Diet/weight loss for taekwondo competition

[colossus]

Hi Kerry, I wonder if you can help? I am a 29 year old male who formerly competed to a very high standard in the Olympic sport/martial art of taekwondo. I'm now looking to retain a similar standard having returned to the sport fairly recently and was hoping that you might be able to offer some advice on how I can effectively lose weight for competing whilst retaining my strength, speed and stamina.
Basically, I need to compete at -62kg (136.7lbs). I currently weigh 68kg (150lbs). I am 5' 5" tall (so lack the height for my current weigh category). My body fat is around 14%. I do taekwondo 3 times a week but interperse this with CV and weights at the gym. A typical day's diet (commenced recently) will look something like this:

Breakfast - Porridge oats or Muesli
Mid morning - Fruit - Apple, banana etc
Lunch - Tuna or chicken salad sandwich or Pasta salad with chicken
1 x low fat yoghurt
Mid afternoon - 2 portions (usually orange, figs, kiwis, mango slices etc)
Evening meal - Grilled fish (salmon, sea bass, cod etc) with steamed veg and new potatoes
Glass of wine/beer (occasional)

I realise this is probably not a great deal. I would be grateful if you could offer any suggestions e.g. any supplements to add in, when to eat if more regular eating is required in small amounts.

Your help is much appreciated!

[colossus]

Hi Kerry, I wonder if you can help? I am a 29 year old male who formerly competed to a very high standard in the Olympic sport/martial art of taekwondo. I'm now looking to retain a similar standard having returned to the sport fairly recently and was hoping that you might be able to offer some advice on how I can effectively lose weight for competing whilst retaining my strength, speed and stamina.
Basically, I need to compete at -62kg (136.7lbs). I currently weigh 68kg (150lbs). I am 5' 5" tall (so lack the height for my current weigh category). My body fat is around 14%. I do taekwondo 3 times a week but interperse this with CV and weights at the gym. A typical day's diet (commenced recently) will look something like this:

Breakfast - Porridge oats or Muesli
Mid morning - Fruit - Apple, banana etc
Lunch - Tuna or chicken salad sandwich or Pasta salad with chicken
1 x low fat yoghurt
Mid afternoon - 2 portions (usually orange, figs, kiwis, mango slices etc)
Evening meal - Grilled fish (salmon, sea bass, cod etc) with steamed veg and new potatoes
Glass of wine/beer (occasional)

I realise this is probably not a great deal. I would be grateful if you could offer any suggestions e.g. any supplements to add in, when to eat if more regular eating is required in small amounts.

Your help is much appreciated!

kk - You're only eating protein at lunch and your evening meal, you need at least 1 gram of protein per pound of bodyweight so you need about 140 grams of protein a day split up over 5 meals.

When you train, all you do is send a signal to your body that it is inadequate for the work load that you are putting on it. The fact that you have sent a signal that your body is inadequate means you have overloaded it. before it can adapt and make itself better, faster, ***r or stronger, it has to recover and with the inadequate amount of protein in your diet, it will struggle. Increase your protein.