd in the beast of the east and 8th at prep nationals. If you have any questions write me back bro.
thanx for all the info i am taking in at least 100g of protien even on the days im not doing an overload of stuff, closer to 200g on my bigger days so my nutrition is definately good. Unfortunately i cant swim lol, thanx for all the advice tho
-Corey
Check out this article:
Here’s my two cents:
Lifting to days a week is fine. I’d use a body building protocol just to MAINTAIN your current LBM. Don’t bother trying to add any but I’m sure I don’t have to tell you that already.
It’s technique time so I’d wrestle 3 days per week at a minimum. Four would be the best. Your can 1-2 slow paced cardio sessions per week no more. It’s for weight loss only and won’t help your wrestling. In fact, too much aerobics will only hurt your wrestling. Basically, what it comes down to is Wrestling Monday, Wednesday, and Saturday. Lift Tuesday and Thursday Cardio on Sunday and one day before school, you choose. I really can’t emphasize enough wrestling for endurance, sneak it in whenever you can.
Your diet will determine just how well this works. You are very smart to start this far so take advantage. Aim to loss 1-2 pounds of fat week, no more. Gradually losing the weight will make it easier to keep it off and a pace of 1-2 pounds is feasible. I’d look into the T-Dawg Diets, either the first one or the 2.0 version, but that’s what works for me. Berardi’s “Don’t Diet Diet” may be better for you. Read them both and go with your instincts as to which you think you’ll be able to stick to the most comfortable. The idea is to minimize the suffering associated with weight loss.
Since you’re in high school, money may be a little tight. Here’s a list of supplement I’d use if I were you (they’re ranked in order of cost to benefit)
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Whey protein for after workouts
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Flax seed oil - 1-2 tablespoons per day
3)High Quality Fish Oil - I like Smart Blend the best.
Now, if you’re able to invest in all of these supplements and still want an edge, Maximum Strength HOT-ROX is a great choice.
I hope these tips help. If you have questions, just post. Good luck.