Effective Nutrition for Weight Loss while training very hard

First off as a professional fighter and respected coach it honours me that you are asking for advice from me.

The best way to maintain muscularity is keep your PROTEIN high. What is your current diet like? I will PM you with a plan because I'm sure some guy (HI LEFTY) will come and say it's bull****

You don't need a nutritionist, save those pennies friendo. There's more than enough information out there.

 

My PM INCLUDES EVERYTHING! Reply to the questions within and we should be able to sort you right out.

Giving into the chocolate is much better
But keep the eye on the prize mate, you should know all about that.

 

Can I have some of that advice too?

 

mr small can you please pm me what you sent to BB.
im a pro fighter walking around at 66kg 166cm with about 9% body fat.need to make lightweight in 5 weeks 61.23kg.cheers.

 

Pffftt... high protein. Where'd you get your info from Mr. Small? Bodybuilders'r'us?
Bodybuilders don't even need more protein than any other athlete.

My advice is to just watch how much you eat, count your calories and look at your macronutrient ratios. You'll want to be getting the majority of your energy from carbs, preferably the low GI variety to give you energy throughout the day. Lots of vegies and Fish and you can't go wrong. Snack on nuts to regulate your insulin levels. Go high protein if you want but you'll use it for energy and leech calcium from your bones while possibly ****ing up your kidneys and liver from the waste products. Not to mention you'll feel like **** during high intensity training. When you consume more carbs you use them for high intensity exercise, it's what carbs are for. If you want to train at a high level you need fuel, carbs aren't going to make you put on any weight if you're training hard. Using carbs for energy also spares the protein you've consumed for repairing your muscles. Eating normal amounts of protein and plenty of carbs is going to leave a larger amino acid pool to draw on for muscle repair than large amounts of protein and low carbs.
Mr Small seems like a cool guy but anybody who recommends high protein doesn't understand nutrition. Unless they're recommending high protein for a marathon runner.

 

You'd be better off drinking your protein shake before your workout if you're going to drink it, pre workout nutrition is actually more important than post workout. After a workout is the only time you'd want high GI carbs, eat your choc bar then. Also you don't want more than about 15 grams of protein immediately after a workout.

 

You have your methods, I have mine, 15g or 25g maximum per sitting for you (no idea where these numbers come from), different for me.

Have you trained anyone to a high level?

Bodybuilding has nothing to do with having a good amount of protein in your diet, or what I am talking about.

Of course its a free forum so I am not going to comment on your post or the points specifically as I am not the boss around here or anything

Sending, friends!

 

Hope it helps buddy.
I sent some questions, can probably give you some more info with those answers.

 

It's from a study I read, I can try dig it up if you're keen. The study showed that if the athlete had enough amino acids to draw from which is what anyone who eats a sensible diet should have then anything more than 15 grams of protein post workout is wasted. That is until around 2 hours later when more protein could be consumed. Post workout carbs are more important. Well carbs are more important anytime really.
High protein creates greater energy requirements for digestion, absorption and assimilation. What that does is impair exercise performance in warm conditions. Protein catobolism for energy also facilitates dehydration because the byproducts of amino acid breakdown require water for urinary excretion.

 

What relevance does my training history have to anything? I get my ideas from studies, from peer reviewed journals, from scientific textbooks. Lots of athletes succeed despite their diet, training etc. The body is highly adaptable and you can get by in a variety of ways. I'm not interested in helping anyone 'get by', I'm always after the optimal. You need to pay attention to the science, with a critical mind yes, but some things are physiological facts and fortunately we know a fair bit about nutrition for sports performance. High protein is unnecessary and you'll find that it's a fact if you do your research.

 

By not having much else, but anyway 1g of carbs = 4 cals, 1g pro = 4 cals, 1g fat = 9 so its not too hard. 200g carbs, 100g protein, 50g fat = 1650 cals, that would be "negative calories" with your sort of training activity.

Agree with some of your post, some of it not. Training history and the individual's results are what give credibility to an article, paper, study, training system etc. This should be common sense.

Off on a tangent not direct at you only:

Getting what you know from studies, peer reviewed journals, textbooks of science, with no training history or practical implementation of your own gives no guarantee of results of the performance you want. If you haven't done these things yourself, or had other try these things under your supervision, with the results you are after, of what value is the "knowledge"?

I used to do the same, but then realised that what I "knew" was valueless without some hard evidence from my own output or people I train specifically, otherwise I am just a guy sitting at a keyboard saying stuff that other people have proven in some context, and using it for my own means. You TAKE what you think is useful, you try it out, you get others to try it out, you take the results, you make changes, and you try again, that's what it is all about. I am ALWAYS trying to read more textbooks and translated documents, knowledge is power, but without results from your OWN trial and error it doesn't count for a lot.

When you are choosing a coach to listen to or a method to follow, apart from your judgement obviously, would you go for people with good results, or people with nothing but a research paper they did? Would you trust an Olympic gold medalist on his methods, or a research paper written by someone with masters in five different subjects but no achievements or trainees of his own?