Cutting weight for a fight 20/4

(Daniela Ryan) #1

Hi i started today it fasting 20/4,i box and im trying to cut weight for a fight i have in a few weeks im currently 60kg and have to go down to 56kg.my plan starts with warm water with aple cider vinegar squeeze of lemon juice ginger and cinamon,multivitamin I train cardio class and a hiit or weights class in the mornings, Break my fast at 2pm eating protein and veggies,train boxing at 5pm 1 hr eat dinner straight after then i do 1hr of cardio at 7.30pm

(Jack Brien) #3

Are you keto?

(CharleyD) #4

Sleep and recovery are going to be key.

Try to get at least 7.5 to 8 hours sleep and it would be best to get to bed before 10pm on a normal circadian rhythm as that’s when you pulse your endogenous HGH (10pm-2am). Be sure to do all the usual sleep hygiene things, as dark as possible, silence or pink noise, a breeze at around 67*F if you can manage. Try not to eat or workout at least an hour before you get in bed.

You may want to incorporate some meditation like with the Headspace app to better bring HR down and improve HRV.

If you noticed I haven’t mentioned food or training, it’s because I assume you have a handle on it. The cardio seems aggressive, meaning if I did that much I think I would be famished and inclined to eat more. But you might can skip the multivitamin first thing. If you had to take it, make sure it’s with some fatty food. Otherwise your drink is approved (big ACV fan here).

(Mike W.) #5

If you just need to cut weight, fast. Are you fat adapted? Assuming you’re in Ketosis being in this group…

(Daniela Ryan) #6

Yes

(Mike W.) #7

Just don’t eat then.

(Kameel Awdish) #8

Food for thought, since you need the extra energy for your training, i would try alternate day fasting or 2 days fasting and then one day eating. when you do eat i would eat and try to eat a lot. this way your metabolism stays up which gives you the energy you need. the problem i found with consistant OMAD is your body gets used to the one meal and youl find you metabolism eventually drops (as the 1 meal would have fewer calories than 3 meals). its reccomended to keep changing things up. As MiKetoAF said, if you are fat adapted you could always just not eat… yes/no? :thinking:

(Jack Brien) #9

Well, I’m not sure if you are looking for specific advice about it, but cutting is kind of a specialised weight loss, based on tweaking hormones through water intake over the last few days before a fight, isn’t it? That’s about as much as I know, but if your a few weeks out and just looking to lose fat, you’ll be in the same boat as the rest of us! Not sure whether to suggest you change things up or stick with what has presumably been going well for you. Is this your first fight on keto? I’d be interested in how you find it with the intense energy use as opposed to the endurance side of things, which always seem to be the most touted exercise benefits. Have you been carb loading?