making weight

On 26 Feb 2005 07:28:56 -0800, [email hidden] (Paul) wrote in
misc.fitness.weights:

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Google Hobman's making weight routine in misc.fitness.weights.

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Drink less of all fluids. A lot less.

On Sat, 26 Feb 2005 15:58:01 GMT, "JC Der Koenig"
<[email hidden]> wrote in misc.fitness.weights:

Quoted message said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Drink less of all fluids. A lot less.

Actually, drinking coffee will help a person drop weight.

"John Hanson" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

On Sat, 26 Feb 2005 15:58:01 GMT, "JC Der Koenig"
<[email hidden]> wrote in misc.fitness.weights:

Quoted message said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Drink less of all fluids. A lot less.

Actually, drinking coffee will help a person drop weight.

Taking caffeine pills is even better.

"JC Der Koenig" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Drink less of all fluids. A lot less.

He has 2 weeks, though. I wouldn't play the dehydration card card quite yet.

Do some roadwork fatso. 16% Bodyfat and you call yourself an athlete?
"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Quoted message said:

"JC Der Koenig" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Drink less of all fluids. A lot less.

He has 2 weeks, though. I wouldn't play the dehydration card card quite yet.

PSMF maybe? Going keto sheds a few pounds of water, too, doesn't it?

-----------
Proton Soup

"Thanks for noticing that I didn't actually say anything." - Mike Lane

"Jim Ranieri" <nah,> wrote in message
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Quoted message said:

"JC Der Koenig" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Drink less of all fluids. A lot less.

He has 2 weeks, though. I wouldn't play the dehydration card card quite
yet.

True, and it's only 9 pounds.

If you wanted to lose fat, you should have started earlier. Much earlier.
Can't do more than 2lbs a week there.

Thus you only have one option: fluids. You'll have to sweat it off. This is
a short term thing, and if you have not done it before make SURE you partner
with someone experienced in how to do it. If you have never done it, do NOT
EVER try it by yourself. You can kill yourself. Really. Do NOT stay
dehydrated for 9 days. You'll cause damage to your body. You may die. Please
do this with proper supervision.

....pablo

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Depends a fair bit on how much endurance you need to have to compete
effectively and how long you have between weigh in and fighting, but,
assuming you need to be able to produce something like 20 minutes of max
effort work and you have a couple of hours to recover:

For about a week, basically just eat less and move more; losing a bit of fat
won't hurt. Assuming you know what your maintenance calories is (if you've
not lost or gained weight recently, then it's the amount of calories you
normally eat - www.fitday.com will help you check this), find some
combination of eating less and moving more so that you're eating about 1,000
calories below maintenance, per day. If you're already training hard, then
don't try to add more work, just eat less. Try to make sure you get lots of
meat or fish and veg; that will fill you up a bit more than a bowl of pasta
for the same number of calories. Make sure you are eating a reasonable
amount of carbs just before training, and a bit afterwards; probably the
best place to cut food out is after you've done all of your day's training,
if that's possible.

That should lose you about 2 pounds of fat in the week; if you normally eat
lots of veg then your scale weight will probably drop by 2 and a bit pounds,
if you normally eat little veg then it will drop by less than 2 pounds (and
you might want to change your diet long term).

When you're about five days out from your competition, cut out any food with
more than 1% fibre by weight from your diet - that means any veg,
whole-grain stuff, etc. Look on the side of the packet for nutritional
information. Meat is OK, keep eating decent amounts. Rice pudding is usually
pretty low fibre, ditto sweets and so on.
Drink loads, whenever you can; water or soda or whatever, really (this is
supposed to help you dehydrate later - maybe someone can provide the
reason?).

Your scale weight should start dropping, since you will have a lot less
stuff sitting around in your gut waiting to be shat out. This will lose you
something like 2-6 pounds; probably about 3 (unless you know you eat a load
of fibre normally, in which case expect to lose a bit more).

Two days before competition, stop eating large amounts of meat / fish and
really fatty stuff; if you have protein supplements drink those instead of
eating any meat, if you don't then eat some tuna or turkey. If you really
don't like this no meat idea ignore it. Basic idea is that you will wake up
on the morning of your competition with nothing weighing your gut down, but
still well fed because you digested everything you ate. You probably won't
be going for a dump very often in the last couple of days.

Day before competition, stop drinking loads, switch to drinking not much at
all, and try to make it caffeinated; coffee or red bull, that sort of thing.
You should be keeping track of your weight, so you should know where you are
at this point. If you're 4 or less pounds over on the morning before your
competition, you'll be fine; try not to drink more than a litre through the
day and don't drink after 8pm. If you're 4-8 pounds over, then same applies
about drinking but sleep in several layers or go for a long hot bath or
sauna. If you're more than 8 pounds over (which you really shouldn't be!)
then you probably ought to enter 84kg: decide at this point, dehydrating
like a [censored] and still missing your weight will mean you'll fight way
below your normal abilities in a hard class.

On competition day, wake up at least 3 hours before your weigh in; you
probably will have to do this anyway to get to the venue. Eat a little bit
of something with lots of carbs, drink a small-ish mug of coffee. Check your
weight. If you're under target, then drink more until you're on target
weight; you'll probably lose a bit anyway. If you're over target, then leave
it at that. When you get to your competition venue, try to go for a [censored],
take a dump if you can, check your weight. If you're not more than a few
ounces over, just sit around and relax; if you've got a bit to lose then put
on several layers and go jogging or sit in a sauna (note: I think saunas
hurt endurance peformance more than running it off will). Weigh in as soon
as you're allowed to.

When you've made weight, immediately drink. 2% glucose solution (Lucozade
Hydroactive is about right) is supposed to get through fastest; you can
expect to get about a litre per hour through your gut, so don't try to force
3L of fluid down yourself if you're fighting in thirty minutes or it'll
still be slopping about in your stomach making you feel sick. If you've
time, eat a bit, drink a bit more, relax. Once you've got about as much
fluid down yourself as you can get through your gut before fight, or as much
as you want to drink if that's less, then just do your normal fight prep.

Peter

PS: after you start eating real food again you might want to stay in range
of a toilet for a day or so.

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Given that your bodyfat is very high for that weight, IMO, just hop into the
sauna the day of the weigh-in (assuming it's not on the day of the fight)
and sweat it out. Hop on the scales, make weight, rehydrate slowly and take
it easy for the rest of the day.

IMO, you're probably not in that great of condition for MMA and you'd better
hope your opponent is not 8% bodyfat, and he's cutting 9 lbs of water from
his system the day before the bout to make weight. If that's the case,
he'll have almost 10% more muscle than you, which translates to about 14 lbs
of muscle against 14 lbs. of fat.

"The Sanity Cruzer" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Given that your bodyfat is very high for that weight, IMO, just hop into
the sauna the day of the weigh-in (assuming it's not on the day of the
fight) and sweat it out. Hop on the scales, make weight, rehydrate slowly
and take it easy for the rest of the day.

IMO, you're probably not in that great of condition for MMA and you'd
better hope your opponent is not 8% bodyfat, and he's cutting 9 lbs of
water from his system the day before the bout to make weight. If that's
the case, he'll have almost 10% more muscle than you, which translates to
about 14 lbs of muscle against 14 lbs. of fat.

Work with me here if he loses 9lbs of weight that would be roughly 5% (give
or take) of his present body weight correct? If his bfc is 16% he has room
to diet and lose weight as you mention and get down to 10-11% as his goal
would suggest and your numbers above would have to be revisited. He can
easily drop down in water weight which goes first but would need to lay off
carbs too. Lasix is Doctor prescribed however you can try a health store for
natural diuretics. Does it sound fair to using such product a day or two
before weigh in, not sooner your body needs to be hydrated. Replenish
electrolites and other water saluable vitamins you will lose from water
loss.

-Nick

Paul said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice,

not

Quoted message said:

just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

I've seen someone mention losing a pound of almost all fat in a day.
It involved walking 25 miles at 3.5mph and eating normally.

Eric

DCI said:

Fraser Johnston said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

The sauna is your friend.

Fraser

Then when depleted of all the important minerals, his body will be as
limp as a wet rag before, during and after any physical exertion.

the whole country has seen what the sauna can do on TUF.
it's not easy or fun, but on the show they weigh in the
day before and have LOTS of time to re-hydrate.
....thehick

frank-in-toronto said:

DCI said:

Fraser Johnston said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...
>I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
> about 16 % body fat. What shall i do. And please some good advice, not
> just eat less and move more. Thanks in advance. I need to make 77 kg
> if i miss it i'll be fighting 84 kg. big differance.

The sauna is your friend.

Fraser

Then when depleted of all the important minerals, his body will be as
limp as a wet rag before, during and after any physical exertion.

the whole country has seen what the sauna can do on TUF.

Quoted message said:

it's not easy or fun, but on the show they weigh in the
day before and have LOTS of time to re-hydrate.
...thehick

The drying out stuff also is very related to head trauma in which the
brain gets rattle around from punches.

DCI

In article <[email hidden]>,

(Paul) said:

I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
about 16 % body fat. What shall i do. And please some good advice, not
just eat less and move more. Thanks in advance. I need to make 77 kg
if i miss it i'll be fighting 84 kg. big differance.

Sweat it out as close to weigh-in as possible.

2 kgs is pretty easy to sweat off.

--
Keith

In article <[email hidden]>, "JC Der

Koenig said:

"Jim Ranieri" <nah,> wrote in message
news:[email hidden]...

Quoted message said:

"JC Der Koenig" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Paul" <[email hidden]> wrote in message
news:[email hidden]...
>I have 2 weeks and 1 day to lose 9 pounds for a mma competition. I'm
> about 16 % body fat. What shall i do. And please some good advice, not
> just eat less and move more. Thanks in advance. I need to make 77 kg
> if i miss it i'll be fighting 84 kg. big differance.

Drink less of all fluids. A lot less.

He has 2 weeks, though. I wouldn't play the dehydration card card quite
yet.

True, and it's only 9 pounds.

Russians did a bunch of studies. 2-3% can be dropped with no loss of
performance. But if you start to diet down plus dehydrate you lose
performance.

I'd just drop it in the last 24 hours before weigh-in. Any of the guys in
MMA who used to wrestle can tell you a dozen ways to drop 2 kgs quick.

BTW - I found it a whole pile easier just to sweat it off than do the
coffee and steak thing. Also based on the Russian stuff which said as
quick as you can as close as you can to weigh-in.

--
Keith

In article said:

pablo said:

If you wanted to lose fat, you should have started earlier. Much earlier.
Can't do more than 2lbs a week there.

Really? How do you figure?? If you stop eating completely you will
surely lose more than two pounds of fat per week. Of course you will
also lose muscle mass. 3500 calories equals a pound. If you have a
10,500 calorie deficit per week then you will lose about three pounds
of fat or so. A greater deficit, more fat loss.

Quoted message said:

Thus you only have one option: fluids.

Wrong. See above. IF you combine caloric restriction with exercise you
can lose several pounds a week. If weight loss is the ONLY concern
then you can easily lose 9 pounds in two weeks without targeting
fluids. Going on a very low carb/high protein calorie restricted diet
with exercise is probably the best option to lose as much weight as
possible while retaining muscle mass.

But it will affect performance.

Dehydrate and rehydrate. As long as you have 12 hours or more 2 kgs should
be no problem.

--
Keith

In article <[email hidden]>, "The

Sanity Cruzer said:

"pablo" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

If you wanted to lose fat, you should have started earlier. Much earlier.
Can't do more than 2lbs a week there.

Thus you only have one option: fluids. You'll have to sweat it off. This
is a short term thing, and if you have not done it before make SURE you
partner with someone experienced in how to do it. If you have never done
it, do NOT EVER try it by yourself. You can kill yourself. Really. Do NOT
stay dehydrated for 9 days. You'll cause damage to your body. You may die.
Please do this with proper supervision.

That's why I say, if the weigh-in is the day before the fight, hop into a
sauna, sweat it out, possibly by wearing a rubber suit, and then rehydrate.
Wham, bam, slam, thank you ma'am

Yup. Easy. And I agree about the bodyfat. 16% is high.

--
Keith