Nutrition help!

K im training away like an animal. Put 100% into every excercise, and i am gettin results. Never felt so fit and even the endorphins im gettin when im finished training are unbelievable! Im decimating my opponents in any serious sparring and i can lift my punch output to well over 100 punches per round and finish a fight comfortably.

But u no me...theres always a but :) im always, always weighing in at 73kg (aprrox 11 and a half stones.) Thats fine iv got the power for that division but my physique suggests i can lose another 3 kg. (Translation: theres fat lodged on my thighs that wont shift.)
Im convinced its my nutrition that is responsible for retaining this weight as honestly it is physically impossible to train any harder and i was wondering can anybody show me examples of their daily food intake so i can see wher i can improve my diet.

Something I do to keep my weight down that seems to help,smaller meal suplemented by snacks,but stuff that doesnt load you up,like a couple of bites of cheddar,or a couple of pickles,or a salad

CC Trainer Monkey cos ur always first to reply to my begging for help! Sounds good!

Quote:

---

Originally Posted by hitmandonny

CC Trainer Monkey cos ur always first to reply to my begging for help! Sounds good!

---

No prob,Im in a similar situation,it isnt easy keeping a 6'5" frame weighing less then 185

wow! 6' 5'' and under185! And u wer obviously a mover, thats a formidable combination!
I'm just in from the nicest run iv ever had! Sun is shinin' for once and had no problem gettin a nice sweat up. HaHa that means my run tomorrow morning is gonna be in a hurricane or a blizzard or something ;D

Quote:

---

Originally Posted by hitmandonny

wow! 6' 5'' and under185! And u wer obviously a mover, thats a formidable combination!
I'm just in from the nicest run iv ever had! Sun is shinin' for once and had no problem gettin a nice sweat up. HaHa that means my run tomorrow morning is gonna be in a hurricane or a blizzard or something ;D

---

All I can say is,its chilly and wet here,jealous

we get like 2 weeks good weather a year haha i makin the most of it.
Ooopps, its rainin again :-[

It may not be fat. Have you been to a doctor or sports therapist to determine this?
Alot of people mistake 'water retention' for fat.
Water retention is when the body stores extra water in the body walls.
A diet high in sodium increase water retention. So if you are training hard as you possibly can already and it ain't shifting, then reduce your sodium intake.
Just look on packets of food products and see how sodium it has, eat less sodium (salts) and with your workout, it should decrease.

Peace!

Don't get rid of them all together though... or else you'll feel washed out... :)

I actually take in very little salts as my fathers family have a hereditary heart weakness. So i takin care of myself early. Man i donno my body doesnt make sense at all. I thought id stopped growin but apparently not. :)

Just an idea. If you have the time try some long duration training when you're not competing. Build up to something like cycling for 6 hours. :)

Better idea i reckon is to post your current diet and I can improve it for you :)

Aight Poom...Good luck man!

9am: Cereal & half fat milK, 2 x apples Water, fish oils

11am: Usually salad with ham/chicken & brown bread, cheese n stuff. More water
^
3 litres of water at gym bannana or somethin

7pm: Red meat with pasta /potatoes vegatables

8.30pm: Bunch of fruit n stuff

Quote:

---

Originally Posted by hitmandonny

Aight Poom...Good luck man!

9am: Cereal & half fat milK, 2 x apples Water, fish oils

11am: Usually salad with ham/chicken & brown bread, cheese n stuff. More water
^
3 litres of water at gym bannana or somethin

7pm: Red meat with pasta /potatoes vegatables

8.30pm: Bunch of fruit n stuff

---

kk lets see,

First thoughts is that it is a pretty good healthy diet for maintaining weight, but if you really insist on losing more then there is a couple of changes you could make, and they are not gonna be fun to do!

9am - What type of Cereal are you eating ? Coco pops etc is very high in sugar , it is best to stick to oat porridge or plain bran flakes or something with skimmed milk

11am - Only 2 hours between breakfast and lunch ? I think you should move this to 12. Your main carb intake as in the potatos and pasta should be now rather than in the evening so if your gonna have pasta have it at this time instead of evening. use sweet potato instead of normal potato and wholegrain pasta instead of normal. have chicken or white meat rather than ham if you can help it.

Your next food intake should definately not be 7 hours away, the more often you eat, the less fat you store, cause your body gets used to not having to store energy as it comes in all the time. have a tuna sandwich or something around 4pm on a small amount of brown bread.

7pm-8 : for fat loss it probably won't make much difference, but chicken and fish is probably a tiny bit better than red meat, it doesn't really matter just avoid fatty stuff, eat it with salad if you can and not any potato or pasta, not everyday of the week anyway.

if you get hungry from now on till bed drink some meat or have a handful or unsalted nuts or something.

k thats what I think, I dont live strict like this cause i love eating too much and dont really bother to stay in shape these days, but I think this is a good diet, critisicm welcome.

ps: running first thing in the morning with an empty stomach except for a protein shake or something is pretty good for fat loss imo.

I think potatoes are evil eaten too late/ on an easy training day - too high GI

........ I think we do actually have a nutritionist on this board occasionally too  :)

Of course maybe it's not fun to advise people all day and then do it in your spare time too - opps!

Thanks guys advice taken. Usually my run would be between breakfast n lunch thats why i eat so quick!