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Old 05-21-2012, 08:59 PM   #1
YRAC
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Default Need to cut 8 pounds by June 6th

Someone with experience cutting weight, can anyone give some advice on my diet and exercise for the next 2 weeks while I try and cut 8 pounds. Currently 198 and need to drop to 190 by weigh in on June 6th at 4PM.

This is a Masters Amateur event, my second amateur bout.

I train with my coach Monday through Friday from 11:30 to 1:15. I'm trying to run 2.5-3 miles 4 times a week. I'm sparring 2-3 times per week. Usually 6 rounds per session.

My diet that I have in mind is:

Oatmeal
Fruit (apples, bananas, pineapple, strawberries)
Spinach Salads
Wheat Bread
Low Fat Meats (grilled chicken, beef)
Nuts
Egg Whites
Veggies - Onion, Tomato, Zucchini, Broccoli
Protein Shakes (1 scoop whey, 4 strawberries, 1/4 cup milk, water)

I'm consuming around 1400 cal's per day.

I don't have a nutritionist so I'm eager to hear what some veterans have to say. Thanks.
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Old 05-21-2012, 09:29 PM   #2
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Default Re: Need to cut 8 pounds by June 6th

Good luck man, dont kill yourself losing the weight.
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Old 05-22-2012, 12:16 AM   #3
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Default Re: Need to cut 8 pounds by June 6th

1400 calories is way less than what you should be consuming.
you can use any number of calorie calculators

[Only registered and activated users can see links. ] for example and it will give you your basal calorie expenditure which you should not go below.

once calorie ingestion goes below a certain level physiological changes occur that are unhealthy.
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Old 05-22-2012, 12:20 AM   #4
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Default Re: Need to cut 8 pounds by June 6th

have you considered any amputations?

losing 8 lbs of 198lbs should not be hard. basically you could drop 8lbs of water weight in a single workout.

just keep doing as youre doing, possibly cutting out the bread and fruits(sugar+water) when the day gets close. bust your ass for the next couple of weeks while being mindfull of your intake and you should just be a few lbs over. then 2 days or so before the weigh-ins limit your water and food intake while taking vitamins and supplements to be sure that your body is getting what it needs. the day and night before the weigh-ins just jump some rope with sweats on and dry out a little bit, no water or food intake after your rope jumping. check your weight after and if youre about 2 lbs over you are golden. got to bed, wake up and you will see that you are really close to or on the weight exactly. weigh-in, replenish your body and then go kick some ass. good luck.........
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Old 05-22-2012, 01:22 AM   #5
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Default Re: Need to cut 8 pounds by June 6th

8 pounds in 2 weeks? Well, thats impossible. 1 pound of bodyfat contains 3500 calories. So 8 pounds of bodyfat = 28000 calories. This is an impossible task.
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Old 05-22-2012, 01:40 AM   #6
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Default Re: Need to cut 8 pounds by June 6th

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Originally Posted by Danial Ahmed View Post
8 pounds in 2 weeks? Well, thats impossible. 1 pound of bodyfat contains 3500 calories. So 8 pounds of bodyfat = 28000 calories. This is an impossible task.

it is not impossible to cut 8 lbs in 2 weeks especially weighing 198 lbs.

I used to drop that weight in that amount of time and I was fighting at 147, lean and cut.

Your books may tell you that it is impossible, anybody who has had to cut weight will disagree with that book. I did it numerous times.
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Old 05-22-2012, 05:52 AM   #7
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Default Re: Need to cut 8 pounds by June 6th

Hi YRAC,
Sounds great and solid to me and wish you luck in your Masters Amateur event. Keep updating us with your progress and success. Your meal will be of great help for those who wants to lose wight effectively.
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Last edited by Archibald; 05-26-2012 at 03:44 AM.
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Old 05-22-2012, 06:30 AM   #8
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Default Re: Need to cut 8 pounds by June 6th

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Originally Posted by Danial Ahmed View Post
8 pounds in 2 weeks? Well, thats impossible. 1 pound of bodyfat contains 3500 calories. So 8 pounds of bodyfat = 28000 calories. This is an impossible task.
Impossible? No. Healthy? Not really.
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Old 05-22-2012, 08:29 AM   #9
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Default Re: Need to cut 8 pounds by June 6th

haven't you guys ever heard of "drying out"? 8 lbs in 2 weeks for a guy walking around 198 shouldn't be much of a problem. weigh-in, rehydrate, eat and fight 3-5 hours later. no trouble at all. I'd lose 7-8 lbsin water weight alone when training. granted that the thermostat was turned to high every day that we walked in to train. I was fighting at 147 and I dropped that much weight in a week, this cat, with 2 weeks should have no trouble. just make sure that your your replacing what your body needs in vitamins and such.
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Old 05-22-2012, 09:32 AM   #10
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Default Re: Need to cut 8 pounds by June 6th

Thanks everyone for their opinions and pointers. I know I can lose 8 pounds by that point, just want to do it as healthy as I possibly can, realizing that there probably isn't a 100% healthy way to do it.

I plan on increasing my water intake, cutting more carbs, eating high protein and continue taking my multivitamin. East Side is right, as long as I'm 192 on the morning of June 6th, I'll be golden by 4PM weigh in time that evening. The best part, the fight is the next day on the 7th without a second weigh in. It's a charity Amateur bout, so they give us a little leeway!
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Old 05-22-2012, 09:36 AM   #11
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Default Re: Need to cut 8 pounds by June 6th

Quote:
Originally Posted by YRAC View Post
Thanks everyone for their opinions and pointers. I know I can lose 8 pounds by that point, just want to do it as healthy as I possibly can, realizing that there probably isn't a 100% healthy way to do it.

I plan on increasing my water intake, cutting more carbs, eating high protein and continue taking my multivitamin. East Side is right, as long as I'm 192 on the morning of June 6th, I'll be golden by 4PM weigh in time that evening. The best part, the fight is the next day on the 7th without a second weigh in. It's a charity Amateur bout, so they give us a little leeway!
if you fight the next day with no weigh-in youre golden. be down to 192 the night before the weigh-ins, you'll probably drop enough weight just in your sleep.

best of luck dude
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Old 05-22-2012, 03:17 PM   #12
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Default Re: Need to cut 8 pounds by June 6th

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Originally Posted by carpinchito View Post
[Only registered and activated users can see links. ] for example and it will give you your basal calorie expenditure which you should not go below.
This is horrible advice.
You must go below this expenditure in order to lose any weight - either by calorie restriction or by exercise + calorie restriction.

1400 is slightly low, but only by 100 or 200 calories.

I've been eating 1500 calories for months now and I feel pretty good.
Background: I'm about the same weight as him now, and I've dropped upwards of 40lbs.
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Old 05-22-2012, 03:21 PM   #13
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Default Re: Need to cut 8 pounds by June 6th

Quote:
Originally Posted by Pork Chop View Post
This is horrible advice.
You must go below this expenditure in order to lose any weight - either by calorie restriction or by exercise + calorie restriction.

1400 is slightly low, but only by 100 or 200 calories.

I've been eating 1500 calories for months now and I feel pretty good.
Background: I'm about the same weight as him now, and I've dropped upwards of 40lbs.
Nope not really. My base calorie thing is 1800 then it's multiplied with a MINIMUM of 1,2 wich basicly means you are in a coma. So it's not requierd to go blow your bce to loose weight.
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Old 05-24-2012, 11:09 AM   #14
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Default Re: Need to cut 8 pounds by June 6th

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Nope not really. My base calorie thing is 1800 then it's multiplied with a MINIMUM of 1,2 wich basicly means you are in a coma. So it's not requierd to go blow your bce to loose weight.
LOL no
Cut it with the bro science.
[Only registered and activated users can see links. ]
"If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level."

Roughly 2000 is his maintenance level; 1400 is very close to 500 below.

This is from a nutritionist; not referenced with medical studies, but professional recommendation nonetheless:
[Only registered and activated users can see links. ]
"A man can meet his nutritional requirements in 1400 to 1500 calories a day"

BTW- he said this is a Master's Amateur tournament, which means 35 years old and older. Your BMR decreases as you age. Young guys need to eat more than us older guys.
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Old 05-24-2012, 12:34 PM   #15
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Default Re: Need to cut 8 pounds by June 6th

Dunno if this was mentioned already, but in the day or so before the fight, cut out salt/sodium entirely (or as much as possible) so you don't retain water.
Sounds like you have a reasonable diet plan ahead of you.
Shouldn't be too hard to lose 5 or 6 pounds naturally, and sweat out the remaining 2 or 3 pounds. Good luck in your fight!
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