Cutting weight for comps

Triangulation

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I need to lose 2kg in 20 days, is this possible and whats the best way too achieve this?
 
I need to lose 2kg in 20 days, is this possible and whats the best way too achieve this?

That sounds easy. Clean up your diet a little bit and do a couple extra training sessions a week. Do some jogging on your rest days.
 
That's only eating clean for a day and taking a big deuce.
 
That's incredibly easy. Are you wanting to lose it legit or just cut it? Either should be very doable.
 
That's incredibly easy. Are you wanting to lose it legit or just cut it? Either should be very doable.
This. I can sweat that much out in a couple of hours. I can diet that much off in a few days.
 
Should be easy. I've lost 16 pounds in the last 7 weeks (164.5 to 147.5) just going to bjj class 4 days a week, not overeating and riding a stationary trainer and/or walking on days off.

Of course the joke's on me because my local tournament class bottoms out at 160 lbs and under ... :(
 
Should be easy. I've lost 16 pounds in the last 7 weeks (164.5 to 147.5) just going to bjj class 4 days a week, not overeating and riding a stationary trainer and/or walking on days off.

Of course the joke's on me because my local tournament class bottoms out at 160 lbs and under ... :(
what tournament are you competing at next?
 
what tournament are you competing at next?

Well the one I was referring to was the Grappling X one a week ago. I don't know what's next for me (I had been thinking about NAGA) because right now my rib/sternum cartilage won't stop popping when I open car doors or move wrong. I know not to roll again for a bit, but I wish I could at least drill...
 
Well the one I was referring to was the Grappling X one a week ago. I don't know what's next for me (I had been thinking about NAGA) because right now my rib/sternum cartilage won't stop popping when I open car doors or move wrong. I know not to roll again for a bit, but I wish I could at least drill...

I have a knot in my back (last one i had was 2 months ago) and it's making it a bitch to train as well. It started on Monday and so i just did 1 class that didn't include rolling in it. Tuesday i woke up in an incredible amount of pain so I didn't do any practices. It still hurts today but feels a lot better compared to yesterday so I am thinking about doing 1 practice without rolling.

Sucks when you are training frequently and want to compete but hurt yourself randomly. The weird thing is I practiced on friday and the knot on my back didn't appear until Monday.
 
So just lower my calorie intake and do some jogging after sparring maybe?
 
Well the one I was referring to was the Grappling X one a week ago. I don't know what's next for me (I had been thinking about NAGA) because right now my rib/sternum cartilage won't stop popping when I open car doors or move wrong. I know not to roll again for a bit, but I wish I could at least drill...
nice man I was at that one also, my first competition. I gassed soooooo hard. definitely won't be randomly signing up for the next one two weeks before and drinking the night before again :)
 
I have a knot in my back (last one i had was 2 months ago) and it's making it a bitch to train as well. It started on Monday and so i just did 1 class that didn't include rolling in it. Tuesday i woke up in an incredible amount of pain so I didn't do any practices. It still hurts today but feels a lot better compared to yesterday so I am thinking about doing 1 practice without rolling.

Sucks when you are training frequently and want to compete but hurt yourself randomly. The weird thing is I practiced on friday and the knot on my back didn't appear until Monday.
yea i got guillotined in my last match at that grappling x and it tweaked my neck and it's been hurting my training this past week
 
2kg in 20 days is nothing, I wouldn't even worry about it until you're like 1 week out. You can just sweat it out if you move around in a warm, heavy sweater a couple hours before your weigh in.
 
Easy, my friend. I lost 7kg last week as a late replacement.
 
So just lower my calorie intake and do some jogging after sparring maybe?
If your already eating extremely healthy then yes up your training a little and lower your calories. But if you eat like the average person on a regular basis, then just clean up your diet 2 weeks out from the competition. You probably don't need to even up your training. 20 days is a lot of time and 2kg is not much weight.
 
20KG = 4.4lb
3500cals in a lb of fat
4.4x3500 = 15400 cals
Over 20 days that requires a deficit of 770cals a day.

So losing it as pure fat is not actually very easy but given you tend to lose a couple of pounds of water when you diet you can probably half that deficit and do it.
 
Yeah I kinda eat shit, so ill clean up my diet. I'm already doing gym 5 times a week and training bjj 6 times 2 hours per day.
 
Yeah I kinda eat shit, so ill clean up my diet. I'm already doing gym 5 times a week and training bjj 6 times 2 hours per day.
That being the case with your diet, just clean it up and you should be good and show up strong.
 
So just lower my calorie intake and do some jogging after sparring maybe?

Yep. Losing weight is really, really simple. People make it complex, but it doesn't matter at all what you eat, only that you create a calorie deficit. It's literally just physics. Now, what you eat will have a huge impact on how you feel and perform in training, but strictly for weight loss it doesn't matter. And running is the most efficient way to burn calories both in terms of time spent and rate of perceived exertion (i.e. you burn a lot of calories without feeling like you're working incredibly hard, https://www.acsm.org/docs/current-comments/perceivedexertion.pdf )

Long slow distances are good, I tend to use the Joel Jamison model of trying to keep my heart rate between 130 and 150. You can do that for many consecutive days without feeling dead, plus it's really good for breaking through VO2 max plateaus. I typically burn around 650-700 calories in a 45 minute medium intensity run, that's a huge help towards creating the necessary calorie deficit for weight loss. Hope that helps.
 
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