Avoiding the cut
This is what you want to do. I am going to base this off of a 4 week training camp. Week one and two of your diet should look like this. (make sure you take vitamins and minerals during this camp!)
- Breakfast: 2-3 egg whites, some turkey burger w/ cheese, use low carb tortillas if you want to make burritos. A piece of fruit and a tablespoon of peanut butter. Vitamins.
- Lunch-Salad with raw veggies and chopped up chicken breast. Try to get a low carb dressing like honey mustard of light Italian.
- Dinner- Eat light like maybe another salad or a small serving of meat and some rice or some fruit and veggies because you are unable to burn this off during your sleep.
- Pre-work out snack: half cup of steamed rice and a half can of tuna or some almonds or other type of nut. Or a just drink a supplement.
- Post work out snack: Eat proteins, like the other half of the tuna and maybe a low carb protein shake or protein bar.
Week 3-4
- Cut out all dairy from your diet
- Also, if you want to drink protein shakes use them as a meal replacement not with a meal
- This is where you step it up. Cardio twice a day if you can. If you can do cardio twice a day let me know and I will adjust this outline around that. But for now I will keep at cardio once a day.
- The quickest way to lose weight is to not eat 5 hours before you go to bed and if you were doing two-a-days you wouldn’t eat breakfast. You would do cardio first to burn more fat before you ate.
- All light meals*
- Also, you want to keep your sodium in take low during the last week.
- Breakfast-1 piece of fruit, a salad or some raw veggies. A little bit of rice if you are feeling slow.
- Midday snack- two boiled eggs and some carrots and maybe some blueberries.
- Last meal of the day should be before your cardio. Eat a piece of chicken or fish, a salad and a 1/2 cup of steamed rice.
The week of your cut water load, drink a gallon of water a day. 2 days before your cut switch to a gallon of distilled a day. 24 hours before your weigh-ins no food or drink.
This is a real basic outline not too specific so if you have any specific question ask, the more questions you ask the better I can tweak your diet and make sure it works for you.
Post weigh-ins drink a big bottle of pedialyte then drink lots of water until your urine is clear. Then still eat clean you want to have clean energy for your fight. Eat clean on fight day as well. But do add carbs to your meals.
Please ask questions I am trying to tweak this so I can have it down to a science.
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