Spot on. I'm 140lbs and I usually eat 4000, 3000 if I'm cutting. How do oyu expect to train on 1500 calories?
BF of 20% is your problem. Don't worry about calories, just cut down on your sugar and processed carb intake. The calorie count doesn't mean ****, it's the content that matters.
More awful advice. Calorie count doesn't mean ****? So if I consume 500g protein, 500g carbs and 500g fats for a grand total of 8500 calories, I'll be ok because it's nice and balanced? atsch Riiiiight.
Your diet is shocking but not much different from most boxers, and probably btter than a significant number. I would doubt that is actually what you eat on a daily basis as it is hardly any calories. 15lbs in 3 months is pretty easy. I am not an expert in nutrition, I have no recognised qualification but I take an interest in it and have for years since I did body building, then thai boxing and have boxed for the last 3 or 4 years. I aint going to write a specifoc diet plan, I will just give you basic advice and it's up to you if you follow it. The frustrating thing about dietary advice or training advice is that people don't want to know the truth. They want to hear there is some magic potion you can drink but there isn't. 15lbs over 3 months is only about 1lb a week, that is pretty achievable, especially if you are at 20% body fat. If you are 185lbs and you are at 20% body fat then you are lumping around at least 18lbs of useless flab. You need to work out how many calries you need, this will be dependent upon heinght, weight, lifestyle but for the sake of this I will say 2000 calories. Instead of eating 2000 calories in 3 sitting you should split it up into 5 or 6 meals over the course of a day. You want to lose fat and keep muscle so your protein intake should be quite high(at least 1g per pound of body weight) so if your aiming for 180-200gs of protein each meal should have 30-35gs of protein. You need protein first thing in the morning as your body has been fasting all night. You need it to start muscle repair after you've worked out. I would advise having some complex carbs and protein at breakfast- porridge, museli, shrded wheat, wheetabix etc, with some protein (eggs/whey) You need protein to feed your muscles ever 3 hours. You need complex wholewheat carbs before you workout (brown rice, brown pasta, wholegrain bread, sweet potato) alongside some protein. You need the carbs to fuel your training. You need protein and even some simple carbs in you as soon as you finsih training. 45-60 mins later you need a proper meal with the some complex carbs and protein in order to let your body recover. In your other meals you should take in protein and good fats (nuts, olives, fish oil capsules etc) You want to try and lose the weight steadly and body fat- not muscle. Your body will want to lose muscle first, so you need to prevent this by giving your m,uscles plenty of protein. You need to eat regualrly to stabilisee your blood sugar levels. Eating regularly will speed up your metabolism and you will lose weight quicker. You also need to get plenty of fruit and veg into you. That is just some basic advice.
Aye, I regularly have about 80grams of it a morning but you would be shocked at how little that looks.
I am not going to get to deep into this but I can suggest to read virus's posts, then, read them again. I really can't believe some of the stuff I'm reading here in this topic.atsch
If you are not eating ENOUGH you will be catabolising muscle slowly but surely, and not losing weight. That's why one 180lbs guy can maintain at 2000 calories from awful sources, and another guy can maintain at 3000 calories from good sources, but one has a lot more muscle than the other dude. The 140lbs guy who takes 3000 calories in to cut, if he trains hard as **** that sounds good! Good on you, for not doing the usual bull**** thing of "less weight = 800 calories a day!"
You are 180lbs and want to fight at 160lbs wasn't it? 3 months = 10-15 lbs of loss, "make weight" of 5lbs = job done. Want the short version, or long version? Short version: Stop eating like ****. Long version available on request.
The worst way possible to do it. It's all from the mindset of "difficulty = good thing, hardship = good thing, science = evil, "modern" training = bad for boxing".
I'm 15 so I probably need a little energy for growing, but I train 1.5-2.5 hours per day, 6 days per week and none of that is L.S.D running etc. If you want to train hard you've got to eat right. If I'm losing weight I'm doing it that way and so I can train hard until 3 days before the fight which is all resting on 2500 calories. I usually go down about 3lbs for each fight.
That's all great if its working for you, DON'T restrict your weight by not eating etc until you are fully grown, well into your 20s. 2500-4000 calories is cracking. What weight are you? High calories + high output = high results.
