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Old 09-19-2008, 10:16 AM   #1 (permalink)
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General W/Out Programme

Hi all, First post here so Apologies if this goes on a bit.

Firstly, I'm 27 and live in the UK. Been training in Muay Thai / Kickboxing for about 9 months. Also take Kali, and basic Jiu Jitsu classes as part of my training.

I'm after some advice for general weight loss and conditioning really. I'm 6' 3" and When I started training I was 16 stone (224 very fat pounds). I didn't really see a weight loss gain.

I used to be around the 180lb mark a few years ago, however a sports injury left me out of action for 6 months, and the weight piled on. When I was ok to compete again I was unfit and I took that as my queue to knock things on the head.

As I touched on earlier, I've been training in K-Boxing now for 9 months, found I've really taken to it. The bug's bitten and evenually I'd like to compete at some level - so I've upped the training and through a combination of sensible eating (lots of fresh fruit and veg) and cutting the crap out of my diet (no crisps / coke / chocolate) about 2 months ago I've dropped to 206. Loss hasn't been been quick, however that's intentional as too much too soon is bad for you!

To give an overview of my regime at the moment it is:

Monday - Training (2-3 hours)
Tuesday - Run / Gym
Weds - Run / Gym
Thursday - Training (1.5-2hours)
Fri-Sun - R&R (poss training Sunday PM)

Ideally I'd like to get down to the 185 bracket - any tips for how I can get down to that, whilst still retaining strength and upping CV capability?

Cheers!
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Old 09-19-2008, 10:35 AM   #2 (permalink)
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Sounds like maybe you hit a plateau. Diet is crucial. No sugars is a good start, no deep fried crap either.

When you say "Run/Gym" what is it you do? Jogging on the treadmill isn't going to get you anywhere. You need some intense cardio, HIIT (google it) is probably your best bet.

What's your body fat % at?
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Old 09-19-2008, 10:52 AM   #3 (permalink)
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Thanks for the reply. Was aware of HIIT, wanted to up my CV to a level where I was able to do that, however - I may give it a go from Monday.

% body fat - Far too high, last time I checked it, the reading came in at around 17%. Most of my excess weight is around my waist / belly.

A typical gym session is 20 mins of CV work / Usually running and bike followed by weight training.

Diet wise, cut out all deep fried / processed foods. Now, hardly any sugars / caffeene. Lots of fruits and veg, grilled chicked etc. Can't remember the last time I had chips.
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Old 09-19-2008, 03:57 PM   #4 (permalink)
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Try to consume around 2000 calories per day of lean meats (poultry, fish), nuts, fruits and veggies. Carbs aren't bad, just as long as you're not excessive. Try to avoid anything processed and try not to drink anything but water. Also, try to eat small meals throughout the day rather than eating big meals infrequently (~6 'meals' per day is fine) to boost your metabolism.

As for exercise, I wouldn't do a whole ton of lifting. You can't make any real strength gains with weight lifting while losing weight, so if you're lifting you should try to stick with light weight and high reps for conditioning and to burn calories. Personally, I'm a big fan of caveman training and bodyweight training both for conditioning and strength training on any kind of budget or diet. If you want to know more about that, let me know and I'll make another post for you. For cardio, HIIT (High Intensity Interval Training) is probably the best. Sprint for 30 seconds and jog for 30, then sprint for another 30 and jog for another 30. Rinse and repeat for around 15 minutes total, and feel free to adjust the time on/off to suit your level of conditioning. Also good is swimming. If you want to try cardio or HIIT while swimming it'd probably be even better in terms of conditioning and weight loss, but be careful not to... drown.

Edit: Overall, if you can get down to 190-195 you should be pretty well off. Cutting 5-10lbs of water weight or whatever for fight day isn't that hard - just make sure you know how to do it properly before trying it.
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Last edited by Dempsey Roll : 09-19-2008 at 04:00 PM.
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Old 09-23-2008, 05:20 AM   #5 (permalink)
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Thanks for your replies.

Appreciate the guidance.

Adie

Edit: Sorry....what do you mean by "Caveman" training? Not sure my lady would appreciate her smacking her over the head with a club, and dragging her home over my shoulder!
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Old 09-23-2008, 03:06 PM   #6 (permalink)
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Sorry....what do you mean by "Caveman" training? Not sure my lady would appreciate her smacking her over the head with a club, and dragging her home over my shoulder!
Oldschool strongman training. Some examples would be running a wheelbarrow full of weight up a hill, flipping a large tire, hitting a tire with a sledge hammer, tying a rope between two trees and climbing across with just your upper body, dragging a tire, carrying a log, pushing a car, ect. Whatever you can think of. Unconventional exercises that are good for people on a budget and can be especially good for fighters.

But what you said is good too.
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Old 09-24-2008, 01:25 PM   #7 (permalink)
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This is what ive always been told. Take the weight you want to be at, x10 and thats how many calories you should eat at the most each day.
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Old 09-24-2008, 08:27 PM   #8 (permalink)
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As far as I know the average male burns ~11 calories per day for every lb of bodyweight. So you get your bodyweight, multiply by 11, then you adjust it based on whether you're looking to lose weight/bulk, your level of activity, ect. As a rule of thumb I usually use a 500 calorie deficit for someone trying to lose. Sometimes more or less, depending on their current weight, goal weight, level of activity, and how quickly they need to lose the weight.
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Old 09-27-2008, 04:31 PM   #9 (permalink)
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Hi

You should eat 20 procent more than you actually need if you want to build muscle. To find out how many calories you need, the harrison benedict seems logic:

http://users.telenet.be/annette-guy/calc/bmr.htm

Multiply the outcome of that with 1.2 et voila.
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