Need to cut from 180 to 155

[Arms]

Never cut weight for a fight but the competion is greater at this level. My instructors want me to fight 155. Im built with more bulky muscle than the other fighters. What is the best diet to obtain results?

Current diet:
5:30am 1/2 cup oatmeal
9:30am 8-10oz chicken or lean beef, spinach leaves, lowfat yohurt
12:00noon 8-10oz chicken or beef, spinach leaves, lowfat yogurt
4:00pm pwo peanut butter and jelly on wheat
7:30pm baked fish and veggie


sups. BCAA, Glutamine, NO during workout

[stack_it]

I am by no means a diet expert so I can't help too much with that. Although your current diet seems very clean. What does your current cardio look like? Cardio will be a big factor in cutting the weight.

[Arms]

I rum on the treadmill 4 days a week. 3 days a week I train for two hours

[Arms]

closer to fight time I will be doing cardio every morning and post wo

[Sfla80]

Arms you need to post stats

height
weight
age
bf
goals

And try to put macros with your diet. It going to be hard for these guys to help you without all this.

Macros:

Meal 1
Pro/fat/carbs/calories
meal 2
pro fat carbs calories

ect.........

from what i can see, you need to eat more....cut the bread out of the diet, and besides the lean beef i dont see any efa's.

But im sure they will explain more.

[Arms]

weight 178
5'8''
28 years old
BF 15% rough
goal is to drop to 155 in about 2 months and try to keep as much strenght and size as possible

meal 1: 150cal
3g fat
27 carbs
5 pro

meal 2: 560 cal
6 fat
81 pro

meal 3: same as 3

meal 4: pre wo 330 cals
30 carbs
16 pro
20 fat
meal 5: 360 cals
18 fat
51 pro

These macros are rough. Took them from the food package

[Twist]

dude you should be losing weight anyway. post foods.

[Arms]

I did they are in the first post

[Twist]

weight 178
5'8''
28 years old
BF 15% rough
goal is to drop to 155 in about 2 months and try to keep as much strenght and size as possible

meal 1: 150cal
3g fat
27 carbs
5 pro

meal 2: 560 cal
6 fat
81 pro

meal 3: same as 3what? 3 is same as 3?

meal 4: pre wo 330 cals
30 carbs
16 pro
20 fat
meal 5: 360 cals
18 fat
51 pro
You are at less than 2,000 calories... that is really low. Idk why you are not losing anyway/how you are at 15% bf with a low calorie diet and also doing fighting of some sort and working out

Current diet:
5:30am 1/2 cup oatmeal protein
9:30am 8-10oz chicken or lean beef, spinach leaves, lowfat yohurtdrop the yogurt in all meals
12:00noon 8-10oz chicken or beef, spinach leaves, lowfat yogurt
4:00pm pwo peanut butter and jelly on wheat change this to a real meal lol. you are not 12
7:30pm baked fish and veggie
These macros are rough. Took them from the food package

dude post a pic.
your meals are too far apart. You need to up your macros. also are you drinking anything other than water?

[Arms]

these are the best pic I have on hand
IMG_0775mp2.bmp

IMG_0763_1mp.bmp
Im the guy on the right


Ive only been eating like this for 6 days. This is how some of the other guys I train with drop weight. but they arent as thick as me.

[Twist]

I believe you are going to be sacrificing some serious muscle to fight at that level. I know most fighters fight at a weight class above where they are, but that seems dramatic. you will be skinny. Fire and top might be able to help you drop weight for weigh in and then gain it back up after, but if your weigh in is a day from the fight, you are gonna have trouble dropping a lot and then being 100% for the fight.

You look great. If I were you to drop to the 155 area I would do a 200 calorie deficit and do a shit ton of cardio. like two hours a day minimum and that does not count training. I would do hr at 67% the whole 2 hours except for the first 20 minutes where you do HIIT. You are really gonna wanna get to a low bf %.

also you need 6 or more small meals.
protein(in all 6 meals)/low gi carbs(3meals)/Good fats (4 meals) = 200 calorie deficit.
cardio on off days.

[Arms]

thanks for the help twist

[Twist]

no problem, let me know how it goes. I am interested in the outcome as I have only come into a situation like this once before and I never heard back

[mg1228]

twist, what would u say ur bf% is in ur avi? assuming thats u

[mg1228]

im prob a little higher than u but i dont know if im 8 or 11---seeing how fireguy sais he was 7 in his avi i would think im more like 11-12-----

[Twist]

twist, what would u say ur bf% is in ur avi? assuming thats u

It is me, my bf was 8 if I remember right.

im prob a little higher than u but i dont know if im 8 or 11---seeing how fireguy sais he was 7 in his avi i would think im more like 11-12-----

yea fireguy looks way better than we do at 7 because he has huge muscles (jealous).

[mg1228]

10-4 im prob 9-10