69 Days to drop 13 Lbs.

[777-9311]

Bro's I need your help.
I work with fighters and usally have success in the area of dropping weight safely but every once in a while a hard-gainer or hard-loser will come along.

This case, the normal method of cutting 500 calories from the diet to drop 2lbs per week is not working.

The details.
we have 69 days to drop from 170 down to 157.
this cat has a seriously hard time dropping weight.
physique is not important-

height is 5' 8" tall
body fat around 18%
currently not drining much water at all (stupid yes)

please shoot me some ideas re:
cardio
# of meals per day
calories per day
water intake per day
# of work outs per week and what movements (current DL / SQ / BP/ Chins / Dips)

I'm sure there will be different opinions and maybe some flames but I'm hoping to find some common denominators as well with such highly respected bro's on EF.

(my game is fighting first, 2nd weights / 3rd diet 4th gear)

thanks

 

[OMEGA]

run Everyday

 

[Mr.X]

This case, the normal method of cutting 500 calories from the diet to drop 2lbs per week is not working.

Ok, so I'm guessing you're "meeting" someone or going on some type of a date, summer party etc...

Simple, run a CKD diet. If you do it right, you can drop 1-2lbs. of bodyfat per week. Only do 1 carb-up/week and have it controlled.

 

[777-9311]

LOL guys c'mon it really IS for a friggin fight. LOL yes meeting someone in the ring of low level MMA.

thanks

 

[growthspurt]

Bro's I need your help.
I work with fighters and usally have success in the area of dropping weight safely but every once in a while a hard-gainer or hard-loser will come along.

This case, the normal method of cutting 500 calories from the diet to drop 2lbs per week is not working.

The details.
we have 69 days to drop from 170 down to 157.
this cat has a seriously hard time dropping weight.
physique is not important-

height is 5' 8" tall
body fat around 18%
currently not drining much water at all (stupid yes)




please shoot me some ideas re:
cardio
# of meals per day
calories per day
water intake per day
# of work outs per week and what movements (current DL / SQ / BP/ Chins / Dips)

I'm sure there will be different opinions and maybe some flames but I'm hoping to find some common denominators as well with such highly respected bro's on EF.

(my game is fighting first, 2nd weights / 3rd diet 4th gear)

thanks

If this dude is 5'8 and 18% BF, and he has a hard time dropping weight, then he is a lazy Bastard and you're wasting your time training him!

 

[777-9311]

often tmes we use juice fasting and tons of cardio to drop weight but then the guys end up feeling like shit when they're fighting.

still hoping for positive feedback and not just useless coments.

all useful input appreciated...the guy is not lazy but we don't really need to get into all those specifics...a bit too off topic...thanks.

 

[INNOCENT]

am cardio for about 45 mins on empty stomach and 15 mins post workout seems to do the trick for me..especially since im trying to cut body fat

 

[Mr.X]

LOL guys c'mon it really IS for a friggin fight. LOL yes meeting someone in the ring of low level MMA.

thanks

If you want to shed the bodyfat properly, not just drop all your muscle mass, follow the advice I gave you above. I suggest against any type of starvation techniques...

 

[fitricise]

plan out a diet as exact as you can. a 500 calorie a day deficit would be perfect it seems.

1) estimate as much as you can what his normal caloric intake is when he is maintaining weight. say its 3000. either keep diet the same if doing enough weights/cardio to burn 500 calories or have him eat around 2500. split the meals into 5 or 6 per day to control insulin spikes
2) have him do cardio/weights that add up to at least 500 calories burned a day. may want to have him do 600 a day then give a day off per week.
3) at least a gallon of water every day. dont get discouraged by the temp weight gain with it, it helps the body function properly and burn more fat

idk, this shouldnt be too hard, it will take dedication but if he wants it enough its definitely possible.

 

[racoon_city]

AF green tea

 

[Mr.X]

plan out a diet as exact as you can. a 500 calorie a day deficit would be perfect it seems.
.

Perfect for what? starving himself?

he wouldn't shed a lb. after his body went into starvation mode.

 

[growthspurt]

often tmes we use juice fasting and tons of cardio to drop weight but then the guys end up feeling like shit when they're fighting.

still hoping for positive feedback and not just useless coments.

all useful input appreciated...the guy is not lazy but we don't really need to get into all those specifics...a bit too off topic...thanks.

I don't care who you are, it does not take alot of work to lose 13lbs when you're @ 18% BF! This could be done with no diet change and cardio only! I use to cut weight for Wrestling, so I do know what it takes. I did'nt run into a wall until I was in the 6-7% BF range(I bottomed out @ 5.2%).

If this dude ain't lazy, then he sure as fuck isn't sticking to a training regimen!
You need to motivate him or at least find out where he's hiding the Twinkys and Ding-Dongs!

 

[Prizz]

often tmes we use juice fasting and tons of cardio to drop weight but then the guys end up feeling like shit when they're fighting.

still hoping for positive feedback and not just useless coments.

all useful input appreciated...the guy is not lazy but we don't really need to get into all those specifics...a bit too off topic...thanks.

Well, if he's really endomorphic, instead of juice fasting I would use juice with protein shakes every 3hrs throughout the day..... Maybe have 1 good balanced meal for dinner, but the rest of the meals should just be Whey shakes..... Maybe a handful of Almonds with the shakes.... I have to add, that's pretty extreme dieting...... However, from your original post, that's what it sounds like you are looking for..... As for the useless coments remark, I think youre getting that cause the question is kind of off the wall.... We preach and preach on this board to diet "correctly" so you don't lose muscle mass, and I guess guys are just reacting from that..... Good luck....

rizz

 

[NYBodyguard]

cardio + diet + GH something will work

 

[thelion2005]

Bro's I need your help.
I work with fighters and usally have success in the area of dropping weight safely but every once in a while a hard-gainer or hard-loser will come along.

This case, the normal method of cutting 500 calories from the diet to drop 2lbs per week is not working.

The details.
we have 69 days to drop from 170 down to 157.
this cat has a seriously hard time dropping weight.
physique is not important-

height is 5' 8" tall
body fat around 18%
currently not drining much water at all (stupid yes)

please shoot me some ideas re:
cardio
# of meals per day
calories per day
water intake per day
# of work outs per week and what movements (current DL / SQ / BP/ Chins / Dips)

I'm sure there will be different opinions and maybe some flames but I'm hoping to find some common denominators as well with such highly respected bro's on EF.

(my game is fighting first, 2nd weights / 3rd diet 4th gear)

thanks

- 5 meals per day
- calories don't matter
- any type of animal flesh, grilled, baked, broiled
- all types of veggies, raw or cooked
- real eggs
- whey added to water between meals
- water and decafs for drinking

No other foods. No fruit, flours, sugars, pasta, bread, rice.

You'll see water come pouring out within 48 hours.
Fat burning next.
First week is tough and then it gets to be normal.

Energy will be high.

To stop the loss when you've reached the goal, add a few berries.

 

[Mr.X]

- 5 meals per day
- calories don't matter
- any type of animal flesh, grilled, baked, broiled
.

so he can eat 7000 calories per day?

 

[booby]

i am a mma fighter and i have dropped 30lbs in 3 weeks for a fight before.
i also weighed in 5lbs over for a fight and dropped it in 1 hour.your boy is 18% body fat that is very high for a mma fighter.he obviously isnt training hard enough.he needs to cut his calories,and up his training especially the cardio!after his weigh in he needs to imediatly start sipping pedialite!to make sure his electrolites are back up!69 days is more then enough time for a fighter to drop 13lbs!

 

[BigCracker]

I could lose 13 lbs in 2 days with Super Dieters Tea. Of course my power dumps would probably cause my toilet to explode. Ass missile ready for launch...4...3..2...1... Splashdown!!!

 

[Goldprospector]

Get his cardio and training right...The AM cardio will work best...but if you are still looking for something new, the you can try the ANPD diet that is listed in the diet forum...It is tough, but your boy will lose BF and keep most of the muscles...But as the other bro's have said, 18% for a fighter seems high...I might would question his dedication.

 

[d_o_c_]

Just have him lower his calories and run like a mad man. I had cut 30 lbs in 2 1/2 weeks before/ Not healthy to do, but the end was what I wanted.

 

[cardiomann]

Ok, so I'm guessing you're "meeting" someone or going on some type of a date, summer party etc...

Simple, run a CKD diet. If you do it right, you can drop 1-2lbs. of bodyfat per week. Only do 1 carb-up/week and have it controlled.

The CKD is a crap diet IMHO. All ketogenic diets are shit. Listen, just follow a pre contest bodybuilding diet which puts you in a caloric deficit. Carb sources should be oatmeal,yams, and greens. Protein: Chicken,Fish,Steak can be eaten occasionally. Fats should be limited to EFA's. I like to use 3-4 caps of 1000mg of high quality fish oil with each meal. Also, drink plenty of water. 2 gallons per day. Eat 6 meals per day.

Cardio should be done on a empty stomach. I favor low to moderate intensity cardio for 45-60min on a empty stomach. I hit each muscle hard 1 X per week. Get plenty of rest. If you follow the above strictly and don't cheat on your diet you will see amazing results in 8 weeks.

Personally, I am able to lose 2-3lbs of fat per week without any decrease in LBM. however, i do use AAS to maintain LBM while dieting. Hope this helps

 

[777-9311]

are there any foods that 100% of us can agree on?
Oatmeal
chicken
eggs
tuna
veggies
MRP

 

[big49ersfan]

get him on something to hold on to his 500mg of test per week should do the trick help with aggressio, recovery all the usually you would expect from test.

then

1. 7 am cv sessions a week keep hr @ 140-150

2. 4 HIT sessions after weights for 30mins

3. cals need a sensible diet will be on it for 19 weeks so needs ot be maintainable here is a day of mine

wake - 30gram of whey in water then cv
1hr later- 6 tueky rashers, 1 slice of wholmeal bread, a bowl of strawberries
11.00- 80grams of tukey breast
12.30- 150grams of salmon, 2 oat cakes, a large salad (no dressing), blueberries
4.00- 80grams of tuekry breast, a peach, oat cake
5.00 train
after weights 20grams of whey
cv
after cv
20grams of whey 5g of glutamine

8.00 150grams of white fish and veggies
10.00 100grams of cottage cheese and a couple of olives
been losing quite nicely lost 2lbs a week so far.

4. stuff to sort out his metaboilism sesapure, glucorell and acetly-l-carnitne injection

5. still has issues add in 2 weeks o n 2 weeks off of clen and eph

6. still has issues add in t3

7. still not loosing use dnp or drop out

but to be honest shouldnt really need 5,6,7 if he eats right he is a fat boy probably having to big a portions and not really doing enough cv hard enought get him eating less and running more.

 

[777-9311]

thanks for the input.

actually 9 weeks not 19

 

[Mr.X]

The CKD is a crap diet IMHO. All ketogenic diets are shit.

I beg to differ. Just because you do not know how to follow a ketogenic diet properly, it doesn't mean it's crap.

 

[777-9311]

how long does it take to get to ketosis?
I tried once with no success after a few days.
prolly didnt know what I was doing.