The Masters Division

Duece King: My Fight Diet (5 weeks out)

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.

Checkout: Food Rules

Food Rules: An Eater's Manual - by Michael Pollan

Despite an increasingly busy work schedule, I've been trying to get caught up on some of my favorite blogs, websites, and the many instructional books that have gathered dust lately.  I've also been focusing on working out and eating better again.  As a matter of coincidence, my wife recently purchased the book: Food Rules.

The book is an incredibly quick read (139 pages).  If you take the bus or metro, you'll probably burn through it during the round trip to and from work.  In it the author, Michael Pollan, attempts to bypass some of the "needless complication" of modern nutrition science by presenting 64 easy "food rules." 

These rules never come off as preachy; nor is there an agenda beyond the stated goal of directing the reader towards practical advice and past generational wisdom that may help you eat a little healthier.

Some of these rules include:

#8 Avoid food products that make health claims

Summed up, the author makes the point that naturally healthy produce, dairy, and meats tend not to make overblown health claims. They're unprocessed and remain healthy under long-term scrutiny, unlike new wonderfoods, such as Margarine.

#20 It's not food if it arrived through the window of your car

This one's pretty self-explanatory - though potentially challenging for some. 

#29 Eat like an omnivore

No, don't worry - this isn't a Vegan manifesto (not that there's anything wrong with that). Many of the rules in the book remind you to eat some meat, drink a glass or two of wine, grab a nice sweet, but remember to eat your vegetables.

#39 Eat all the junk food you want as long as you cook it yourself

There's a recurring theme in the book that if you take the time to cook your meals and invest in quality ingredients when you do so, not only will the product be healthier, you'll also be less likely to stuff yourself non-stop.

In Summary:

Like I said, there are 64 of these rules.  Hopefully the ones I chose will pique your interest some, but there are quite a wide variety of them.  Even if you don't agree with all of them, there's bound to be a useful nugget - for instance: "Labels list ingredients by weight..."  So if the first thing on the list is Sugar or Soy or some other crap, hopefully it's the crap you signed up for.

What's all of this got to do with BJJ, MMA, or anything else fight related?  Diets like the Gracie Diet or this one I found from Pablo Popovitch, are often sought out to help athletes become competitive or gain an edge.  It's easy to Google and grab the latest "specialized" diet, but the common sense that's contained in this book seems much more balanced, healthier, and easier to implement.  Once in place, everything beyond that is just a tweak or a modification to an already healthy foundation.

Remember: Garbage In / Garbage Out.

There's a war in your stomach!

Or...  Eating Bugs - Probiotics and you!

Before I start, let me do the usual disclaimers: I'm not a health professional, just some guy on the internets.  Anything described on the site is stuff I'm willing to do to myself.  Ask your mother or doctor for permission before playing along.  Oh... and a lot of this is reposted from wikipedia... but at least you don't have to go find it on your own.

Maybe I need a disclaimer page.

Probiotics (affectionately referred to as "bugs" in my household) have a long history in the way of health benefits, which according to current research, is just beginning.

(Pro)biotics differ from (Anti)biotics in that instead of killing off stuff, they actually add healthy bacteria to your system.  Your gut (that's a complex medical term) is responsible for more than just digestion.  Research is constantly finding new roles your gut plays in things like, immunology and the prevention of cancer.

Portions of your digestive tract are essentially a giant ecosystem for bacteria and other microorganisms.  The healthy bacteria help with digestion (thus the poop yogurt commercials), assist in breaking down nutrients (so you get the most from your food / supplements), and even clear out some of the bad stuff that tries to get into your system.  Unhealthy bacteria, fungi, yeasts, and parasites have the opposite effect on your system.

The American Society for Microbiology convened a study with National Center for Complementary and Alternative Medicine (NCCAM) and discussed that these bugs can also help with:

• Treating Diarrhea
• IBS
• Lactose Intolerance
• Lowering Cholesterol
• Lowering Blood Pressure
• Managing and Treating Eczema in kids

Check the wiki entry for which strains do what.

Probiotics can be found in the following foods from around the world:

• Yogurt
• Kefir
• Sauerkraut
• Miso
• Soy Sauce
• Kimchi
• Yakult
• Dahi
• Mother's Milk

You can also find probiotics in Pill and Capsule form at most major grocery stores.  While you're shopping, check out some digestive enzymes.  They help keep you from getting gassy with meals, since they assist with breaking down food in the stomach.

That's pretty much it for bugs.  I'll update the post if I think of anything else.  Probiotics do require that you regularly consume them to maintain the bacterial colonies (Kefir requires less maintenance) and they take a little time to kick in (thus Dannon's two week deal).

I found eating a yogurt a day to be less convenient than drinking a DanActive, Yokult, or a kefir drink, but really -- I can think of worse things than eating a yogurt every day.  Plus, the organic food service we use (Greenling) offers kefir from local dairies.

If you're looking to get the most out of your diet and body, give probiotics a try for a month and let me know what you think. Enjoy!

Learn more about probiotics' history here:

• History of Probiotics - 4500 years and counting
• Ilya Ilyich Mechikov - Father of immunology; theorized about toxic bacteria in the gut
• Minoru Shirota - Researched intestinal health; created Yokult

 

Ginger: Calms stomach, tastes good

No, not that Ginger ------------->

Root Ginger.  Less red, just as spicy.

Before I start, I have to say: I'm not a doctor.  Just a guy that eats the hell out of some ginger.

My wife first recommend eating ginger when I was on some medication that was making me nauseous.  I called BS, as I do with all of her "snake oils."  She persisted; I tried it; it worked.  Most of her recommendations tend to.

I've been taking ginger in one form or another for years now.  In capsule form, it's a great accompaniment for medicines or supplements.  The Ginger People make some excellent candy-style chews.  Also, you can find crystallized ginger next to the nuts and dried fruit at most grocery stores that have a bulk foods aisle.  It's $3.89 a pound at my local HEB and 1/2 a pound will last awhile.  It's tasty, but strong!

I like to have some pre-workout (if I had a meal that's sticking with me), if I'm nauseous for some reason, or before and during a competition.  In the case of the latter, it not only makes a nice snack, but calms your stomach. 

Wikipedia mentions the following regarding ginger:

"In laboratory animals, the gingerols increase the motility of the gastrointestinal tract and have analgesic, sedative, antipyretic and antibacterial properties."

"Ginger may also decrease joint pain from arthritis, though studies on this have been inconsistent, and may have blood thinning and cholesterol lowering properties that may make it useful for treating heart disease"

"Ginger has been found effective in multiple studies for treating nausea caused by seasickness, morning sickness and chemotherapy,^[8] though ginger was not found superior over a placebo for post-operative nausea."

I don't know how legit all of those claims are, but can say that it helped me with nausea and consistently works well for me in the situations I mentioned above.   When my father-in-law was going through chemotherapy, everything they prescribed for the nausea wasn't working.  The ginger my wife brought him did.

Give it a try.  It's tasty.

Garbage in / Garbage out

Over the next couple of weeks I'm going to put together some information on the various food, supplements, and habits I've been playing with the last couple of years.  Not because I feel that I'm in outstanding shape, but because I know how hard it is to get started.

Hopefully if you're looking to improve your diet or lifestyle, but don't know where to start - you can look at that information and begin to form some ideas of your own.

I'll kick out things like:
- why probiotics are so good for you
- what you can eat to calm your stomach before a competition
- the joys (and convenience) of shopping for local produce
- supplements that I feel have worked and others that were... ugh.

By the time you read this I'm hoping to have some more stuff up.  If you're getting here before then, thanks for being an early adopter - come back often.

Thanks! (now go eat some yogurt)