A month to lose weight

It really depends on how fit you are at 75kg (165 lbs) and for what type of competition.
You will worry about losing the weight differently if you need to weigh in at 69kg (152 lbs) the night of the fight, or if you need to weigh in the day before. Dehydrating yourself for the latter is not as big a deal as it is for the former.

Keep in mind that 500 = 1 pound / .45 kg, which means you will have to burn 6,666 more calories that you eat over that time period to lose the real weight.

Additionally, there is also water weight to consider, so sauna suits, actual saunas, and good ol' fashioned sweat will remove some of the weight for you.

Basically speaking, average people should not lose more than 1kg/week, but with how much you should be working out for competition, 6kg should be relatively easy.

As far as eating, I'm sure you've heard everyone and their mama say it: eat smaller portions, multiple times per day (5-6) to keep your metabolism working. Stay away from carbs only if you don't plan on using them, and ensure you have a substantial clean protein intake post workout.

The most weight I lost was for amateur competition, where I went from 137lbs to 119lbs in 7 weeks. I did this by maintaining a 2,000 - 2,500 calorie diet that consisted of less than 5% fat and no processed foods (bread, pasta, junk, etc). Most of my carbs came from beans and wild rice. The food is boring as hell, but worth it in the end. Protein was mostly salmon, and protein shakes. Multivitamins are important as well since you might not got everything in what you're eating.

For the workouts: Mon & Thursday mornings I did interval training. All of the other days I would jog/run 3-5 miles, mostly on the treadmill (too cold in Chi-Town)
Boxing training every weeknight (sparring Tuesday, Friday, and light on Saturday afternoon)

I lost the weight pretty easily and felt good while fighting.

Rossboxing.com has some great training videos that will help get cal burn going.

 

1KG per week is well above what an average person should lose. Your post is a good one, but its not ideal or healthy eating. 5% Fat is ridiculously low, and by the looks of it your protein intake was too high.

Also his fitness at 75KG has little relevance. His unlean mass is relevant but not his fitness.

You would be better served having a good balanced diet but reducing caloric intake rather then binge-eating on protein and cutting fat almost completely out of your diet. Fat is essential to the diet and Protein stores as unlean mass too and your body requires a comparitively small amount for growth and repair- far less then that supplied in Protein shakes.

Also cutting Carbs out other then for use, is going to make your body retain a heck of a lot more glucose. It will think its starving and glucose which could be utilised for energy will instead be stored- and not released effectively. You'll feel tired and groggy and lose a great deal of performance.

The best way to lose weight safely and effectively is always via balanced diet, negative caloric intake and no more then 1lb per week. Carbs should be complex and meals should be regular to maintain metabolism.

I've fought as low as 9st 4lbs and my walk around weight is currently over 12 stone.

 

Depends on what your bodyfat percentage is. In 4 weeks, you can lose 8-15lb of fat IF you have that much fat on you to begin with (1-2 pounds per week is generally considered healthy, but in cases like this it wouldn't kill you to lose 3-4 per week. Don't make it a habit though...). If you can't cut 13 pounds of fat, you're looking at drying out, which is probably not the best way to go.

I'd say if your bodyfat is already 6-8%, you're better off fighting at 165.

P.S.
1 pound of fat is NOT equal to 500 calories. 3500 calories is the actual number, which means you'd need a deficit of 45,500 calories in the next month. That will involve serious calorie restriction and a lot of exercise: twice a day if not 3 times. So check your bodyfat and then you can work from there.

 

don't eat any carbohydrates, drink lots of water.

 

Shut up.