iconAll times are GMT. The time now is 10:09 PM. | Welcome to Forum, please register to access all of our features.
Old 01-23-2012, 02:42 PM   #1
AlexNorton1
New K4Ler

Org/Style: Tsuyoi Ryu
Join Date: Jan 2012
Location: London, England
Posts: 6
AlexNorton1 is on a distinguished road
AlexNorton1 is offline
Cutting weight

Im entering a relatively small tournament in about 2 months. My current weight is about 73kg (give or take), and the cut off for lightweight is 70kg. Does anyone know any successful tried and tested methods for losing fat but keeping the bulk of muscle still? I would rather avoid fighting at middleweight (80kg) at the moment as I am dwarfed by some people that size. Any tips or advice would be appreciated
  Reply With Quote
Old 01-23-2012, 04:01 PM   #2
Tay
Senior K4L Member
 
Tay's Avatar

Org/Style: BKK (IFK)
Join Date: Jul 2011
Location: London UK
Posts: 645
Tay is just really niceTay is just really niceTay is just really niceTay is just really nice
Tay is offline
how tall are you?
Losing 4 kilos when you're 73 kilos seem a bit much. I would rather try to bulk up to get to let's say 75 - 77 kilos to be a big powerful middleweight rather than cut weight and not be at your maximum potential when fighting.

Otherwise if you really want to cut weight (lose fat without losing too much muscle), I'd recommend doing quite a lot of aerobic exercises (long distance running/swimming/cycling), and avoid food with too much fat.
I'm not an expert though, some people might be able to give you better advice
  Reply With Quote
Old 01-23-2012, 04:11 PM   #3
Dent
Senior Moderator
 
Dent's Avatar



Org/Style: IOGKF/ IKO 1
Join Date: Mar 2008
Posts: 22,405
Dent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond repute
Dent is offline
Osu!

For 6.6lbs of cut, a simple diet of reduced portion size along with increased cardio will put you in easy range. The remainder will be an easy water weight cut just before the weigh-in.

A general word of warning though. Playing with your weight has effects far beyond the weigh-in.

Osu!
__________________
Is it solipsistic in here, or is it just me?
  Reply With Quote
Old 01-23-2012, 04:16 PM   #4
FredInChina
Apprentice
 
FredInChina's Avatar


Org/Style: IOGKF,Kyokushin
Join Date: Sep 2009
Location: NingBo, China
Posts: 15,590
Blog Entries: 17
FredInChina has disabled reputation
FredInChina is offline
osu AlexNorton, please open a thread in the intro section of the forum so we can welcome you properly


Osu!
__________________
There can never be too much Nutella!
  Reply With Quote
Old 01-23-2012, 04:58 PM   #5
AlexNorton1
New K4Ler

Org/Style: Tsuyoi Ryu
Join Date: Jan 2012
Location: London, England
Posts: 6
AlexNorton1 is on a distinguished road
AlexNorton1 is offline
Im only considering cutting the weight at the moment and it would be less of a immediate weight cut (through dehyrdration) and more of a gradual change for years to come. I understand that playing about with my weight can permenantly affect my body and therefore want to minimise it.
Also i'm approximately 6ft tall with a moderate percentage of body fat.
Osu!
  Reply With Quote
Old 01-23-2012, 06:18 PM   #6
searcher
K4L Member

Org/Style: Looking
Join Date: Sep 2010
Location: Kansas
Posts: 158
searcher will become famous soon enough
searcher is offline
Salt bath the week of the competition. Hot water and table salt, stay in for 15 minutes. Then jump rope for 5-10 minutes or some other cardio for 15-20 minutes. Repeat 3-4 times depending on how much it pulls out.

Another option is to do a "cleanse." It will get a bunch of stuff out of your body, but be done with it at least one week prior to competition.

And then again, you can cut out all rice, wheat, corn, and soy products from your diet. You will cut more gradually and feel a bunch better.
  Reply With Quote
Old 01-23-2012, 06:23 PM   #7
Dent
Senior Moderator
 
Dent's Avatar



Org/Style: IOGKF/ IKO 1
Join Date: Mar 2008
Posts: 22,405
Dent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond repute
Dent is offline
Osu!

Quote:
Originally Posted by searcher View Post
you can cut out all rice, wheat, corn, and soy products from your diet. You will cut more gradually and feel a bunch better.
What do you recommend for AlexNorton1 to eat as carbs during this time, Searcher?

Osu!
__________________
Is it solipsistic in here, or is it just me?
  Reply With Quote
Old 01-23-2012, 08:08 PM   #8
sandman
Senior K4L Member
 
sandman's Avatar


Org/Style: WYKKO
Join Date: Aug 2008
Location: Atlanta GA
Posts: 14,381
sandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond repute
sandman is offline
What does your diet look like now? What about your training program?

Osu!
__________________
I got a fever... And the only prescription is more cowbell!
  Reply With Quote
Old 01-23-2012, 08:25 PM   #9
meguro
Senior K4L Member
 
meguro's Avatar

Org/Style: Keyboard Jutsu
Join Date: Dec 2007
Posts: 5,470
meguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond reputemeguro has a reputation beyond repute
meguro is offline
At 73 kg and approx 6ft in height, I can't imagine you have very much fat to lose, Alex. Drop weight and we'd lose sight of you if you faced us sideways.
__________________
I know Karate, Judo, and a few other Japanese words.
  Reply With Quote
Old 01-23-2012, 11:26 PM   #10
searcher
K4L Member

Org/Style: Looking
Join Date: Sep 2010
Location: Kansas
Posts: 158
searcher will become famous soon enough
searcher is offline
Quote:
Originally Posted by Dent View Post
Osu!



What do you recommend for AlexNorton1 to eat as carbs during this time, Searcher?

Osu!

Dark, green veggies!! Spinach, brocolli, cale, celery, .....


These always work the best and you can get your body to metabolize fat for increased energy.
  Reply With Quote
Old 01-23-2012, 11:37 PM   #11
desibeli
K4L Member

Org/Style: IKO3
Join Date: Nov 2011
Location: Seattle, US
Posts: 73
desibeli has a spectacular aura aboutdesibeli has a spectacular aura about
desibeli is offline
Quote:
Originally Posted by meguro View Post
At 73 kg and approx 6ft in height, I can't imagine you have very much fat to lose, Alex. Drop weight and we'd lose sight of you if you faced us sideways.
At 6 ft tall and below 70kg, his opponent wont be able to reach him. He should just stay in the middle of the ring and do knee lifts
  Reply With Quote
Old 01-23-2012, 11:43 PM   #12
AlexNorton1
New K4Ler

Org/Style: Tsuyoi Ryu
Join Date: Jan 2012
Location: London, England
Posts: 6
AlexNorton1 is on a distinguished road
AlexNorton1 is offline
My diet at the moment usually involves a lot of meat for breakfast and some sort of pasta dish for lunch and dinner (which as you can imagine makes me quite heavy after dinner meaning my weight can vary a lot).
Thanks for all the advice guys
  Reply With Quote
Old 01-23-2012, 11:46 PM   #13
sandman
Senior K4L Member
 
sandman's Avatar


Org/Style: WYKKO
Join Date: Aug 2008
Location: Atlanta GA
Posts: 14,381
sandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond reputesandman has a reputation beyond repute
sandman is offline
What i meant was - Is there a significant amount of non-value added calories in your diet? Do you eat much junk food / fast food? If so, that's the obvious place to start.

But, judging by your build you may not have 6 non-muscle pounds to lose...
__________________
I got a fever... And the only prescription is more cowbell!
  Reply With Quote
Old 01-23-2012, 11:52 PM   #14
AlexNorton1
New K4Ler

Org/Style: Tsuyoi Ryu
Join Date: Jan 2012
Location: London, England
Posts: 6
AlexNorton1 is on a distinguished road
AlexNorton1 is offline
There is a looooooad of excess calories in my diet that can be cut out (massive cheesy bowls of pasta mainly and tonight for dinner I had two large pork steaks). However I usually work out 3 or 4 times a week (maybe going up to 5 in the weeks leading up to the tournament) and I was thinking if I increased my cardio and started regular jogging each night then it would be achievable. I have been down to 68 kg in the last few months and feel like i can get there again as long as i am disciplined with my diet and training.
  Reply With Quote
Old 01-23-2012, 11:57 PM   #15
seienchin
Senior Moderator
 
seienchin's Avatar



Org/Style: Nil
Join Date: Jun 2007
Location: Australia - somewhere.....
Posts: 6,033
seienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond repute
seienchin is offline
AlexNorton1,
The definitive way to answer this question will be to see a sports nutritionist, and ask them to do a body fat calculation (often done by skin-fold thicknesses, or the more hi-tech but slighly less accurate total body impedance monitoring).

Once you have an estimate of body fat, a nutritionist will be able to tell you if you have this weight to lose, or if it's going to be harmful.

Ask an expert, and one who can actually see you, rather than lots of people on the internet who can't even see what your body makeup is.

__________________
Anything is possible if you can get out of your own way.
  Reply With Quote
Old 01-24-2012, 12:01 AM   #16
AlexNorton1
New K4Ler

Org/Style: Tsuyoi Ryu
Join Date: Jan 2012
Location: London, England
Posts: 6
AlexNorton1 is on a distinguished road
AlexNorton1 is offline
I will do just that
Thanks for all the advice guys
  Reply With Quote
Old 01-24-2012, 03:38 AM   #17
Tameshigiri
Senior K4L Member
 
Tameshigiri's Avatar

Org/Style: I.K.K.O
Join Date: Aug 2007
Location: US, MIAMI , FL.
Posts: 706
Tameshigiri has a spectacular aura aboutTameshigiri has a spectacular aura about
Tameshigiri is offline
6 meals a day and galon water a day works for me.

1. Big breakfast with good carbs.
2. Proteine bar.
3. Good lunch (carbs if you do cardio)
4. Proteine Bar
5. Small Dinner Chiken or Fish with veg or salad.
6. Proteine shake.

This work excellent for me and ours figthers.
If you want to reduce eat carbs only at breakfast.

I add carbs at lunch to increase my weight but reduce sizes.

Hope this can help.

OSU.
__________________
I.K.K.O
Int'l Kyokuyama Karate-Do Org.
  Reply With Quote
Old 01-24-2012, 04:59 AM   #18
Dent
Senior Moderator
 
Dent's Avatar



Org/Style: IOGKF/ IKO 1
Join Date: Mar 2008
Posts: 22,405
Dent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond reputeDent has a reputation beyond repute
Dent is offline
Osu!

Quote:
Originally Posted by searcher View Post
Dark, green veggies!! Spinach, brocolli, cale, celery, .....

These always work the best and you can get your body to metabolize fat for increased energy.
Limited carbs for the heavy workload of tourney prep. I'd be concerned that this wouldn't be sufficient for his needs.

Osu!
__________________
Is it solipsistic in here, or is it just me?
  Reply With Quote
Old 01-24-2012, 09:56 AM   #19
tmd
Senior K4L Member
 
tmd's Avatar

Org/Style: IKK
Join Date: Sep 2007
Location: Kent, UK
Posts: 4,602
Blog Entries: 3
tmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant futuretmd has a brilliant future
tmd is offline
Less in more out - I was 73 coming out of Christmas and will be weighing in this weekend under 70. Tamishigeri has it about right but I have Oats in the morning, good long lasting energy. Bit peeved at the moment as I have a cold and wanted to get rid of my last half kg early in the week and relax about it but I'm cattled just walking upstairs at the moment so it'll have to be done thursday.
__________________
Think fast - Hit hard.
  Reply With Quote
Old 01-24-2012, 12:28 PM   #20
seienchin
Senior Moderator
 
seienchin's Avatar



Org/Style: Nil
Join Date: Jun 2007
Location: Australia - somewhere.....
Posts: 6,033
seienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond reputeseienchin has a reputation beyond repute
seienchin is offline
Have a look at this diagram:



Even if you don't really understand biochemistry, you can probably understand that the oval marked "Muscle" has an arrow going out of it from the Amino Acid Alanine. What this diagram is showing is that in the absence of adequate carbohydrate, your body is programmed to break down anything it can get hold of to turn it into glucose. Whilst some parts of you can run carb-free, there are things that can't - The production of glucose from other metabolites is necessary for use as a fuel source by the brain, testes, erythrocytes and kidney medulla since glucose is the sole energy source for these organs. During starvation, however, the brain can derive energy from ketone bodies which are converted to acetyl-CoA....but not the others...nb testes....

Low carb as a dietary approach is enthusiastically endorsed by some, opposed by others, and I think, it is safe to say that there is no dietary panacea. However, NO carb with the heavy workload of tournament training is a recipe for starting to lose muscle instead of (or at best, as well as) fat.

70kg at 180cm puts your BMI at 21.6 - and whilst BMI is not so good at indicating ideal weight for highly muscular individuals at the top end of the range, it is a pretty good indicator at the lower end. The "Healthy" BMI is between 20 - 25, overweight 25 and above. It has its limitations, but the message to me is still that you will be taking yourself quite low, and with considerably less muscle bulk than would be best for a full-contact fighter. My preference is to see fighters with low skinfolds, but at the higher end of BMI - ie, a solid ball of muscle, not a long lean spaghetti.

Then again, there is only so much accuracy from an internet forum. You and your instructor know your skills and if speed and stamina are your strengths, this might be a good strategy.

Good luck.
__________________
Anything is possible if you can get out of your own way.
  Reply With Quote
Reply

Bookmarks

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forums!



Similar Threads
Thread Thread Starter Forum Replies Last Post
Cutting weight LeFoot Knockdown Karate 15 11-16-2011 08:31 AM
Martial Arts as a form of weight loss with pictures! AmericanWerewolf General Karate 57 04-24-2010 08:26 AM
cutting weight bingo Q&A for Beginners 12 04-11-2010 04:37 PM
Is Cardio Better Before or After Lifting Weights? IFKQ80 General Karate 4 05-08-2009 08:24 PM
Cutting weight before tournament Red Kyokushin Karate 14 03-12-2008 09:37 PM