Trying to cut weight

[Cjay]

Diet question now, I am 215-220# when I am not cutting. I am trying to get to 205# for light heavyweight, but someone suggested I take a year and try to cut down to 195. My question is how do I go about this? I do weights 4-5 days a week and Muay Thai+BJJ 2-3 days depending on what my schedule allows.
My diet is where i need tips, on my off days I can stick to my regimen but it seems like on my work days I cant do it to save my life.

My diet as of now(Off days): 2, sometimes 3 days

Wake up 8:30 AM: Walk Dog. Breakfast shake w/ kale, Oatmeal, Apple Cider Vinegar, 5g Creatine, 1 30g scoop Iso-100 Whey Protein, 1 C. Almond milk, 1/2 C. OJ + 2 TBSP Coconut Oil

930-Noon AM: Hit Gym, warm-up 15 min usually 5X5 Bench, DL, Overhead Press, Squat then w/e group I feel like targeting.

1230 PM: Brunch usually consists of: Cottage cheese, 4 egg omelet w/ Avocado, Peanut Butter w/ banana smoothie

Around 3PM: Snack consisting of Salmon, Baked beans, brown rice/sweet potato, and Mixed vegetables.

MMA 600 PM-9 PM

930: Chicken/Fish plus mixed veggies and a protein shake w/ frozen cherries and soy milk.

even within this I have room for improvement, so advice welcome. Now on the days I work, I generally go in at 10-600, every Tuesday I work at 6 AM-630. so my question is how can I better incorporate the above into my work schedule?

 

[j123]

Eat how you want, the main thing is that you're in a deficit to lose weight. Most suggest aiming to lose 1lb a week (I agree with this), some say to go for the max to lose 2lbs, your call.

I'm guessing you're asking since you want to cut down to 195?
It'll take some time 12-25 depending on how much you're losing a week. Thats a long time imo, being on a deficit for 16+ weeks is going to suck and may screw with your metabolism

You don't have to eat 5-6 times a day, total caloric intake is more important that meal timing. That said, if you're more comfortable eating 5-6 times a day, stick with it. I myself eat less frequent but larger meals (3 a day), it works out fine.

 

[smart.feller]

Not to be a stickler for words...but in this situation, you are trying to lose weight, not cut weight.

And in this case...increasing your caloric deficit will be key. Exercise more/differently to burn more calories or eat less calories.

If you are 215-220, cutting 10-15 lbs. to make 205 for weigh ins would be nothing more than a diet swap the last week intaking less than 50 grams of carbs daily and cutting sodium and doing water manipulation.

 

[Quantum Jake]

Find your caloric maintenance. Then i suggest starting at 500 calories below maintenance. Then slowly decrease it. The thing about decreasing calories is that your body will eventually adjust to the calorie cut and plateau. Personally, I start of with a slow decline until im about 800-900 below maintenance. Then bounce my calories up and down every other week or so so my body doesnt adjust. Once youve reached your target weight. Find youre TDEE for that body weight and eat at maintenance. I also suggest looking into internediate fasting, which i will vouch for, although there are opposing viewpoints on this practice. Good luck, mate

 

[Quantum Jake]

To add on to my previous post, i also suggest a cheat day/meal once a week once your caloric intake gets lower. Keep protein high and most of the carbs in the morning. But thats just my personal advice. Other things may work better for you. everyone's body is different

 

[Cjay]

OK, the gist is: cut sodium, cut carbs down to ~50g and limit them to to the morning meal(s). as always 1g of protein per # of bodyweight and gradually increase calorie deficit. Also what is water manipulation?

 

[71Fish]

OK, the gist is: cut sodium, cut carbs down to ~50g and limit them to to the morning meal(s). as always 1g of protein per # of bodyweight and gradually increase calorie deficit. Also what is water manipulation?

Water manipulation is how people can lose a substantial amount of weight in a short time (I go 6 days) to make weight, basically. It's very temporary and very short term. For instance, Ronda Rousey once said she is only on her fight weight for a couple of hours a year. In other words, she manipulates her water input/output to be on weight perfectly just at weigh in time. There are different extremes of course.

Another quick example, it was made a big deal that Conor McgGregor was 24 lbs over a week and a half out from weigh ins. He made weight through water manipulation.