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diet advice two weeks out of a tournament?


Yellow Belt
May 25, 2007
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hi guys!

i'm hitting that last stretch before a BJJ tournament and i was wondering if some of you guys wouldn't mind giving me a little bit of feedback on my diet. i've got my handy-dandy copy of john berardi's grappler's guide to sport nutrition sitting next to me, but i figured that a little bit of extra advice couldn't hurt.

i'm 6'4" and about 176lbs. the weigh-ins are immediately before the match, with the gi, and i'm aiming for medio (181.44lbs / 82.3kg). i weighed myself first this morning with the gi on my (admittedly cheap and hard to read) scale and was right on 83kg or so. i'm thinking i should aim to be reasonably comfortable and hydrated on the day of the match, which means i should probably be trying to lose about 1-2lbs? this is my first time having to worry about weight without a coach and a few ex-wrestler buddies to keep me on track so i'm a little bit nervous. also, i just caught a cold, which has been making it a bit harder to work out and train as much as i'd like.

my diet looks like this:

breakfast - 2 eggs scrambled, spinach, orange, and a corn tortilla

morning PWO shake - 200ml water, 2 scoops ON whey, 1 tbsp rolled oats, 1 tbsp plain yogurt, 1 banana, and a handful of frozen blueberries

lunch - salmon steak (probably about 150-175g), spinach, two hard-boiled eggs (whites only), orange

bjj practice goes from 7pm-10pm, so i usually throw a whole bunch of stuff in the slow cooker during lunch and let it sit, eat some of it before practice and some of it after. i put a can of cut tomatoes, a chicken breast (250-300g or so), some Japanese winter squash/pumpkin ("kabocha"), spinach (100g frozen), eggplant, a carrot, half an onion, a little bit of garlic, some sweet potato, olive oil, and some spices (salt, pepper, cayenne, oregano, basil).

after practice i'll eat the rest of the soup and another PWO shake.

i've been drinking about 3-4 liters of water (~1gal) and i snack on mixed nuts intermittently throughout the day. i also supplement with 4 fish oil caps + 1 multivitamin.

anybody got any recommendations? i'm going to turn the workout heat up but what can i adjust in my diet? also, any tips for day-of/3-days-out eating besides what's in berardi's book would be useful.

thanks much!