weight cutting

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hi kk.. im wondering on hows the best way to cut wieght, how long for, how much (maximum in kg) and the best way to rehydrate.. iv just fought last night.. but i messed it up and ended up gassing.. i cut about 8kg over a week for a day b4 wiegh in.. any advice would be great..

thank you

rob

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kk - 8kg is far too much to lose the week of a fight, you were either overweight or youre fighting in the wrong catagory. You obviously know I train Ricky and will never have him cut more than 3 kg. Here is an answer to what I do with Ricky:-

kk - Ricky's diet more or less does stay the same throughout the camp, we use a lot of supplementation as he needs a lot of nutrients for the workload but we cant afford the kcalories as he has to lose weight on the scales. Because of this if we gave him food only, he would definitely be deficient in nutrients, obviously this would affect his training, recuperation and not allow his body to get to the fitness and stamina levels that is required to do a 12 round championship fight. You say you also put on weight between fights so you are no different than Ricky. Here is a diet I have just done this morning for a European Champion who is tight at the weight but is a small man

Meal 1 - Breakfast
Small bowl of porridge with 1 scoop of Pro Peptide plus Pro Vital AM and 3 Pro Lipid

Meal 2
1 Pro MR

Meal 3
1 small chicken breast with small potato or small cup of rice or pasta with plenty of green veg.
Pro Vital PM

Meal 4
Pro MR
Take a Protein Slam before you train and take Pro Recover after training and after running.
There are a lot of supplements in this diet, you need a lot of nutrients and if you were to get them from food alone there would be too many kcalories (units of energy). For example :- A Pro MR gives you 42 grams of fast and slow undenatured protein (being released into your system over 7 hours) to repair and maintain your muscles from those strenuous workouts but its only 270 kcalories. If you tried to get 42 grams of protein in food it would be far higher.
This will give you 6 meals in total, remember you must eat small and often. You must also drink at least 3 litres of water a day, remember water is the solvent that all chemical reaction in the body rely on.
If you weigh yourself during the day your weight on the scales can fluctuate depending on how much water you have drank or if you have been to the toilet or been sweating.
Your true body weight can be measured first thing in the morning when you get out of bed and you have not had a drink and you have been to the toilet. This way there will be no fluctuation with fluid. This will give you approximately 2000 kcalories per day, if you are not losing weight (remember to weigh yourself first thing in the morning) then split your Pro Recover, half after training and half after running.

Immediately after the weigh in.

Take one sachet of Dioralyte in half a pint of water immediately after the weigh in. This will help replace essential body water and salts.
Start drinking water again. you do not need as much as you did in the days prior to the weigh in. Maybe 2 or 3 Litres a day.
It is also recommended that you take a Dioralyte immediately after a fight to combat dehydration.
Your first 2 or 3 meals after the weigh in should be liquid meals, this way you can get more kcalories which will fill the muscles with Glycogen.
Meal 1 & 2 - 3 Scoops Pro Recover and 1 scoop Pro Fuel
Meal 3 - 1 scoop Pro Recover 1 scoop Pro Fuel
Meal 4 - This can be high glycemic carbs such as ice cream or any children's cereals that you fancy.
Meal 5 - Complex carbs from either rice, pasta, potato or whole grains. You do not need protein with this meal as your kcalories are better provided from carbohydrates for energy levels.
If you fancy a junk meal (which I do not recommend) but I also understand that mentally it's a treat, have it as your last meal before you go to bed. Fats and sauces can slow down your digestive ability but after 7 or 8 hours sleep you should be back to normal.

Day of the fight

All your meals should now be complex carbohydrates (slow release). You can have some protein but you do not need a lot.
The Glycemic Index (G.I) of carbohydrates is a measurement of the type or quality of carbohydrates and how fast or slow they are absorbed. Normally you eat carbs with protein, fats and fibre, this slows the release of the carbohydrates down but as you are eating carbohydrates on their own it is now more important to use the G.I.
The first meal of the day should be porridge made with water, you can sweeten this with honey or jam.
Your next meals and I understand that for obvious reasons that your appetite might be low but it is essential that you try and get another 3 or 4 solid meals in, they should consist of the following:-
Pasta, Spaghetti, Rice, Whole Grain Bread. The best snacks are apples, pears and bananas.
Most fighters that I have worked with tend to have their last meals about 4pm but I think it is a good idea to put in your bag apples, pears and bananas, which you can snack on. You should really try and have at least one of these fruits up to 2 hours before your fight.
Don't forget to drink plenty of water.

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brilliant.. thank you.. i could probably do with maybe meeting up with you and explain my situation and maybe getting a diet plan and tips on training times.. eating times, training in morning..

im only from burnley so if you do, do like 1 to 1 sessions about stuff like this it would help me massive..

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kk - It's getting very hard for me (time wise) people are always getting in touch with me, and I don't like saying no, I love helping athletes, I've just spent all morning with Pele Reid who is doing Prizefighter.

I think once a month I'll hold a surgery where maybe 10 or 12 people can come at the same time which will save me a lot of time, send me your email to kerry at cnpprofessional.co.uk and when arrange it I will invite you.

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thanks mate that would be ace.



rob sinclair