MMA weight loss question!?

Question

Hey everyone!

I'm switching from playing college football, I was a defensive end, to doing mma fighting. I wresled in hs and have a tae kwon do black belt and a brown belt in judo and would love to learn mui tai, kempo and more wrestling skills, but i weight way too much for the sport and I CAN'T SEEM TO LOOSE A POUND! so...

I wanted to get some smart opinions on what my nutritional intake should be while I'm on a fairly intense workout regimen that I'm currently doing. So my over all goal of my diet/work out is to loose excess fat, while increasing muscle (at least maintaining I would like to keep what I've worked damn hard to make).

ME:

Height - 6'3"
Weight - 285 (I was a defensive linemen, think Julius Peppers not pudgy fat kid)
BMI - 35.6 (BMI is bull **** but thought I'd put it in)

Workout:

Mon - Wed - Fri
-Rowing machine, bike and elliptical trainer (I do 5 mins of each for 30 min rotating)
-Shoulder, Back and Leg weight training
-20 mins in the sauna (feels great and supposed to help loose water weight)

Tue - Thur - Sat
-Sprints (4-200 yards 4 100 yards and 4 50 yards)
-Chest, Triceps, Biceps and ab weight training
-20 mins on the heavy bag and jump rope
-10 mins in sauna

Sun - OFF!

Right now I'm taking tons of supplements. One 60 gram of protein shake a day, one sustained release protein shake before bed, 2 30 gram of protein bars a day, nano vapor, cell tech, intravol, L-Glutatmine tabs, hydroxycut hardcore (got it free, not sold on it) and a amino 3000mg pill. Thinking of doing a beginner cutting stack, but doubt I will.

My goal weight would be around 235-240 by October, maybe September.
So let me know the last piece, the nutrition. Total daily calorie fat protein and carb intake! Right now I'm in the 260-290 range for protein. Thanks!!

Answer 1

Since you played football in college I assume that you know that your lifts should be heavy and compound. You have a very good base I'm sure, so I'd be doing at least 2 of your lifts a week in the 1-5 rep range to further develop maximal strength, and then a different lift with 50-60%RM weights lifted as quickly as possible to develop rate of force (important in mma).



As for cutting weight:



First off if you don't have any competition coming up, I'd take out all the supplements, you don't need any of them, they're very expensive, and most will hinder you from losing weight. You also seem to be doing a LOT of eating. Cut back on that. Continue a balanced diet, just make your portions smaller. You'll still get all the nutrients you need without the supplements.



Are you trying to cut to 205? If not, then you should probably stay at 265, since that's the cutoff for heavyweight in most mma organizations. My further advice would be to do more rounds on the heavy bag to help your form as well as give you some HIIT exercise, which burns fat better than aerobic exercise. Best of luck, and if you have any further questions you can PM me if you like.

Answer 2

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!



Get started today!

Answer 3

avocados can be your secret weight loss partners theyre high in fiber and healthy fats giving you a meaty tasting meat alternative

Answer 4

save 85 calories just by swapping mustard for mayonnaise in a sandwich

Answer 5

Consume honey before bed because consumption of honey may help to burn more fat during those early hours of sleep

Answer 6

Eat grapefruit before each meal

Answer 7

got nuts with nuts eating a handful of nuts will help you stay full try soaking them in water for a different texture

Answer 8

save the kitchen and the dining room table for cooking and eating try not to use it as a place to do work or other activities or you may be tempted to eat more

Answer 9

15 minute minimum walk after each meal

Answer 10

Add avocado and nuts like almonds to your diet

Answer 11

Portion size is very important even for foods that are good for you

Answer 12

show off your bowling skills for 34 minutes

Answer 13

try an open face sandwich instead one with two slices of bread

Answer 14

Never go to grocery shop when you hungry

Answer 15

we love chips but three cups of popcorn is just as satisfying

Answer 16

put your fork or spoon down between every bite

Answer 17

food and drink swaps

Answer 18

stand up each time you talk on the phone

Answer 19

use the vending machine three floors up and take the stairs

Answer 20

bag your own groceries

Answer 21

think before you heap

Answer 22

don t eat in front of t v