Weight loss for BJJ

[GuardMaster]

Hi Everyone,

I currently weigh in at 185 pounds at 5'7". I'd like to bring my weight down to 145 pounds.

I'm currently biking 4 days/ week for 30 min high intensity. I'm also beginning to follow the ZONE diet by Barry Sears.

I've decided to stay away from weights as I find they tighten me up to much and I'd rather have skinny wiry limbs like a Royce rather than a tick muscular build like a wrestler.

I'm also taking hydroxycut for weight loss. I wish to realize my goals within 4 months, (March 2001). Can anyone offer me any additional tips?

GuardMaster

[Bau13]

weights!!!

Word of advice here...DONT cut the weights..If you're worried about getting too big just do sets of high reps low weight...you gotta keep the muscle man..Help you burn extra calories....youre gonna lose a helluvalot of muscle if you go on this way without lifting...so you will be lighter but weaker too!! no joke...

I am 5'8 165lbs and I used to be 220lbs! I got into shape by doing cardio at least 3-4 times a week 30-40mins duration.

Lifting weights 3 days a week - mixing it up heavy weight low reps or light weight high reps.

And most importantly...a low fat high protein diet!!
Lots of guys train like mad men but still look the same cos they dont watch what they eat!

Anyways...good luck on your training!...Hope you reach your goals!!

[SweepEm]

40 lbs is over 20% less weight.

It depends on how much body fat % you have and other factors.
I am not a dietician, but you should look at your diet. Talk to someone knowledgable about it.

[Mako]

I totally agree, DO NOT cut the weights. If you start w/any metabolic enhancer (hydroxycut, etc.) your apetite will go down, you will eat less (and hopefull more healthy) you're doing a ton of cardio, and if you use the "zone" diet, you'll be cutting weight anyway. If you stop lifting altogether, you're going to lose lean mass as well and basically look like a much lighter, weaker, version of what you look like now. Do more reps of less weight. (besides, once you lose a lot of bodyfat, the striated look you will get by lots of reps will look very cool... a la John Lewis.)

[Underdog]

What do you wanna do?

Uomo, you REALLY want to be shredded?


Are you ABSOLUTELY SURE?

Ok, let's go:
first: eat less, max allowed is 1500 cal/day

second: NO CARBS.
I mean nothing, zippo, nix, nada, nietsch, nulla.
No fruits, no vegetables, no pasta, no bread, nothing.
That's crucial.

third: eat fat. really. 75% of your calories must be in form of fats. If you feed yourself fats, you body will perceive no deprivation of them, so hopefully he will use them for energy

fourth: if you have done right until now, you will feel like shit. No energy for at least two weeks; after then the body will start to metabolize fats for energy and you will lose fat faster than hell; so you must resort to drug store:

Get contact with your local gym pusher/dopeman, and ask for:
-ephedrine chloridrate. Take 200 mg three times/day
-clenbuterol. Take 20 mcg three times/day.

Hopefully it will suffit; if not you have a very sluggish methabolism, so take a medication called cytomel, but be very careful, if you screw dosages you'll end taking it for life, get conseil from some competitive bodybuilder in your area.

Don't be afraid, it works.

[Underdog]

only for last resort...

If all of the above fail, procure yourself some DNP compound (dynithrophenol); it's a drug used for killing bugs; it raise your basal temperature, burning calories.

It can make you lose a lb of fat a day!

There's only one slight inconvenience:

terapeuthical dosage is very near to death dosage.

If you do an error you will cook yourself from inside...

But your family can make some money selling your morgue photos on the web...

[YeLLa-TiGeR]

Holy crap Underdog, whats with you and extreme methods??

[Patterson]

Weights will help you burn fat. And guys whats this high reps/low weight if you don't want to get big talk. What do you think bodybuilders do? I am an expert on anabolic ninjutsu theory and practice so I know about weight lifting.

[Oberleutnant]

Weight loss can be a big can of worms, and there are many differing schools of thought; for this reason I'll refrain from attempting to provide a complete guide (IMO it'd require several pages of text AT LEAST), but I'll make a few comments and nitpicks

I must reiterate the statements advising against ommiting weight training; IMO you should never attempt to lose weight without resistance training. It will provide a significant anabolic, muscle sparing effect. There are many studies to support this thesis.

Regarding fat intake, in my opinon it's generally a good idea to maintain a relatively high intake of HEALTHFUL fats; avoid saturated & trans fatty acids. In a nutshell, it'll make wieght loss easier as well as improve other aspects of body function.

Regarding mako's statement of "Do more reps of less weight. (besides, once you lose a lot of bodyfat, the striated look you will get by lots of reps will look very cool... a la John Lewis.) " -I don't see the reasoning behind that. Muscle defenition is a primarily a function of subcutatneous body fat; the less overlying fat, the more visible the muscle and its striations are. Muscle hardness as well as shape are constants that cannot be changed by training, at least there is absolutely no evidence to support they can. Higher repetitions will create higher levels of lactic acid accumulation however, and this in turn stimulates GH secreation which will improve fatty acid mobilization as well as inhibit fat cell hyperplasia; personally I'm a fan of lactic acid zone GVT training for body comp changes. Finally, John Lewis has a genetic predisposition for low subcutaneous body fat; it's physiological fact blacks (he's half) have lower occurence of a2 adrenergic fat receptor proteins as well as other physiological traits that make them achieve homeostasis at much lower levels of subcutenous body fat levels, without sacrificing function of other body functions. (In other words, if you aren't genetically predisposed for easily carrying low levels of bdoy fat without stringent dietary & exercise conditions, odds are you will have to sacrifice performance function in order to achieve very low levels of body fat.). John's fortunately enough to have great genetics so he can eat a poor diet and get away with it.

Regarding underdog's recommendations of a ketogenic diet, I differ a little. Personally, I'm not a fan of straight non cyclical ketogenic diets for many reasons, primarily being that ketosis is a catabolic state, and it doesn't provide any glycogen compensation needed for people with active lifestyles. Cyclical ketogenic diets circumvent most of the pitfalls of traditional keto diets in that they provide a carb loading period that allows glycogen & anabolic supercompensation, compensating for much of the muscle loss and maintaining higher levels of glycogen storage in vivo.

Regarding DNP, I don't see the point in that post apart from an attempt at humor. DNP was banned anyhow shortly after Duchaine put his commercial product on the market. It won't provide anythign that can't be achieved naturally.

Roleta, I wish you luck in your quest for weight loss!


[Edited by Oberleutnant on 11-01-2000 at 09:17 PM]

[rockinronnie]

Underdog, the "WALKING DRUGSTORE"....

UD - If you have tried the methods you're talking about, and they have worked for you, what makes you think they will work the same for someone else? In all seriousness, you don't really prescribe all these "drugs" to everyone that you talk to about losing weight, do you? Everyone is different, and their bodies respond to drugs in different ways. Whats the use of "experimenting" when the outcome could be harmful?

Aside from the drugs, what you mentioned about the "no carbs, high fat" may work. At first I thought "no way thats going to work", but when you went on to say that by taking a high fat diet your body would feel sluggish for about two weeks until the body adjusts, and then starts to metabolize the fat as energy, then it started to make more sense.

Personally, I'd stick with low fat, high protein and high "complex" carbs, with lots of water. And I'd stick with the progressive resistance weight training, as was mentioned, because there's the chance of losing too much strength. Remember, that loss is 10lbs a month for 4 months. And after all that dieting and weight loss, how would you be able to perform at peak efficiency (especially at a tournament where you could be fighting more than one opponent). Heavier weights with low reps keeps the muscles in tune to the "explosiveness" necessary for grappling. Oh, as well, lots of cardio.

Ronnie.

_______________________________
A straight arm's still a broken arm - Master JPF

[rockinronnie]

GuardMaster - I forgot to ask - why do you want to lose so much weight anyway? It justs seems unrealistic to want to lose so much weight in that time frame, and at the same time, be able to keep most of your strength.

Ronnie.

_________________________________
A straight arm's still a broken arm - Master JPF

[wheez]

My Diet is working

I was up to about 215 a few months ago. I'm 5'11". Thats at least 30 lbs overweight on most graphs.

I'm weighing 178 right now with nothing stopping me till I get to 170. I'll tell you how I did it.

I was going to go back to Atkin principles (no carbs-all protein and fat as recommended above) but I really dreaded it. You feel like shit and have no enthusiasm for working out, cardio or resistance.

After visiting Jack LaLannes website I read the old man felt no one serious about weight loss should do it without calorie counting.

So I picked up a little book "The Carb Addicts Guide To Calorie Counting."

The little preface in the book gave me all the education I needed. I came up with a 1000 to 1200 calorie per day diet and just let the calendar go to work on me. I've lost an average of 3 pounds a week like clockwork. (I do an hour resistance every other day and run 30 minutes a day) But breathing and keeping your blood warm, your basic metabolic activities, those are the main things you count on to burn calories.

Here's my daily diet, picked from foods I'd be snacking on, foods I like to eat.

2 cups of a mix of chex cereal, cheerios and Pecans.

One entire granny smith apple (a great deviation from Atkins principles)

5 saltine crackers with a TEASPOON of peanut butter spread among them

That's all early morning food

In the evening, I'm off the carbs and onto the rest of the diet...

A lean bit of fish or chicken plus tomatoes, celery, whatever quanity of rabbit food you want, doesn't matter.

I've got plenty of energy for workouts,I feel great, the weight is coming off and I'm muscling up. Also, I'm old. It is very tough to turn around a 47 year old body the way I've turned mine. I know careful calorie counting would work for a young guy.

[Oberleutnant]

Oh yeah... another benefit of cyclical ketogenic diets is you can have regular 'pigouts' and satisfy your carb cravings

[Underdog]

LMFAO, GUYS!

Ok, ok, my post was a little on the provocative side, just to see how you guys would answer.

My hat off, Ober, you are a wise guy...

Really, I know that a straight ketogenical diet is not for everyone; the vast majority of people will do best limiting their carbs intake to 30%/day, also, fat sources must be clean, fish, flax oil and such; the problem is that everytime you restrict your caloric intake the body will accordingly lower your methabolism, so some form of supplementation is mandatory; try to keep vitamins/minerals very high, because they are essential.

That's the political correct way.

Otherwise if you are like me, a slow burner carb addict, bordering on hyperinsulinemia, 33 and you want to look best you must go to the extremes.

If you are satisfied with an ordinary looking bod, that's ok, if you are satisfied with ordinary training, no problem.

But if you think that the vast majority of NHB athletes did what they did naturally you all live in wonderland.

I've been a very moderate and conservative steroid user in the past, and yes I did everything I posted except DNP (It was a half-ass humor attempt) and for me it did worked great.

After all we all are not chess players, we do an extreme sport, sometimes we must use extreme methods.

[GuardMaster]

Weights

Most people here suggested that I keep the weight training. The thing is I'm trying to increase my flexibility, and I find weights tighten me up.

Also I prefer perfecting a guard position -- this is why i train BJJ. For this position to be effective the body's greatest hinderence is guess what-- yep itself. GRAVITY counts against you with every move.

I need to keep my weight at what I consider a healthy amount for 5'7"... Thats to get it to 145. 185 is simply too fat. I don't care if I may have a great percentage of muscle. Overweight is overweight.

I'm interested in maximizing two areas. Cardio and flexibility. I'd like the body of a gymnast, acrobatic, agile, flexible. One can have a guard from hell with these qualities. Imagine performing armbars, "climbing" against gravity, with legs like ARMS.. Skinny legs mean one thing... greater force per square inch. And that means strong triangle chokes.

I'm no so concerned about pumping iron. I'd rather pump technique...

GuardMaster