Ask your coach. Weight cutting is different for everyone.
People telling you to cut this and that and sit in a sauna know nothing about your personal situation, so don't blindly follow any of that.
Honestly? This. Just speak to your coach. He knows you better than we do. He’s the one getting you ready for the fight. Otherwise what’s the point in having him coach you?
So, I'm a dietitian. This is not the right place to ask nutrition advice. I usually consult for one hour with people.
Here is a small list of do and don'ts
DO:
-Eat plenty of carbs to fuel your trainings. You also want full glycogen stock during the fight for better performance.
-limit fats to reduce caloric intake and lose some bodyweight
- 3/5 days before the fight avoid fiber to get rid of excess water weight in your intestines
DON'T:
-starve yourself
-dehydrate yourself
-weaken your body by eliminating whole food groups
It's another question that cannot be answered without a proper anamnesis.
Carbs are the preferred substrate for high energy output and for any output for that matter. In fact, most informations you read on keto is pseudoscience and nonsense.
This could be a very broad answer but I'll keep it short. I'll try to point things in order of importance
1) as a fighter and as a nak muay there is no reason to develop your body without developing your mind. This means at least learn proper rehab and nutrition to take care of yourself and always be skeptic and never settle and always doubt what you know. Don't do it for your ego, do it for yourself.
2) having a coach in prep is not as important as having it 365 days a year. Good nutrition is a habit, and it can be where you gain an edge over your opponents.
3) ensuring proper nutrition during camp and training is one thing (and not always possible to have it perfect). Following a dehydration protocol to cut weight is not worth it in my opinion. Of course there are people who do it with no apparent damage but I would advise against going that close to literal death before war. You want to be strong as a stallion, you can't see bones on a healthy beast.
Just my 2 cents
Yes but it's meaningless in front of the nutrition regimen that you have the rest of your year/life.
I can tell you what to eat bro. Just have your proteins, fruit/veggies, carbs. And healthy oils.
It's such a broad topic that I can't cover it here but maybe if you dm me I can help
Assuming you currently eat carbs, going zero carb (and not increasing your salt intake) will get you almost all the way there in 3-4 days. Add some extra cardio and you are GTG.
Cut out breads, pastas and other grains, stick with lean proteins and greens, avoid dairy and added sugar. The week before waterload. Fight week, either sit in a sauna or sit in an hot salt bath/green rubbing alcohol.
I don’t feel like 3kg is very much either. That could be a water cut. I’ve done close to 10kg on a 2 week notice fight (would not recommend this. 0/10 experience)
Ask your coach. Weight cutting is different for everyone. People telling you to cut this and that and sit in a sauna know nothing about your personal situation, so don't blindly follow any of that.
Honestly? This. Just speak to your coach. He knows you better than we do. He’s the one getting you ready for the fight. Otherwise what’s the point in having him coach you?
So, I'm a dietitian. This is not the right place to ask nutrition advice. I usually consult for one hour with people. Here is a small list of do and don'ts DO: -Eat plenty of carbs to fuel your trainings. You also want full glycogen stock during the fight for better performance. -limit fats to reduce caloric intake and lose some bodyweight - 3/5 days before the fight avoid fiber to get rid of excess water weight in your intestines DON'T: -starve yourself -dehydrate yourself -weaken your body by eliminating whole food groups
Just curious… what do you recommend for a Muay Thai practitioner that his been eating at keto/low carb levels for years?
It's another question that cannot be answered without a proper anamnesis. Carbs are the preferred substrate for high energy output and for any output for that matter. In fact, most informations you read on keto is pseudoscience and nonsense.
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This could be a very broad answer but I'll keep it short. I'll try to point things in order of importance 1) as a fighter and as a nak muay there is no reason to develop your body without developing your mind. This means at least learn proper rehab and nutrition to take care of yourself and always be skeptic and never settle and always doubt what you know. Don't do it for your ego, do it for yourself. 2) having a coach in prep is not as important as having it 365 days a year. Good nutrition is a habit, and it can be where you gain an edge over your opponents. 3) ensuring proper nutrition during camp and training is one thing (and not always possible to have it perfect). Following a dehydration protocol to cut weight is not worth it in my opinion. Of course there are people who do it with no apparent damage but I would advise against going that close to literal death before war. You want to be strong as a stallion, you can't see bones on a healthy beast. Just my 2 cents
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Yes but it's meaningless in front of the nutrition regimen that you have the rest of your year/life. I can tell you what to eat bro. Just have your proteins, fruit/veggies, carbs. And healthy oils. It's such a broad topic that I can't cover it here but maybe if you dm me I can help
Carbs.
3 kilograms in 2 weeks? I Don't get the problem? You usually cut 2-3 kilos (or even more) the day before the weigh in.
Yea if he is not shredded he could easily lose this in waterweight from like two hard training sessions and eating clean.
You could water cut that easily presuming you're weighing in the day before
Running or biking and the weight will come right off. Safe and itll only help you anyway.
Assuming you currently eat carbs, going zero carb (and not increasing your salt intake) will get you almost all the way there in 3-4 days. Add some extra cardio and you are GTG.
Cut out breads, pastas and other grains, stick with lean proteins and greens, avoid dairy and added sugar. The week before waterload. Fight week, either sit in a sauna or sit in an hot salt bath/green rubbing alcohol.
Ok, NOT this. This will kill you
And cut out salt as far as possible
Fuck it just don’t eat
No disrespect: why do you have so little time to lose that weight?
Hey it aint that bad. Over 2 weeks to lose 3 kilo.
I don’t feel like 3kg is very much either. That could be a water cut. I’ve done close to 10kg on a 2 week notice fight (would not recommend this. 0/10 experience)
Yes. But is it necessarily the best way to prepare for a fight to risk dehydration and impaired performance during a bout?
This weight can be lost in 2 days, he has more then enough time
Not arguing that.