Losing weight for a BJJ tournament. NOT CUTTING WEIGHT

Abiwankinobi

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I'm not sure if this is the right place to post this on sherdog (if it isn't, someone please direct me to the correct spot).

I am looking to lose about 10 to 12 pounds in a month and a half for a jiujitsu tournament. The weigh ins are with the gi, and are done 30 minutes before the division is called. I was wondering if anyone knows how I can safely lose 10-12 pounds, without cutting water weight or doing crazy colonics or diuretics, in time for the tournament? If you could point me towards some resources on the net, that would be great. If you could provide examples from personal experience, that's even better.

I'm 6'1", 172 pounds, skinny sort of body, and I'm looking to compete in a division with a 168 pound max (with the gi on). I figure a gi is around 4-5 pounds , so my target weight is around 162. This way, I can stay under 168 with a gi.

I don't really have a strict diet at the moment, per se. Breakfast consists of a bowl of cereal early in the morning (around 6 or 7). Then I eat a lunch in school at around 3, consisting of rice and curry usually. I'll also include a small salad and a fruit. When I get home around 10, I eat another meal again that's similar to my lunch. Sometimes, in between, I'll have a small bowl of cereal (I'm a huge fan of cereal lol).

I am not well-versed in nutrition, so that's why I'm asking for resources or places which can help. I do train BJJ 2-4 times a week, but I do no exercise outside of that. Classes are, in my estimation, pretty intense (workout 15-20 mins, learn techniques/drill 20-30 minutes, then rolling for 10-15 minutes).

I have no issues decreasing certain foods from my diet. I hate feeling hungry though, so if there is some (healthy and appropriately edible) substitute which will make me feel full without negating my weight-loss goals, that would be great. I absolutely love vegetables and fruits, and have been called a rabbit by friends.

I guess that's all of the relevant information. Any help would be greatly appreciated. I am looking to lose the weight in a healthy way.

Thanks a lot.
 
Try eating more protein and fat for breakfast, I find that carbs like cereal don't fill me up. Do you not eat meat?

Got a smartphone? Download myfitnesspal and put in your stats and goal. It will tell you what calories to eat daily to lose 10lbs in 6 weeks. Your BJJ class probably burns 500-759 cals.
 
You got plenty of time to do it.

As above, use mfp and track your calories. Doesn't matter too much on what you eat, but make sure you meet your macros each day.
 
In the end it is water weight that you have to cut but how you cut it I believe makes the larger difference. Carbohydrates are stored as glycogen which needs water to store it so glycogen weighs a lot compared to fat stores (fat can produce glycogen at a limited rate).

The human body contains just roughly 10 lbs of glycogen 2000 calories worth.

So by eating an unhealthy diet consisting of no carbohydrates (<75g)/high fat foods and lettuce for a ~week you can lose approximately 10 lbs, you might struggle to get through the week while doing exercise.

You can also buy a 1lb gi that is much lighter but doesn't last too long.
 
IN NO WAY AM I A NUTRITIONALLY INTELLEGENT PERSON AS OTHER PEOPLE ON HERE MIGHT THINK THIS IS HORRIBLE!! I mostly just go off of what my body tells me lol

From personal experience for me cutting to that weight that fast wasn't very hard (Im also 6'2 and cut to 70kg), the way "I" did it and also majority of people I train with: veggie and fruit smoothie in the morning, fruit for snack if you can't make it to lunch, salad and a very small lunch of anything really, an hour of so before you train we eat a rice ball about the size of your fist, train, then for dinner eat any meat/fish/poultry and a tiny amount of rice.

I did that for a month straight while weighing myself daily and didnt have any problems really (some days i'd binge but just trained harder that day to conpinsate for calorie deficit). You said you hate feeling hungry then you may want to look a different route as I was hungry alot haha....
 
Replace cereal in the morning with Coffee + 1-2 tbsp of coconut oil.
Most people use a blender for it and if you do, a tsp of Cacao powder will give you an uplift. Take a decent multivitamin.

Less curry more salad, go easy on the oil dressings.
Less cereal. Plain cheerios is your best bet.

Try to fit in a few extra workouts.
Get a whey protein supplement. Take immediately after working out
When do you workout?
 
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Read FAQ but calorie deficit will lose that 10lbs you might have to refrain from water right before weigh in though.
 
First off, find out how much your gi weighs. Do this by finding a scale, weighing yourself in it, and weighing yourself naked. This "4 to 5 lbs." sounds pretty excessive. What weave are you using? Most of my gis weigh between 2.5-3.5 lbs. I wear an A3. Before I did this I would guess what my gi weighed, and start coming in 2-3 lbs. under my max allowable (I normally compete at 181s, will drop to 167s on occassion)...while it is great to be under, 2-3 lbs. of weight is a lot of food you could've been eating. I'd honestly estimate that you need to drop closer to 9 lbs. than 10 to 12.

Start by a slight decrease in your calorie intake and start increasing your energy expenditure. a 500 calorie variation (remove 200 from diet, work an extra 300) should lead to weight loss of approximately 1 lbs. per week.

For those of us who are already normally lean, losing a few lbs. can be a lot trickier than for the guy who competes at 250 and can smother you with his belly. My method I like to use leading up to comps is to do most of it with water...cuz hell, water is free. This may seem like a "cut", but it's not grueling at all.

5 days out buy and carry around a gallon jug of water. Drink the whole thing AT LEAST once, refill it once it's empty and drink more. Limit your carbohydrate intake to less than 100 grams. Do the same amount of water for for 4 days out. 3 days out cut all sodium out of your diet, and do the same amount of water, keeping your carbs to 75 grams. 2 days out cut the water (and all fluid) intake to one gallon maximum, limited to 75 grams carbs. 1 day out cut to half a gallon of water, 50 grams carbs, and the evening before the weigh ins sit in a bath tub with piping hot water (enough to make you sweat when submerged) up to your neck. In for 15-20 minutes, out for 15. When you get out, towel dry. Repeat this process 3 to 4 times. Sip water very sparingly that night. Sip water sparingly (less than 8 ounces) the morning of the weigh in, after wards start to drink a carbohydrate/electrolyte drink like gatorade or if the water manipulation was severe for you, pedialyte.

No running around in a rubber suit, jogging with 35 layers of clothes, riding a bike inside of a sauna...just drinking water and sitting in a bath tub. Great success.
 
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