Super helpful, thanks! I plan on following this if need be. I’ll update as we get closer.
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Losing 8 pounds in three weeks is an aggressive goal, but it may be achievable with a strategic approach. Here are some suggestions on how to approach the final three weeks to reach your weight goal for the BJJ competition:
- Prioritize Fat Loss: Since you’ll be eating at maintenance during your in-laws’ visit, focus on maintaining your weight during that time. This means not actively trying to lose weight, but also not indulging in excessive calorie surplus.
- Caloric Deficit: After your in-laws’ visit, create a moderate caloric deficit to start losing weight again. Aim for a deficit of around 500-750 calories per day, which can lead to a gradual and sustainable weight loss.
- Balanced Diet: Ensure you’re consuming a balanced diet with plenty of lean protein, healthy fats, and fiber-rich carbohydrates. This will help keep you satiated and provide essential nutrients for your training and recovery.
- Portion Control: Pay attention to portion sizes and practice mindful eating. This can help you manage your calorie intake without feeling overly restricted.
- Increase Physical Activity: Incorporate additional cardio and training sessions to increase your energy expenditure and create a greater caloric deficit. However, be mindful of not overtraining and allowing for proper recovery.
- Hydration and Water Manipulation: In the final week leading up to the competition, you can consider implementing a water cut strategy under the guidance of a qualified professional, such as a sports nutritionist or coach. This involves manipulating your water intake to temporarily shed water weight before the weigh-in. It requires careful planning and should be done with caution to avoid dehydration or other health risks.
Remember, weight management is highly individual, and it’s important to listen to your body and prioritize your overall well-being. It’s also crucial to consult with a qualified professional who can provide personalized advice based on your specific circumstances, goals, and health considerations.
Lastly, keep in mind that BJJ performance is not solely determined by weight. Focus on your skill development, technique, and mental preparation leading up to the competition. Good luck with your training and competition!
“my wife said she doesn’t want me to mention dieting once. She expects me to eat, have a beer and genuinely enjoy myself around them.”
- You don’t have to “mention dieting” while you are doing it.
- What you put on your plate doesn’t have to go into your mouth.
- What you put into your glass doesn’t have to be finished.
- Cracking open a bottle doesn’t mean you have to slam the contents and crack open another.
When I lived overseas, emptying your glass was a trigger for someone to refill it, but refusing everything was considered rude. So, when not drinking, you just let someone fill your glass but didn’t drink any of it. I wasn’t abstaining for moral reasons, but just didn’t want to get drunk, so I might take a sip of a wine that perfectly paired with the dish we were eating, or some beer to wash down something spicy, but over the course of the evening I’d drink less than one glass total.
You can also serve some mixed nuts, a cheese and cold-cut platter, and/or a crudites plate. While others are gorging on chips, you can have a few (or none) and still join in by eating nuts, carrots, celery, sliced peppers, a hunk of cheese, and whatever doesn’t bust your diet.
Yes, it’s a shame that people who should support you are actually doing the opposite. Maybe that could be addressed on a relationship site. But if you don’t want to “push back,” or just can’t devote the mental energy to fighting this, you can STILL accomplish what you need to by being the willow that sways in the wind rather than the unbending oak that can be broken.
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Reach down and grab a handfull…then Tell your wife, you’d prefer not to get your a$$ kicked in a weight class you shouldn’t be stepping into, so while your not gonna whine about the mealplan, you still have to make weight!
My wife says dont complain, its self induced!