Cutting weight

[bugsybairan]

Hi guys, this is my first post! Just wanted to ask for advice or suggestions on cutting weight.

I'm currently at 131.5 lbs and I need to get to 120 lbs by November for my first amateur fight. I started healthy eating and regular exercise one month and a half ago. Came from 141 lbs so I cut 9.5 lbs already but I noticed that my weight stopped at 131.5.. Been almost 2 weeks already, no improvement, i even get heavier sometimes (132.7 yesterday) despite regular runs. I stopped boxing training for 4 weeks and I have to rehabilitate for another month cause I injured my left shoulder while throwing a hook so all I can do now is core and running. I've been eating properly. I do 3-5 mile runs 2x a week and sprints 3x a week other days I do jump ropes.

Any advice or suggestion on cutting weight?
Thanks guys

[frosty-g]

Hi guys, this is my first post! Just wanted to ask for advice or suggestions on cutting weight.

I'm currently at 131.5 lbs and I need to get to 120 lbs by November for my first amateur fight. I started healthy eating and regular exercise one month and a half ago. Came from 141 lbs so I cut 9.5 lbs already but I noticed that my weight stopped at 131.5.. Been almost 2 weeks already, no improvement, i even get heavier sometimes (132.7 yesterday) despite regular runs. I stopped boxing training for 4 weeks and I have to rehabilitate for another month cause I injured my left shoulder while throwing a hook so all I can do now is core and running. I've been eating properly. I do 3-5 mile runs 2x a week and sprints 3x a week other days I do jump ropes.

Any advice or suggestion on cutting weight?
Thanks guys

unless you're fat or overly muscular then you really don't need to be getting to 120 by november for a first bout, you really don't.

[~AK49~]

Its all about your diet man. Quite simply, you are no longer losing weight because you are no longer running a caloric deficit. The formula is easy, burn more calories than you are eating, and you'll lose weight. You don't need to get too complicated with it, but there is a science to it.

What you need to do if figure out how many calories you are consuming throughout the day at this point. These calories consumed, plus the calories you burn running, are what's resulting in your body weight currently being 131, thats where its all balancing out. Simply put, from however many calories you currently consume, you should lookql at running a deficit (burning more calories than you eat). Take the number of calories in a day you consume, and subtract about 250 from that number. That will be your new caloric max for the time being. You'll lose more weight, but eventually hit a plateau again when your body balances out. At that point, look to subtract more calories from your diet, in smaller increments like 250. Rinse and repeat.

You got plenty of time, so no need for anything drastic.

[bugsybairan]

unless you're fat or overly muscular then you really don't need to be getting to 120 by november for a first bout, you really don't.

Thanks for the reply.
I'm not fat and not too muscular too, just in between being thin and lean, I guess? + beer belly. Lol. My friend who had fought already also told me that I shouldn't mind cutting weight that much because it's just my first bout but I think it's easy for him to say this cause he's tall. I'm 5'4"-5'5" tall, btw. I just think I'm still heavy for my height. Am I right, sir?

[bugsybairan]

Its all about your diet man. Quite simply, you are no longer losing weight because you are no longer running a caloric deficit. The formula is easy, burn more calories than you are eating, and you'll lose weight. You don't need to get too complicated with it, but there is a science to it.

What you need to do if figure out how many calories you are consuming throughout the day at this point. These calories consumed, plus the calories you burn running, are what's resulting in your body weight currently being 131, thats where its all balancing out. Simply put, from however many calories you currently consume, you should lookql at running a deficit (burning more calories than you eat). Take the number of calories in a day you consume, and subtract about 250 from that number. That will be your new caloric max for the time being. You'll lose more weight, but eventually hit a plateau again when your body balances out. At that point, look to subtract more calories from your diet, in smaller increments like 250. Rinse and repeat.

You got plenty of time, so no need for anything drastic.

Thanks, man. Do you use any app for calculating calories? Guess I just really need patience on cutting weight. 5-6 times of running and doing core every week won't harm me right?

[~AK49~]

Thanks, man. Do you use any app for calculating calories? Guess I just really need patience on cutting weight. 5-6 times of running and doing core every week won't harm me right?

There probably are some apps, I'm unaware on those so can't say one way or another. That said, there are many formulas on the internet. Some more accurate than others. If you are relatively lean and have a good estimate of your body fat %, I'd reccomend the katch/McArdle formula.

Katch/Mcardle-

LBM- Lean body mass

BMR= Basic metabolic rate, the amount of calories you'd need to maintain your body if you were completely inactive

TEE= Total energy expenditure. From your bmr, this is how many calories you'd need to maintain base after activity calories are burned.

-------------------

LBM = [total weight (kg) x (100 - bodyfat %)]/100

BMR = 370 + (21.6 x LBM)

This is only the BMR calculation. To convert the BMR to your total requirement you now have to multiply it by an activity variable to give you TEE.

The activity variable is the total cost of living, not just training. You may train for a couple hours a day...but there are also 22 other hours in the day on which you are burning calories, etc.

Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

Your BMR, times one of these variables, gives you how many calories you need to consume in order to maintain your weight. We'll call this your base. From this, since you are looking to lose some weight, look at taking about 250 calories out. Go a week or two, see how your body reacts, and look to adjust your caloric intake more. Each time you lose weight, you'll eventually hit a baseline again, where you can't lose any more. At this time, you'll look to adjust and take out more calories from your diet. Etc.

[~AK49~]

I don't know your bodyfat percentage, I'll just guesstimate a number (10) to show you how the formula should look. Note: when entering your weight into the formula, you have to convert to kg. Google can do this for you, but FYI 59 kg (rounded) = 131

Lbm= [ 59 x (100-10)] /100

= [59 x 90] /100

= 5310 ÷ 100

Lbm = 53.1 (in kg)

--------------------------

BMR= 370 + (21.6 x 53)

= 370 + 1144.8

BMR= 1515

-----------------------

BMR x activity

1515 x 1.8

2727… this is how many calories you need to consume in order to maintain your weight after living and training. To lose weight, subtract. To gain, add. Etc. Especially when losing weight, start with smaller increments and see how your body reacts. From there, look to continue or adjust (subtract a little more)

[~AK49~]

I'm trying to prevent myself from rambling on and on, but a couple more comments I want to make.

1. I just gave you the basics to weight loss through diet. There's more to it, it can get even more complicated when you account for your macronutrients (amount of protein you need, amount of carbs and fats, etc). With that said, more than anything just try to eat as clean as possible. And take a multi.

2. As far as weight loss, there are many ways you could go about it. There's diet, but there's also water manipulation. You could lose an few pounds, and in the process get in better shape/more solid, and look to lose the last pounds with water manipulation. Or you could lose all your weight with water manipulation. Etc. Its up to you and what you're trying to accomplish.

[bugsybairan]

Thank you so much, man. This will really help me get to my target weight easier! I'm getting my Body Fat percentage tomorrow at our clinic so that I can use the formula you gave me. Will surely continue eating clean 'cause my weight went down to 130 already. Average of 1 pound every 10 days. Thanks again, AK!!

[Liebow]

The best advice I can say on losing weight, is times your bodyweight in lbs by 10. Now with that figure, consume 1.5g protein per lbs of bodyweight. Make up the remaining calories with clean complex carbs, and time there intake at the right time.

Very quickly, you'll see weight loss. But diet and exercise are the keys to anything.