Need to lose 5 pounds in 12 days(detailed stats/dieet/training inside)

[boerke]

I despareate need help to lose 5 pounds in about 2 weeks for my tournament(normally i do this slow but i got sick badly and now im overweight)
I need to get to 67 kg = 147.4 lbs

STATS:

height:175 cm =5.7414 ft
weight:69.3 kg = 152.5 lbs
(rest is from a 60 euro weight machine)
% bodyfat 12.5
% body liquid 63.7
% Muscle 46
bone density 10.2
Basal m e t a bolic rate 1753
Active m e t a bolic rate 3246

FOOD:

morning

waking up at 7:00 eating 2 cooked eggs and a bowl of homemade soup(not the stuff u buy in shops but selfmade with lots of vegatables)

Noon

Couple potatoes lots of vegetables(carrots,salad,tomatoes,...) and some meat(chicken,small sausage,turkey,..)

AT 17:00
when i come home i eat fruit or milk/some homemade bread

at 20:00
i eat 2 bowls of homemade soup and some vegetables/fruit

Sunday
1 cheat meal with small portion of frys and beef

additional info:
For drinking only water/milk



TRAINING:

3 trainings of 1:45 containing 30 minutes of conditioning,followed up with strechting and then tons of kicks.
When im not to tired/sore i do rope jumping on the other days.


Thats about it,any help is really appriciated:icon_neut

 

[EnjoyKane]

Stop sitting in front of the computer and get crackin!

 

[heavy000metal]

i would say just cut out the potatoes...seems like your doing well though

 

[Sock Puppet]

I despareate need help to lose 5 pounds in about 2 weeks for my tournament(normally i do this slow but i got sick badly and now im overweight)
I need to get to 67 kg = 147.4 lbs

STATS:

height:175 cm =5.7414 ft
weight:69.3 kg = 152.5 lbs
(rest is from a 60 euro weight machine)
% bodyfat 12.5
% body liquid 63.7
% Muscle 46
bone density 10.2
Basal m e t a bolic rate 1753
Active m e t a bolic rate 3246

FOOD:

morning

waking up at 7:00 eating 2 cooked eggs and a bowl of homemade soup(not the stuff u buy in shops but selfmade with lots of vegatables)

Noon

Couple potatoes lots of vegetables(carrots,salad,tomatoes,...) and some meat(chicken,small sausage,turkey,..)

AT 17:00
when i come home i eat fruit or milk/some homemade bread

at 20:00
i eat 2 bowls of homemade soup and some vegetables/fruit

Sunday
1 cheat meal with small portion of frys and beef

additional info:
For drinking only water/milk



TRAINING:

3 trainings of 1:45 containing 30 minutes of conditioning,followed up with strechting and then tons of kicks.
When im not to tired/sore i do rope jumping on the other days.


Thats about it,any help is really appriciated:icon_neut

does the evening soup have any noodles?carbs at night can kill cutting.also i would recommend not eating alot of carbs at lunch,unless post workout.

 

[Jake Martin]

I'd dump most of the carbs, personally. Except a PWO drink.

I've been following that to cut down 10 lbs for the gloves and I'm 2lbs away from weight, two weeks early.

Though I did do an extreme calorie restriction my first 7 days (1700 or so)...

edit: One thing to note is that I do not think you have enough protein in your diet, or enough calories. Keep your protein levels high as it has a positive ****bolic effect, plus you'll need it for recovery.

 

[boerke]

does the evening soup have any noodles?carbs at night can kill cutting.also i would recommend not eating alot of carbs at lunch,unless post workout.

1)No just carrots,leek,onion and other vegetables.
2)see below.

I'd dump most of the carbs, personally. Except a PWO drink.

I've been following that to cut down 10 lbs for the gloves and I'm 2lbs away from weight, two weeks early.

Though I did do an extreme calorie restriction my first 7 days (1700 or so)...

edit: One thing to note is that I do not think you have enough protein in your diet, or enough calories. Keep your protein levels high as it has a positive ****bolic effect, plus you'll need it for recovery.

So away with the bread,milk,potatoes?

Any suggestions for the protein?

Ty for the help so far by the way,appreciate it

 

[T.J.T]

isnt 5 pounds like water weight cut the day of weight ins?

i know i cut 5-8 pounds a MT class, but i sweat like crazy so i know its all water weight.

 

[son_goku]

Your descriptions are too vague [to calculate calories] but basically your on the right track by tabulating your intake.

Using your BMR as my guideline I worked out a system for you:

5 POUNDS * 3500 CAL/POUND = 17,500 cals [you have to deficit this energy to lose 5-lbs]
17,500-cals / 14-days = 1250 cals/day. [That is how much you will have to deficit each day]

MORNING 7AM:
2xHard Boiled Eggs [~200-cals]
Drink as much water as you like.

Snack-1 10AM:
1 Apple [~120-cals]
Drink as much water as you like.

Noon:
Large Garden/Asian Salad with Chicken - go very easy on the dressing [400-Cals]

Greens are relatively low in calories, but be sure to measure as accurately as possible the amount of chicken and dressing you place on the salad.
Drink as much water as you like.

Snack-2 2:30PM:
1 Banana [~150]
Drink as much water as you like.

Supper:
1-2 Bowls of soup [~300]
http://www.nutritiondata.com/facts-C00001-01c22dy.html [Approximate your soup]
Drink as much water as you like.

Snack-2 7:30PM:
1 Apple [~120]
Drink as much water as you like.

Total Daily Intake = 200+120+400+150+300+120 = 1290.

Your BMR = 1753

1753 cals - 1290 cals = 463 - cals [from dieting]

1250 cals - 463 = 787

Follow the diet and use the guide below to burn the remaining 787 calories.
http://www.nutristrategy.com/activitylist3.htm

Any remaining weight can be sweat off.

Oh yeah, No drinking beer, or pigging out in this time!

 

[boerke]

isnt 5 pounds like water weight cut the day of weight ins?

i know i cut 5-8 pounds a MT class, but i sweat like crazy so i know its all water weight.

unfortunaly the weight ins are the same day as the tournament itself

!

Wow ty alot for the dieet plan(and all work u have put in),im gonna be following this :icon_chee


One more question if you dont mind:
1)theres alot of contradiction with taking baths,is a bath good or bad since i take tons of them to relax muscles,stay clean.

 

[Graver]

laxatives.

just kidding,

sweat it out and properly rehyrdate yourself after weighin in with a accelerade/gatorade/water/pedialyte concoction.

edit...and yeah eat some friggin protein!

 

[Jake Martin]

One more question if you dont mind:
1)theres alot of contradiction with taking baths,is a bath good or bad since i take tons of them to relax muscles,stay clean.

This is only a problem if you're trying to cut water weight, as the body will absorb water from the bath. If you're not cutting water, then please shower and/or bathe. For the rest of us :icon_chee

 

[boerke]

laxatives.

just kidding,

sweat it out and properly rehyrdate yourself after weighin in with a accelerade/gatorade/water/pedialyte concoction.

edit...and yeah eat some friggin protein!

beef/chicken/turkey/egs ,i need more?Im not a food export.

This is only a problem if you're trying to cut water weight, as the body will absorb water from the bath. If you're not cutting water, then please shower and/or bathe. For the rest of us :icon_chee

pfew thats a relief:icon_chee

 

[WRoutson]

This is only a problem if you're trying to cut water weight, as the body will absorb water from the bath. If you're not cutting water, then please shower and/or bathe. For the rest of us :icon_chee

Are you serious? You're not going to gain weight from taking a bath.

 

[Jake Martin]

Are you serious? You're not going to gain weight from taking a bath.

The old view was to cut weight one shouldn't shower or take a bath, because your skin might absorb the moisture if you're dehydrated. At the same time, however, the heat is probably making you sweat...any any water you gained would be let out immediately afterward.

But such is the weight cutting myth.

I'm pretty sure it is bunk, but I'm not 100% so I did not say whether it was correct or not, as the answer is irrelevant to the question.

edit: I apologize if I worded it to sound as if it was true, no misinformation meant

 

[boerke]

Down to 150.92 :icon_chee

 

[T_Money_]

lol, im guessing you didn't weigh yourself today @ the same time you did the first day?

 

[boerke]

Actually i did,at 12:15 in afternoon.But the day before i had condition training witch means hell and more.My dobok was like a waterbed.

 

[troy bouzakis]

I dont think your eating enough...
or the right stuff.

but your weight is close..
the veg that you take in is good, is the soup salty?
home cooked food is good.

I would drop the milk, bread and potatoes ( unless) its after you have already trained.

Increase your protein and greens intake.
how much are you drinking?
and are you ready to sweat out a few pounds day of?

a 3 to 4 pound cut day of competing is not such a big deal-
as long as you are fit.

 

[boerke]

I dont think your eating enough...
or the right stuff.

but your weight is close..

Im now eating the dieet from son_goku,i need to eat more?I must say im from farmer orgin and normally i eat quite alot.

Here is what i normally eat

morning
3 slices of bread with 2 eggs and 3 coups of milk

10 hour
fruit

noon
2 coups of soup
4 potatoes,meat(fish,beef(1 a week),chicken,,turkey) and lots of vegs

18:30
4-5 slices of bread and cheese and 4 coups of milk or more :s

20:00
not much soup/fruit

in between fruit if im hungry

the veg that you take in is good, is the soup salty?
home cooked food is good.

The vegs come straight from the garden:icon_chee

I would drop the milk, bread and potatoes ( unless) its after you have already trained.

ok

Increase your protein and greens intake.

Any good ideas to do this,i was drinking lots of milk/cheese/yogurt but i guess i cant do that anymore xd

how much are you drinking?

Lots of water/milk

no alcohol

and are you ready to sweat out a few pounds day of?
if i have to

a 3 to 4 pound cut day of competing is not such a big deal-
as long as you are fit.