I was training with Duece this afternoon and remembered that he'd posted a pre-fight diet a while back. Cutting weight is a topic that people often stop by looking for information on, so I asked Duece if I could re-post it here.
Please use common sense when attempting to cut weight and enjoy the article.
Thanks Duece!
Duece King -- My Fight Diet (5 Weeks Out)
On average I cut quite a bit of weight for my fights (20-30lbs). I walk around at between 170-185 and cut down to 155 and people are always asking me how. Well, diet is just a fraction of the overall cut, but it's a very important one. So, here's a rundown of the tips I use and foods I eat (and don't eat) to cut weight.
First off, 3-5 weeks before a fight (depending on exactly what weight I'm at) I only eat 3 times a day ( for 6 days out of the week).
I take Sundays off and eat reasonably - not so strict.
Monday - Saturday: Here's the deal... I eat once right after my morning cardio & conditioning routine, once before I go to the gym for fight class / training, and once directly after.
Here's a list of the foods and tools I use that work for me. Below that, I will specify what foods I eat, at what times, and eventually I will post my workouts and conditioning as well...
FOREMAN GRILL - Leans out any meats you cook. Why consume the fat if you don't have to?
BLENDER - A must have for mixing protein and fruit shakes.
BONELESS, SKINLESS CHICKEN BREASTS - The staple of my entire diet. Lean protein in bulk.
EGG WHITES - More lean protein for diversity in taste & delivery. Say no to yolk!
BROWN RICE - Good source of clean carbs (be sure to go whole grain, while steering clear of brands that say "enriched").
FRUIT - For snacks and more positive carbs. Plus, they tend to add more taste to your day. As for veggies, I tend to do a lot of cucumbers and carrots.
COTTAGE CHEESE - I use this as a "cheat" or reserve. If I get edgy, I grab this instead of chips. Just make sure it's fat free.
DRINK REPLACEMENT - This is key! I mostly stick to the Crystal Light brand, but it's all only 5 calories & Sodium free (a must). It also gets your water intake up.
BLACK PEPPER - Adds taste without using Salt. Stay away from Sodium!
NON-STICK COOKING SPRAY - Why use fatty butter or oils when you don't have to?
COMPLETE DISH - Here's my most common meal: fried egg whites, grilled chicken chunks, diced tomatoes, and cucumbers.
In addition to these foods, I eat a lot of salads (no dressing, cheese, or croutons), tuna every now & then, and at least one protein shake a day (low cal, high protein, low fat, low sodium - the taste is not what counts). On average, I eat less than 200 carb calories a day and 600 protein calories a day... AND THAT'S IT! It would be bad as an everyday lifestyle, but for getting down to a lower temporary weight before fights, it's a good plan.
Next, it is really key to eat certain foods at certain times. Here's how I do it:
When I wake up every day, I run three miles @ 8mph or run sprints - depending on what day it is. Then I do a light weight lighting routine (low weight, high reps). I don't eat anything before that. It's a tip I picked up from Roger Huerta. He told me that by waking up and getting your cardio in first thing without eating, it sends your body into some
heightened metabolic state for the entire day, so you burn all
calories at a faster rate.
Then, I eat a high protein breakfast (mostly
that example dish pictured above) and hang out until it's time to go to
the MMA gym. In between I may have some fruit or salad since I have
around 4-5 hrs to kill. Right before I leave to go to the gym I blend up
& chug a protein shake mixed with a banana, an apple, 2% milk,
& grapes or a plum. This gives me the clean carbs I need during my
training, while delivering a little protein easy enough for me to digest
quickly.
Directly after my workout I eat another dish like the one I
had for breakfast or have a grilled chicken salad (2 chicken breasts)
in order to bulk up in protein when my body can use it best (post
workout). That is the last meal of the day, but between that and bed
time I take in a ready made protein shake that's low in sodium and high
in protein (the Pure Protein brand makes a good one).
So that's about it. I try to mix it up as much as I can, so I'm not bored and eat the right foods at peak times (carbs before intense workouts for energy & proteins directly after for best delivery).
Lastly, there's the dehydrating process 2-3 days directly before you
weigh in. During this evil time I cut my intake down to around 300 calories
a day (100 carbs or less & the rest protein). I still run the same
daily, only it is in a sauna suit; I don't do any intense fight training;
and I limit my water intake to two 8oz bottles daily.
The day of weigh-ins I don't eat or drink anything and I run the same 3 miles in a sauna
suit. Then I'm ready to weigh in on the money.
Please
note: this is just what works for me. It's not the only or most proven
method. Take it as a suggestion if you're looking for one, but nothing
more. I just get asked about dieting so often I figured I'd just offer
people a rundown of my own plan.
Another area that needs to be done right is the re-hydrating process (directly after weigh-ins & until the fight happens) which is too touchy of a subject for me to get into. Everyone's different and my habits aren't the best and may not work for some. Seek time proven methods for that area. You only have a day to fully rehydrate, so you can't afford to miss your mark or screw it up.
