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Best Way to Cut Weight?
Posted on 2/13/23 at 6:05 pm
Posted on 2/13/23 at 6:05 pm
I gained some weight in the 5 months due to being poor with my diet after I fractured my thumb. I do BJJ and want to compete at 168 so I need to weigh about 163 or 164 to allow the added weight of the gi. I'm weighing 175 but also started lifting/working out at 5am. The competition date is April 29th, so I have a little time to get down. What is the best way to trim down but also keep my energy up for workouts and BJJ training?
7
Posted on 2/13/23 at 6:29 pm to LSUSUPERSTAR
You have to be in a calorie deficit to trim, lose weight, etc.
It is much easier eat less calories as opposed to burning more calories to be in a deficit. You can eat 200-400 calories in the blink of an eye and burning off that much would require a lot of output.
It is much easier eat less calories as opposed to burning more calories to be in a deficit. You can eat 200-400 calories in the blink of an eye and burning off that much would require a lot of output.
This post was edited on 2/13/23 at 6:51 pm
Posted on 2/13/23 at 7:25 pm to LSUSUPERSTAR
quote:
Best Way to Cut Weight?
You will almost never lose weight by working out - by itself, like the poster above said, it can never catch your excessive calorie intake.
Putting your fork down will always be the only full proof way to lose weight.
Posted on 2/13/23 at 7:43 pm to LSUSUPERSTAR
Burn more calories than you take in.
That’s it. It’s science.
Working out helps.
Cardio helps.
But diet is king.
You can lose it as fast or as slow as you want. The slower you lose weight, the healthier and the more likely it will stay off.
A daily 500 caloric deficit will be a pound lost a week.
1g of protein per lb. of body weight a day will prevent any muscle loss.
That’s it. It’s science.
Working out helps.
Cardio helps.
But diet is king.
You can lose it as fast or as slow as you want. The slower you lose weight, the healthier and the more likely it will stay off.
A daily 500 caloric deficit will be a pound lost a week.
1g of protein per lb. of body weight a day will prevent any muscle loss.
This post was edited on 2/13/23 at 7:44 pm
Posted on 2/13/23 at 8:50 pm to LSUSUPERSTAR
There is a difference between losing weight and cutting weight. Since you have two and half months to only drop 7 pounds, just consume less and lose the weight.
That said, you can easily drop 7 pounds in two days by cutting weight.
That said, you can easily drop 7 pounds in two days by cutting weight.
Posted on 2/13/23 at 9:16 pm to LSUSUPERSTAR
Walk 10k steps, strict diet, water. Walking is overlooked.
Posted on 2/14/23 at 6:31 am to pwejr88
quote:
1g of protein per lb. of body weight a day will prevent any muscle loss.
I would use .7 per lb of target body weight
If someone needs to lose weight it becomes very difficult for them to be in a caloric deficit at 1 g of protein per their current weight
Posted on 2/14/23 at 7:57 am to Antonio Moss
I probably should have phrased the OP better. How do I figure out how many calories I should be consuming? I'm 5'5" and about 175 lbs. At 44, I gain weight easy and am slow to lose it. My testosterone is usually between 650-700, so I don't think there is an issue there.
At 5am I go to an instructor led lifting/cross training class which lasts about 1 hr. I've only been doing this for about 2 weeks to try to lose fat and gain some muscle back. I've been only doing BJJ for the past 1.5 yrs due to work and life. I'm also doing BJJ 3 to 4 days a week depending my work schedule.
At 5am I go to an instructor led lifting/cross training class which lasts about 1 hr. I've only been doing this for about 2 weeks to try to lose fat and gain some muscle back. I've been only doing BJJ for the past 1.5 yrs due to work and life. I'm also doing BJJ 3 to 4 days a week depending my work schedule.
Posted on 2/14/23 at 8:15 am to LSUSUPERSTAR
You could use one of the nutrition coaching apps like Carbon or MacroFactor to help you with figuring out your calories.
Input your goals and timeframe and they will give you your calorie and macro breakdown.
They will also adjust if you are losing too much or too little.
Input your goals and timeframe and they will give you your calorie and macro breakdown.
They will also adjust if you are losing too much or too little.
This post was edited on 2/14/23 at 8:16 am
Posted on 2/14/23 at 8:30 am to LSUSUPERSTAR
Bronkaid baw
ETA: you can lose 8 lbs in a day if you spit in a bucket
ETA: you can lose 8 lbs in a day if you spit in a bucket
This post was edited on 2/14/23 at 8:32 am
Posted on 2/14/23 at 8:46 am to LSUSUPERSTAR
I’ve lost close to 30 lbs since mid Sept by just eating healthy.
Posted on 2/14/23 at 9:03 am to LSUSUPERSTAR
Use a BMR calculator online. They don’t all give the exact same number of calories so use a few of them and take the average or mean to start out.
Eat under that amount. Do not try and factor in how much you think you are burning with workouts to get under maintenance. Eat under the amount (few hundred calories or so) and track weight. Weigh yourself under the exact same conditions each time. I do it in the morning before consuming anything even water. Just the easiest time imo to replicate the conditions that way. You will have to adjust calories after 1-2 weeks after getting feedback from the scale. Don’t adjust calories during the first or perhaps even 2nd week.
Also I don’t recommend weighing every day unless you are strong enough to realize things will fluctuate. If you weigh yourself each day take the mean at the end of the week. Do that again the next week and so on to see where the trend is going. Losing roughly 1 pound a week is normal and healthy
Eat under that amount. Do not try and factor in how much you think you are burning with workouts to get under maintenance. Eat under the amount (few hundred calories or so) and track weight. Weigh yourself under the exact same conditions each time. I do it in the morning before consuming anything even water. Just the easiest time imo to replicate the conditions that way. You will have to adjust calories after 1-2 weeks after getting feedback from the scale. Don’t adjust calories during the first or perhaps even 2nd week.
Also I don’t recommend weighing every day unless you are strong enough to realize things will fluctuate. If you weigh yourself each day take the mean at the end of the week. Do that again the next week and so on to see where the trend is going. Losing roughly 1 pound a week is normal and healthy
This post was edited on 2/14/23 at 9:20 am
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