weight cutting diet

[Maddwraph]

hey, during the months of may and june i was eating a lot, and i gained 16 pounds to 172 (muscle and fat) now i have a grappling tournament on august 5th and i want to cut to down to 149. i am 5'11 or 6 ft so i am alost hoping to have the six pack. my question is is there n easy diet i can follow. as for me working out im gona do more cardio but still lift for power.

out of the little knowledge i am thinking this (3 hours in between) :

breakfast: 5 eggwhites and one whole egg scarambled with turkey bacon and 2 pieces of toast with natural peanut butter.

post breakfast: bagel with turkey

lunch: salad with maybe like grilled chicken

after lunch: protien shake (synthra 6)

dinner: maybe some fruit, or maybe salad.

after workout: proiten shake.

i also take bcaa's and one a day mutlivitamin (is this brand good?)

[Maddwraph]

anyone have any ideas on this? sohan maybe?

p.s. im also having doubts on whtehr or not to cut the weight. i am happy with the muscle i have gained cause i lifting and eating a lot, but i also gained some fat. if i cut to 149, i might see my six pack. im confused as to whether to continue lifting heavy and getting bigger and stronger , which result in me facing bigger guys, or i can cut, and face teh smaller guys. like i said i am 5"11r 6 ft. so 149 seems low for me, im thinking as to whether or not i gain more muscle first.

[Sohan]

If it were me, I wouldn't do it. To lose that much weight in a month (13% of your bodywt), you'll have to lose a lot of muscle, and you'll probably only lose about 8-10 lbs of fat, so you'll be a lot weaker and feel horrible. Not to mention, your injury risk will be pretty high, too, from weakening of connective tissue and loss of muscle mass.

Anyway, you're too tall to go it at 149. Most who fight or grapple successfully at that weight are more ectomorphic than you seem to be. You'll have better luck going around 165-170ish and just changing your body composition. Good luck!

With respect,

Sohan

[Maddwraph]

so i should just get bigger and stronger and not really worry about bodyfat? and then near tournament cut to 169?

and just out of curiosity, was that diet i had good? thanks.

[Sohan]

On the surface, with that diet, you'd probably lose some weight, though I'd rather see more fruits and veggies.

You'll probably have better success training 5-6 lbs over your fighting weight, and then cutting down over a month or two before competition. If you have weigh-in 24 hours before your fight, you can also cut water for a couple more lbs. But 23 lbs is just too much to lose and can be dangerous to your heart and kidneys.

And yes, your bodyfat % is going to be more important than bodyweight. More muscle, less fat, will usually make a better and stronger fighter, all else equal. Just remember, though, it's not a bodybuilding contest.

With respect,

Sohan

[Maddwraph]

i know, but fighting teh bigger guys (well cut up guys in my weight) can be intimidating. my normal weight was 156 around. so im up to 172, thats a bigg difference, im gonna work out, then a week or two before cut down to 169, that should be better.

[Sohan]

i know, but fighting teh bigger guys (well cut up guys in my weight) can be intimidating. my normal weight was 156 around. so im up to 172, thats a bigg difference, im gonna work out, then a week or two before cut down to 169, that should be better.

If you've gained muscle from 156, then you shouldn't be worried. You should be stronger, too. However, if you have increased your bodyfat % while gaining weight, then you definitely need to cut weight, but slowly, to keep your muscle mass and strength.

Sounds like 169 is a plan. Actually, if you plan to fight at 169, you can probably even train at around 175-180 up to a month or two before. Also, if you spar with as many big guys as you can, you will reduce the intimidation factor immensely. I regularly spar with the heavies in my school so when I drop down to guys under 200 lbs, they seem like flyweights. Fast, but not as powerful.

With respect,

Sohan

[Maddwraph]

how do you decrease the body fat percentag without decreasing muscle? and i dont know if i got stronger lol, i defnitely got bigger.

[Sohan]

how do you decrease the body fat percentag without decreasing muscle? and i dont know if i got stronger lol, i defnitely got bigger.

Decreasing bodyfat percentage is simply about reducing the ratio of fat to everything else in your body. If you lose fat, and everything else stays the same, your BF % decreases. If you lose fat and muscle, but more fat than muscle, your BF % decreases. If you gain muscle and don't lose or gain fat, your body fat % decreases. And last but not least, if you gain muscle and lose fat, your BF % also decreases.

How do we achieve this result? Slow weight loss (<2 lbs/wk) through modifying your diet (no crash diets, and if you are male, never less than 1500 cals per day), moderate and regular amounts of medium intensity cardio (30-60 mins at @70-75% of HRmax), and plenty of moderate to high volume weight training with reps of 8-10 per set and short rest periods of about a minute between sets.

Purchase a bodyfat caliper (cheap ones are about $20) and learn to use it to monitor your skinfolds. Couple that with your weight on the scale to see if you are gaining/losing fat and muscle.

With respect,

Sohan