Dropping Weight help...PLEASE!

The Thai Ace · 03-07-2006, 12:51 AM

I'm new to this forum, but have been training in Muay Thai for several years. Basically I need help on creating a routine that consists of diet and working out regiment. I'm 6'2 and walk around at 195-200. I'm on the slender side though, not a lot of muscle mass...most people are surprised when i tell them how much I weigh. I would say if I lifted weights I would have a similar body style to that of Mike Swick. I fought my first Thai fight last year at 165. The weigh-ins were the day before and I just made weight at 164.5, but that wasn't before a grueling diet for two months, killer work outs and spending two hours in the sauna the night before and then not drinking any liquids untill after the weigh in. I think I looked way too skinny at this weight and during the actual fight I felt as if I had no energy. Not sure if that was from the water cutting or just being at such a low weight. Our coach isn't exactly an expert in this area, so we are kind of on our own for this. He is great teaching the techniques, giving us great cardio workouts and what we need to do in the ring, but when it comes time for dieting and weight traing he doesn't know much.

What I did to lose all the weight was eat 5-6 small portions a day of mostly protein's, but I always started the day out with lots of carbs and then decreased as the day went on. Didn't really eat after six, except for the shake that I would make when I got home from training before I went to bed, which had about 30gs of Protein. Did lots of Hill sprinting for stamina, etc and felt I was prepped for the fight, but I just flat out gassed.

So, now I want to fight again, but the local fights have the weigh-ins on the same day and if I went into a fight at 195, I would be facing someone a lot larger and stronger then me. So, I want to slim down to a walking around weight of about 175 maybe 180 and gain apperance in size with muscle. What do I need to do diet wise and on the weight training side to achieve this goal? Please I need help!

Thanks

LPF4 · 03-07-2006, 11:12 AM

I think you're too tall to walk around at 175. I would go up at least one weight class. Just my opinion.

First thing I would do is get my bodyfat checked. This way you know what you have to lose to get to 175. Fat, or muscle and fat.

Say you are 195 with 10% bodyfat you would have 175lbs of muscle, bones, organs, etc and 19.5 lbs of fat. To get to 175 you would have to drop some muscle and fat because you can't really go lower than 5% bodyfat. Even 5% is pushing it.

I don't have a calculator, but at 175 with 5% you'd be about 166lbs of muscle, etc and 9 lbs fat. So you would want to lose about 10 of muscle and 10 of fat.

Get it checked then figure out what you have to do.

The Thai Ace · 03-07-2006, 02:29 PM

Thanks! When I weighed in at 165 I was like 8-10%body fat. Now, I'm all out of shape and trying to get back in. I'd say I'm about 15-16% body fat at 195.

$uperman · 03-08-2006, 11:32 AM

The way I have dropped from 180 to 165 is, cycling every morning 12 to 18 Km 5 times a week. Eat healthy food en don't eat to much. Sleep enough, monday to Friday 7 - 8 hours a night and in the weekend 11 - 12 hours a night. It did take me a few months to get from 180 to 165.
Try to enoy it, because if you don't enjoy it gone be very difficult. So eat food that you like that's healthy and sports that you like.

The Thai Ace · 03-08-2006, 02:34 PM

Thanks, any other suggestions out there?

The Thai Ace · 03-08-2006, 04:29 PM

I want to gain mass

Lard-ass · 03-08-2006, 04:55 PM

Oh no! you just asked the forbidden question.

NO! ace edited his thread, thats no fun.

bacon · 03-08-2006, 05:14 PM

First, Go back and edit/delete post #6 so you don't get flamed off the forum.

Second, read the stickies man. That's why they're sitcky.

CelebritySexist · 03-08-2006, 05:17 PM

Quote:

Originally Posted by The Thai Ace

Also, how do I get my arm size bigger?

Ah ha ha, good one, very deadpan, picking up the vibe already. See? He's gonna fit right in round here!

$uperman · 03-09-2006, 03:57 PM

Quote:

Originally Posted by LPF4

I think you're too tall to walk around at 175. I would go up at least one weight class. Just my opinion.

I disagree, because I am also 6'1 and weight 165 and my Muay Thai/kickboxing trainer said that is a good weight for my height.
And he has trained with a professionel kickboxs gym and he has trained with Peter Aerts and Rob Kaman.
You will have good reach in sparring and matches.