Going down a weightclass

[tcbender]

So my coaches decided that I should go down to 152 for the Golden Gloves tournament (March 30th). Both of the fighters I've fought were 6'2-4", plus when I stopped lifting about a month and a half ago along (with an increase in high intensity interval and cardio training) my weight has dropped from about 165-170 to 158-160. I stopped lifting about halfway in camp before my first and since my second fight was only 2 weeks later I couldn't incorporate it back into my routine. I've recently begun lifting and plan on trying to up my strength while dropping the rest of this weight in body fat.

I'm currently waking up at 158-160, at about 14-16% bodyfat (according to my scale). My water % is always around 60-62%. I basically need to drop 1.6lbs per week to be down around 150 (so I can eat and drink day of fight) by the 27th. This also closely corresponds with my body fat % as 1.6lbs is about equal to 1% of bodyfat. So the goal is to be 8-10% bodyfat at 152 lbs while still maintaining the 60-62% water %.

So on a fairly strict diet, not super different from what I normally eat but just a bit more portion controlled and exact amounts by weight or measurement.

I'll keep you updated on how its going.

Lifted and did some cardio yesterday. Ran 3 miles this morning and will be boxing/sparring tonight.

[Eastbound]

Very doable and you seem pretty dedicated to making this happen. Probably start with counting calories like you said and try to make sure you still get your daily macronutrients. Figure out what calorie deficit you need to be in daily and it will happen. I'm interested to see what the experts have to say on here. Wondering about the water weight and how that will play in.

[Le_Grand]

I basically need to drop 1.6lbs per week to be down around 150 (so I can eat and drink day of fight) by the 27th.

Thankfully not a huge amount of weight to shed which means you shouldn't be affected for the Golden Gloves! In case you don't use it already, I'd recommend MyFitnessPal for calorie tracking.

Best of luck for the competition!

[tcbender]

Very doable and you seem pretty dedicated to making this happen. Probably start with counting calories like you said and try to make sure you still get your daily macronutrients. Figure out what calorie deficit you need to be in daily and it will happen. I'm interested to see what the experts have to say on here. Wondering about the water weight and how that will play in.

Basically need about 500-1000 calorie deficit per day to reach 1-2lbs per week fat loss.

Breakfast is the same everyday, after I run I have a single package of organic instant oatmeal with some almond or coconut milk and a scoop of protein powder. Maybe a handful of blueberries if I have some left.

The oatmeal is 150 calories/2g fat/29g carb/4g protein, protein powder is 130 cal/2g fat/2 g carb/25g protein, almond milk is 20 cal/1g fat/2.5g carb, blueberries are 22 cal/5g carb

327 cal, 5g fat, 38.5 g carb, 29g protein total

Lunch I have 2 eggs, 1 english muffin, sardines/salmon/shredded chicken/ground turkey

Ends up about 486 cals, 12.5g fat, 31g carb, 35g protein

Dinner is around 800 calories, usually do chicken/ground turkey/steak with rice/sweet potato and vegetables. I usually sneak in another scoop of protein powder somewhere as its unflavored. Put it in the rice the other night lol.

If I snack I'll have either banana with almond butter, one of these like hemp nut and fruit bar things, or will have greek yogurt with protein powder and granola.

So currently at around 1600-1800 calories a day where I used to be closer to 2500. I burn a lot boxing and training, try to eat pretty strategic (oatmeal after morning run, lunch after afternoon workout, and dinner after boxing at night) but will have to monitor as I don't want to drop too quickly and need to make sure I'm getting enough fuel.

[tcbender]

These are my scales readings from today mid-day (after lunch before dinner).
159 lbs - 14.4% - bodyfat - 60.5% water - 129.5lbs of muscle

[Sugarj]

How tall are you mate?

[Rockin']

How tall are you mate?

What you have to consider is that during all of the time that you are fasting you will be training on an empty tank, know what I mean. That means that you will also not be building muscle, only draining. You may make your weight but you will most likely be feeling empty inside as you bounce in your corner awaiting the bell.

I had my own vision quest for my 6th bout ever. I had seen a movie called Vision Quest, where this highschool wrestler busts his ass, drops weight, and takes on the best out there type of thing.

So for the upcoming Junior Olympics I dropped to 119 to fight in the same division/weight class as the defending national champion Tarrick Salmaci.

I made the weight but felt empty for the opening bell. We got straight matched in the 1st round of the tourney. He was obviously on the top of the list and me having only 5 fights was at the bottom of the list so we were matched up.

We fought, I didn't get hurt, but lost a close decision. My confidence level burst off of the charts and that's when I saw that I belonged. From there on out I fought anybody. You could lose the battle dropping weight but you could very well win the war. Or you could get KTFO, it could happen in this sport.

It is entirely your choice...…….Rockin'

[Eastbound]

What you have to consider is that during all of the time that you are fasting you will be training on an empty tank, know what I mean. That means that you will also not be building muscle, only draining. You may make your weight but you will most likely be feeling empty inside as you bounce in your corner awaiting the bell.

I had my own vision quest for my 6th bout ever. I had seen a movie called Vision Quest, where this highschool wrestler busts his ass, drops weight, and takes on the best out there type of thing.

So for the upcoming Junior Olympics I dropped to 119 to fight in the same division/weight class as the defending national champion Tarrick Salmaci.

I made the weight but felt empty for the opening bell. We got straight matched in the 1st round of the tourney. He was obviously on the top of the list and me having only 5 fights was at the bottom of the list so we were matched up.

We fought, I didn't get hurt, but lost a close decision. My confidence level burst off of the charts and that's when I saw that I belonged. From there on out I fought anybody. You could lose the battle dropping weight but you could very well win the war. Or you could get KTFO, it could happen in this sport.

It is entirely your choice...…….Rockin'

Good story I enjoyed that

[Eastbound]

TC, Your food plan is on track and you’re doing it the right way. No reason I can see that it will not work. Also, not trying to loose too much at the end, but slow and steady is good. It’s less of a shock to your system this way. Might I suggest throwing in a large salad with mixed veg here and there. It can help fill you up and not much calories.. You might want to back off the protein powder and heavy weights some. You’re trying to maintain lean muscle mass not build muscle at this point. I just personally don’t use the protein powder and am inclined to think you can get enough from the food What is the lowest you’ve weighed since you were like 18

[tcbender]

How tall are you mate?

Based on my last physical 5'8 3/4" so like 5'9"

TC, Your food plan is on track and you’re doing it the right way. No reason I can see that it will not work. Also, not trying to loose too much at the end, but slow and steady is good. It’s less of a shock to your system this way. Might I suggest throwing in a large salad with mixed veg here and there. It can help fill you up and not much calories.. You might want to back off the protein powder and heavy weights some. You’re trying to maintain lean muscle mass not build muscle at this point. I just personally don’t use the protein powder and am inclined to think you can get enough from the food What is the lowest you’ve weighed since you were like 18

Yeah before I was intermittent fasting, but would eat more calories than I am now in a shorter eating window. I found that adding the oatmeal for breakfast everyday actually starting causing me to lose weight without changing my diet or exercise schedule. I think the complex carbohydrates with the protein keeps my metabolism high and working throughout the day.

I've just seen some research that says you need to increase your protein intake in order to keep the muscle mass on when dropping weight, and since its unflavored and has no additives (just pure grass fed whey), then the calories are also low while giving me the increase in protein. So theoretically it shouldn't help me keep or add weight.

Lowest I've weighed is probably around 140 ishlbs since over age 16. At one point in college I got fairly thin again for a while before I started lifting again.