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Training & Nutrition Training and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!

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post #1 of 12 (permalink) Old 10-29-2015, 01:12 AM Thread Starter
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Fat guy needs advice ASAP!

I currently weigh 350 pounds, I'm 5'11",and I'm 18, but I'm strongish, I can bench 220 (3 reps) and I max my squat at 300. I'm not agile at all. I'm looking into learning a fighting style other than acting like a tank (taking hits then throwing my weight behind one solid punch).

I was wondering what I should do to drop weight quickly and to become a better fighter.
My goal weight is 180 and I've lost about 30 pounds in the last three weeks. My problem is my current diet is eating one meal a day and praying that my hunger and fatigue go away (they don't). So I really could use all aspects of advice. I'm not super physically active, I walk about a mile and a half a day after I get home, and up until recently I've been doing as many sit-ups as I can (normally around 30).
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post #2 of 12 (permalink) Old 10-29-2015, 07:47 AM
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Quote:
Originally Posted by Lagort View Post
I currently weigh 350 pounds, I'm 5'11",and I'm 18, but I'm strongish, I can bench 220 (3 reps) and I max my squat at 300. I'm not agile at all. I'm looking into learning a fighting style other than acting like a tank (taking hits then throwing my weight behind one solid punch).

I was wondering what I should do to drop weight quickly and to become a better fighter.
My goal weight is 180 and I've lost about 30 pounds in the last three weeks. My problem is my current diet is eating one meal a day and praying that my hunger and fatigue go away (they don't). So I really could use all aspects of advice. I'm not super physically active, I walk about a mile and a half a day after I get home, and up until recently I've been doing as many sit-ups as I can (normally around 30).
I know eating one meal a day is not healthy. Why not try eating 6 small meals a day, each meal being half the size of a well balanced meal. It worked for me when I needed to lose some weight.

But a 350 pound you might be better off joining a weight loss club to help with motivation and build a support network.

Good luck.
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post #3 of 12 (permalink) Old 10-29-2015, 08:15 AM
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It's not about how much you eat or how much you exercise as much as it is about what you eat. The whole "calories in = calories out" is wrong because all types of calories aren't metabolized the same way. Eliminate sugar and flour from your diet, eat real food instead of products, drink only water and you can just about eat as much as you want whenever you want and with just a little exercise you will find your healthy weight.
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post #4 of 12 (permalink) Old 10-29-2015, 09:20 AM
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Certainly eliminate sugar, ITS KILLING YOU!!!!
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post #5 of 12 (permalink) Old 10-29-2015, 10:14 AM
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Certainly eliminate sugar, ITS KILLING YOU!!!!
It's gratifying to see you kids paying attention and learning.
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post #6 of 12 (permalink) Old 10-29-2015, 10:43 AM
 
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Quote:
Originally Posted by Lagort View Post
I currently weigh 350 pounds, I'm 5'11",and I'm 18, but I'm strongish, I can bench 220 (3 reps) and I max my squat at 300. I'm not agile at all. I'm looking into learning a fighting style other than acting like a tank (taking hits then throwing my weight behind one solid punch).

I was wondering what I should do to drop weight quickly and to become a better fighter.
My goal weight is 180 and I've lost about 30 pounds in the last three weeks. My problem is my current diet is eating one meal a day and praying that my hunger and fatigue go away (they don't). So I really could use all aspects of advice. I'm not super physically active, I walk about a mile and a half a day after I get home, and up until recently I've been doing as many sit-ups as I can (normally around 30).
My advice: First thing learn about calories and food and nutrition, get passionate about it and know what your putting into your body.

Go for 1500 calories a day until your are your target wieght, with a bunch of small meals. Portion size is key because after eating small portions for a week your stomach starts to shrink and the hunger goes away. Stretch your stomach with large portions and you then need more food to fill it up every day!

The last weight cut diet I went on I really stripped it down:

Breakfast, 1 boiled egg. Train before lunch. Lunch was 2 portions of sashimi (tuna or salmon) plus a small soup or a chicken caesar salad (low on dressing). So nice protein but no carbs basically. During the day to keep hunger at bay I made a litre of fresh green juice - Kale, spinach, broccoli, cucumber, tumeric, carrots + a bag of apples to make it taste good, berries if you want to.
Dinner time have a regular meal, by that I mean meat carbs + veg but not a huge portion, not deep fried and not fast food. If you are gonna have to have sugar get one small thing a day and make sure its only 100-200 calories.
3 Litres of water a day.

Training, I completely changed up my routine after watching a guy train who was 50 years old and I thought he was in his early 30's. No heavy weights, everything is low impact, high repetition. No breaks between sets, once the heart rate is up keep it there for 20 minutes at least and don't let it go down. Started with 50 reps per exercise, ie. dumbell curls with 6kgs. Fast + heavy metal lol. After a few weeks I was up to 100, and do a bunch of exercises then repeat until my workout got up to 3000 reps a session and I keep it at that even now. I never get injured like I used to pumping iron, dont have that tightness in my body and generally Im much fitter and leaner while actually the same strength I always was if not stronger!

The weight absolutely poured off me, at the time I was only 20 pounds overweight but it was gone in around 10 days and I was ripped.

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post #7 of 12 (permalink) Old 10-29-2015, 11:00 AM
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Quote:
Originally Posted by oldfan View Post
It's not about how much you eat or how much you exercise as much as it is about what you eat. The whole "calories in = calories out" is wrong because all types of calories aren't metabolized the same way. Eliminate sugar and flour from your diet, eat real food instead of products, drink only water and you can just about eat as much as you want whenever you want and with just a little exercise you will find your healthy weight.
Im with this opinion. What you eat, not how much, is the key. One thing I found to simplify the process is to check on a foods alkalinity. Charts are easily found online. If you eat alkaline forming foods only you will lose your weight guaranteed, regardless of how much you eat. Avoid acid forming foods.

Its no coincidence that all foods that are bad for your are acid forming. Processed foods are a killer. They are always highly acidic. Anything that's white is highly processed and generally shit. Meat is also highly acidic. Especially when eaten in large amounts with little vegetables.

Even vegetables have degrees of alkalinity. The ones man has f*ucked with the most over the years are more acidic than the vegetables closest to their original indigenous versions.

You can do this diet or that, but following an alkaline based diet simplifies things greatly and will work without a doubt.
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post #8 of 12 (permalink) Old 10-29-2015, 11:06 AM
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Quote:
Originally Posted by DonRifle View Post
My advice: First thing learn about calories and food and nutrition, get passionate about it and know what your putting into your body.

Go for 1500 calories a day until your are your target wieght, with a bunch of small meals. Portion size is key because after eating small portions for a week your stomach starts to shrink and the hunger goes away. Stretch your stomach with large portions and you then need more food to fill it up every day!
Yeah this is how I done it.

The small portion system definitely works. Even if you fall off the wagon at some point (and you probably will), you won't be able to put as much food in your stomach. It also has the benefit of keeping hunger at bay as your only ever a couple of hours away from your next meal.

Whatever you do, don't post your methodology on these boards even if it is working... there are too many people with different opinions who will inevitably tell you that you are doing it wrong.
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post #9 of 12 (permalink) Old 10-29-2015, 11:17 AM
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It's something I'm trying my best to focus on too. I'm 200lbs and 6 foot and I'm gonna be trying to get down to around 168ish by the end of the year.

Eating is important, but especially at 350lbs, it's all just about exercise. For a while I was trying to run, getting shattered quickly, then turning back. Walking is apparently a massive weight loss tool. I've picked up walking about 45 minutes a day which helped me get down to 14 from 16 in the first place.

One meal a day is bad anyways. I don't eat properly (yet) but I'm just trying to kick it off into eating home cooked food over oven processed food to put me on the right track. If you have more will power than me, jump into salads and everything.You want to be eating 3 meals a day at really low calories. You're still going to need enough calories to not feel weak, but I expect being 350lbs and not eating a lot is going to make you feel a bit weak anyways.

Good luck anyways mate. That "put all your power into one punch" thing is something I've always struggled with, specifically with kicks. In my class right now, now that we don't have weight lifters anymore, I've probably got the hardest kicks. Now my techniques in there a lot more but for a long time, and even to a degree now, it's just cause I carry so much weight in my legs. Can be hard to think to yourself "Okay, you can kick hard....can you land it though?" and then drop all your power and aim for technique.

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post #10 of 12 (permalink) Old 10-29-2015, 05:52 PM
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Have as many bananas as you want in a day.



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