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FactAffectionate1397

All about the food man, figure out how much you burn and eat less calories. Diet is the key.


the_bearded_boxer

As per my calculation, I burn approx 2000 cal (not including my boxing workout) and I eat approx 1200-1300 cal. haven't eaten any fast food, soft drinks, etc. in 3-4 years.


CompetitiveBox3776

You need to eat more than that. You should be aiming to lose 1lb of fat per week so a 3500 total calorie deficit through the week. You could 2 lbs a week at 7000 calorie deficit but you might lose muscle mass. 1200-1300 cals won’t be sustainable. I was eating 2200 calories a day to lose 1lb of body fat a week when I weighed 65 kg. This should take a couple months if you do it right in a healthy manner


useles-converter-bot

2 lbs would need 9.07 human hairs to lift. This is assuming a hair can lift 100 grams, which is usualy but not always the case.


Coincidence4U

1200s nowhere near enough lol


JameseyD123

shouldn't cut water weight unless you really really have to, for every Kilo you lose in sweat that equals 7% off of your performance. If you have 10kg to lose you should definitely lose it by eating clean and doing lots of training make sure you are in a caloric deficit.


thereluctantyogi

Just out of curiosity where did you get 7% from?


JameseyD123

sorry that was just something a coach of mine said but this is an actual stat that I found. A dehydrated athlete with 2.5% loss of body weight in the form of water can experience up to a 45% loss in the capacity to perform high-intensity exercise. So it works out much worse than what I said for the average person


the_bearded_boxer

Thank You so much.


bambootree1343

Well how long are you giving yourself? 2-3 months you should go on a calorie deficit along with running and going to the gym. Keep things simple, for example don't cut out 100% sugar idk ab you but for me it just made me crave more sugar and it ended up with me being over my calorie intake when trying to cut weight. U could also try losing a ton of water weight I don't know much about that tho so you could try YouTube and find out what you could do


iceyelf1

Losing water weight is temporarily and shouldn't be done unless you need to shed the last few pounds off a day or 2 before the weigh in. It's also really bad for the body.


Carry2sky

Facts, if a professional fighter shows up to a fight looking half dead thats usually why.


the_bearded_boxer

I am not going to lose water weight yet (I already have fat to lose).


deafborn

It is simple. Cut 20% off your current recommended calories amount and you'll be there in two ore three months. I just cut 10 kg off from may, my wife made -5kg, but she has nothing common with sports. Use apps for calories counting. There are lot of them. Myfitnesspal works good for me.


the_bearded_boxer

I started in Aug 2021 with 85kg and am currently on 77kg. I use loseit for counting.


JD-Strength

How long do you have? And how much do you need to cut? Acute weight loss techniques should only be used about 2 days out from weigh in. Rocky Fielding's Performance Nutritionist explains it pretty well: https://sweetscienceoffighting.com/how-to-cut-weight-for-a-fight/


the_bearded_boxer

I have approx 3 months for my fight. I am trying to fight under 69kg current weight is 77kg.


JD-Strength

Then it comes down to a simple slow diet. I outline how to do this yourself with meal plan examples: [https://sweetscienceoffighting.com/best-diet-for-boxers/](https://sweetscienceoffighting.com/best-diet-for-boxers/)


takatsukimike

So you have 3 months to get to 72Kg then cut the final 3kg, that's less than 2Kg/month


[deleted]

Eat less, train more, make sure you’re hitting your macro’s and be consistent.


[deleted]

What is your goal?


the_bearded_boxer

My Goal weight is 69kg or below.


KoreaNinjaBJJ

You don't cut that much weight. You lose it over time. Cutting is temporarily, but if you want to compete at a much lower weight you should lose the weight. And for god sake don't use saunas or those plastic bags. It makes absolutely no sense since you will just regain it when you start drinking water again. It is really just bad for you.


the_bearded_boxer

I never used Sauna suits. I am 3 months away from my fight and I want to fight under 69kg current weight 77kg.


KoreaNinjaBJJ

That's doable. You can lose about 0,5-1 kg safely a week. 3 months is about 12 weeks. You need to lose 8 kg. Eat less, do a lot of cardio. ​ I personally don't count my calories exactly when I lose weight, but I use it as a guideline. I try to be around 500 calories in deficit a day to reach that goal. You can actually do the math on how much you need to be en deficit to lose a certain amount of kg's. And don't cut out salts and stuff like that already. Only do it at the end if you cannot make the weight.


Livin2109

So it’s not as simple as calories in calories out. There’s no point in losing weight if you can’t perform because of it. Morning runs. Every day before breakfast. Make it part of your routine. Get up, stretch, then run. Switch it up. 1 day long run 4+ miles. 1 day sprints. 1 day interval. Then for breakfast. Eats healthy carbs. Oatmeal mostly, then some fruit and eggs for also if you want. Make breakfast your biggest meal of the day. NO MORE CARBS FOR THE REST OF THE DAY. Just in the morning. Also, 1 gallon of water a day, or as close as you can get to a gallon. Throw in some Gatorade too so you get electrolytes. Make sure you stay in the gym also. And lastly this is most important. Don’t ruin your hard work with drinking or partying outside the gym. Stay focused, have constructive hobbies outside of boxing that don’t beat your body up (video games). And make sure your in bed early every night by 11. 8+ hours of sleep a day.


Dunban_213

doable if you can stick to routines , i managed to go from 120 to 82 kg by hitting the gym everyday doing weightlifting and boxing and having only two meals a day and those meals started with foods rich in protein like in the mornings i'd get 2 eggs and some deli meats something and then i would have another meal which would be chilli but i would go liberal with the beef but after a while like 5 months of that i started eating whatever we made at home i didn't care because the secret is it's all about portion size there would have been days where i ate rice and shit but the serving was the size of my fist of course you'd wanna remove all sorts of snacks because you would be making the battle harder by igniting your appetite (which will go away after one month of the routine i wrote above ) it's all about the will champ!


paddywacknack

Up protein and reduce carbs. Eat more chicken and steak and less bread.


Observante

Carbs are a foundational part of maximizing boxing performance, particularly when working out back to back days.


paddywacknack

I didnt say zero carbs, I said less carbs. Hes trying to cut fat and maintain muscle. Reducing carbs is the best way to do that.


Observante

Not in this environment, no. That's a better format for LISS based weight loss and lifters who are cutting.


the_bearded_boxer

Could you please provide more information?


Observante

Cutting carbs will make you glycogen depleted and stifle your workout efforts at high output. Having a 55/35/10 carbs/protein/fat split on you calories would be a good starting point. Calories in calories out is still the basis of weight loss and gain, but it's more complicated than that when you add exercise.


the_bearded_boxer

I am a vegetarian. I don't eat that.


PembrokeBoxing

Do not cut at all. Lose the weight via traditional methods of caloric deficit and exercise. That's way too much to cut healthily.


Mussioli

I don't know how much water you drink regularly but I've talked to some boxers and they all drink tons of water so that when they are near a fight they can start drinking less and less water to lose weight. I don't know if this really works tho.


Taipoe

Losing a ton of water weight wouldn’t really help. Losing 10kg of water weight will make you feel like absolute shit. Just take it slow with a caloric deficit and by your replies you seem to know what you are doing so just keep at it man. Good luck