weight loss / fat loss questions...

[punchDrUnK MONK]

ok i gotta lost like 8 pounds for my fight..
i got like 3 or 4 more weeks..
i just want advice on what to focus on cutting out of my diet.. and also advice on training..

my questions are..

out of these foods what really should i stay away from to lose the most body fat n get my body as rock hard as i can get it for the fight..

pop,
steak, hamburgers . hotdogs.. sausages, porc, i know fish n chicken r good for fighters...
uhh, and i snack on **** like apples, banannas, cookies, crackers, peanut butter sandwiches.. popsicles.. pogos / pizza pops.. bagel bites... etc..

and

for work out routines.. i have been doin a day of hard abs tons of different things for like 2 hours of the day followed by a day of hard running where i try to cut some weight...

my question is, is that a good stratagy to get the abs as ripped n hard as possible . should i be doin it the other way around?? and also other then running, what is a good workout to sweat a lot n cut weight...

thanks a lot for the advice in advance

[Domey]

Cut out the red meats, the soda, chips, cookies, pizza, all that junk food.

Drink water. Forget the juices and the gatorades, WATER!

Chicken is good for you. Dont fry it. Bake it. Leave out the gravys, or get some gravy with no fat(I usually cook chicken(Boil it for like 15-20, cut it up into small tiny cubes, then put it in a frying pan with fat free gravy) and rice alot).

Do not snack imbetween meals. Eat your meal, get full, and wait for your next meal. For breakfast when I woke up I usually would eat 2 or 3 hard boiled eggs and tuna out of the can(Tuna with water, not oil).

Pasta is pretty good, it is high in carbs, but you digest it fast and it gives good energy.

That is pretty much my diet when I cut weight. Other then fruits and stuff. Bannana's are really good because your body is not getting all the nutrients you should be. Before I started eating atleast a Bannana a day I was constantly cramping up during training and specially running. The potasium helps alot. G****s and apples are good. Oranges are a good source of energy as well.

Eat your meals in good portions as well. Don't over due yourself, but don't cut yourself short. If you don't eat enough you wont goto the gym and cut weight. You are better off eating and gaining a little bit of weight, and when you get to the gym able to work it off and workout longer due to the higher energy levels.

One of my last fights the only thing I was eating was 2 hard boiled eggs, and a can of tuna in the morning. I wouldn't eat again untill I went to bed and I would eat the same thing. I was only losing maybe 1/2 a lb a night if that, and I was wearing a sweat suit and everything.

After adding a good meal before gym time, my energy levels sky rocketed and I was losing 2-3 lbs a night. I cut 10 lbs in around a weeks time.


As far as working out. I used aboline(You can get it at local pharmacies, it's a womens skin care product. Rub it on your body), put on a shirt, then a trash bag over it, and finally a basic "wind breaker" suit.

I would warm up with my shadow boxing, around 6-8 rounds. Followed by 15 minutes of skip rope(No break, 15 minutes straight). After that depending on what was available, I would work the heavy bag for 6 rounds, or the punching mits. If I sparred, I would spar between 6-8 rounds, then go on the speed bag for 4 rounds. Then I did my situp routine, and ended the night on our tredmil and stepper(3 rounds each, switching each round. So for example, 1 round tredmil, 1 round stepper, repeat). I really like our treadmil. It is on a incline and it is manual, so it really works your legs very well.

Basically, to sum it all up. CARDIO.

[Trrmo]

Cut the soda/pop and popsicles, lots of empty calories. And have a look at the link in my sig.

[Domey]

Looking at your basic diet, and saying you have to lose 8 lbs, you may not even need to go that serious into a diet, or even work out. Just cut out the bad food and junk food. Which is most of what you eat. Eliminating that, you could get results doing that only.

When I had to cut my weight I was at 140, and in good shape with no fat to lose. I had to cut down to 125. The first 5 lbs fell off quick, and the rest just wouldn't go away just with my regular diet and working out. Had to goto the extreme.

[Trrmo]

Looking at your basic diet, and saying you have to lose 8 lbs, you may not even need to go that serious into a diet, or even work out. Just cut out the bad food and junk food. Which is most of what you eat. Eliminating that, you could get results doing that only.

That could be the right way I agree. You dont want to change your diet drastically coming up to a fight, if you want a longer term approach then its good to record what you eat daily.

[Domey]

Yea, pretty much ignore my first post. That is a last hope type of thing. Specially an amature fighter shouldn't have to do all of that.

Sorry, ignore that advice =)

[JC Warrior]

HFCS (High fructose corn syrup) is the bane of stamina and weight loss. Cut the soda and anything with HFCS and you will notice the most significant gains beyond anything else you will do. As long as you keep that garbage in your diet you might as well train twice as hard so you can get about half the results. No joke, getting that stuff in your body is as bad for a fighters stamina as smoking.

[peewee1460]

i would say completely revamp your diet. eat 2 hardboiled eggs and a piece of wheat toast. two hours later eat an apple and 1/2 cup cottage cheese. 2 hours after that, for lunch eat a sandwhich(two pieces of wheat bread, 1 piece fat free swiss, 4 pieces of turkey or chicken) and 1/4 cup pineapple. 3 hours after that eat one whole wheat english muffin and 6 oz. of poultry or fish (preferrably not canned tuna) for dinner have a 8 oz. of fish poultry and either a spinach and blueberry salad (spinach and blueberries, that ones a little obvious) or sauted mixed vegetableswith garlic cloves and use nonstick cooking spray. 1 hour before you work out eat an orange. afterwards take one scoop of your favorite protien powder in water or 2 tablespoons of peanut or almond butter and a medium banana. you'll either get ripped up or end up in the hospital depending on your weight. for instance, this diet in four weeks takes me from 130 to 118 along with 4 miles 5 days a week. and drink plenty of water. you can also drink either 16 oz's of milk or orange juice per day. don't eat or drink anything else. expect a lightheaded feeling, lack of energy, and a short temper. Another thing bake or grill your meat and no seasoning.

[sukhenkoy]

ok i gotta lost like 8 pounds for my fight..
i got like 3 or 4 more weeks..
i just want advice on what to focus on cutting out of my diet.. and also advice on training..

my questions are..

out of these foods what really should i stay away from to lose the most body fat n get my body as rock hard as i can get it for the fight..

pop,
steak, hamburgers . hotdogs.. sausages, porc, i know fish n chicken r good for fighters...
uhh, and i snack on **** like apples, banannas, cookies, crackers, peanut butter sandwiches.. popsicles.. pogos / pizza pops.. bagel bites... etc..

and

for work out routines.. i have been doin a day of hard abs tons of different things for like 2 hours of the day followed by a day of hard running where i try to cut some weight...

my question is, is that a good stratagy to get the abs as ripped n hard as possible . should i be doin it the other way around?? and also other then running, what is a good workout to sweat a lot n cut weight...

thanks a lot for the advice in advance

Looks like you got plenty of time to lose that weight. This is what I would do, and what has worked for me well in the past:
Cut out: pop, hamburgers, hotdogs, cookies, crackers, peanut butter sandwiches, popsickles, pogos, pizza, bagel bites.

I cut out bread when I was trying to lose weight, and I lost about 5 pounds doing so - in about 2 weeks or so. Fruits are good if you want something sweet, but also try not to overdo it with them.

When you cook your food, either boil, steam, or bake it with no oil. I personally don't add salt to any food I cook anymore, and that has helped with weight loss as well. In your case, you might not have to do it. In either case, stay away from frying and drenching **** in oil.

Drink only water. No gatorade, no soda, and preferably no juice, as it also contains more sugar than in the actual fruit.

As for the workouts, I would just continue what you're doing. Cutting out some of that **** from your diet should do the trick. I don't see the need for going to the extreme with neither your workouts or diet. If you want rock-hard abs, work them more. Do a variety of exercises. Lots of cardio. Swim if you get the chance.

You've got plenty of time - I wouldn't really worry about it if I were you. You should be able to make the weight fairly easily. Good luck with your fight and weight loss

[punchDrUnK MONK]

damn, tons of feedback.
props to everyone who posted.
much respect..

ill take everything into cconsideration..

right now im gunna focus on no junk food like chips or cookies n popsicles...
ill eat more sandwiches. i have no problem with whole weat.. and eggs i like too so i can do that... good luncch right there... also i forogt to mention i drink a lot of coffee..
should that be cut out..