warren_1987

ok first off my stats

5'11
179lbs
15-16% body fat
aim - 170lbs at ~10%bf

i know im small weight wise but im looking to compeate in kickboxing boxing and mma at 170lbs and want to do this with a low bf% to maximise muscle at this weight.

so the diet and training. i train like this

mon-chest and tri (20min cardio after)
tue-cardio pre breakfast
wed-back and bi (20 mins cardio after)
thurs-cardio pre breakfast
fri - legs and shoulders (20 mins cardio after)
sat - rest
sun - rest

so i was thinking of a order as such

mon - medium
tue - low
wed - medium
thur - low
fri - medium
sat- high + cheat meal
sun - low

how does that look??

now for the high low medium diets,

i have been bulking on 4300kcals and dont want to be to anal about it so i have just dropped it down to 2800kcals for my cut. is this too low for me to retain my muscle mass and loose fat??


im trying to write out on excell but cant get any foods for my low day lol any help so far i have eggs and chicken.

Pscarb

why are you trying to cut? you are 170lbs at 10% but you want to compete at 170lbs?
what time frame have you got?? it is pretty hard to cut BF% yet stay at the same weight

warren_1987

no mate sorry i should have wrote it seperatly 170 at 10% is my aim, at the moment i am 179lbs/180lbs (varies) at roughly 15%, dont really know about my frame here is a pic to give better idea on bf% but i think im close with 15/16%

wogihao

Ok, your thin now and you want to diet - your 180lbs ok.

You need to concentrate on bulking building more mass, if you diet now you will just look like you just built a Japanese railway - not a good look.

I forget how tall you are, but I think your looking at another 10lbs of lean body mass before you think about cutting. so your looking at maby a 40lbs bulk from this point to do it naturaly.

It will take about 3-5 years I recon.

warren_1987

hey wogi, i have only ever hd a competitive fight at 155lbs so moving up to 170lbs is a huge jump in terms of fighters.

maybee when i have had a few fights at 170 i will think about light heavy and try clean bulk up to 185lbs but for now i need totry my hand at 170lbs first

oh and im trying to do it with just whole foods no protien shake powders etc as i have just put all my money into a few houses.

warren_1987

warren_1987

this is the best i can get so far for a low carb day how do people do it even veg is ful with carbs and dont know if its normal on a low day just to eat meat and eggs dnt think i coud get the fats in or calories

warren_1987

i have just spoke to my old boxing trainer and he reckons to get to 10% bf now it will drop me down to well below 170lbs as there will be muscle loss aswell now he aint the best person to advise on nutritional matters, so thought id bring it up here. he also thinks id be good enough to fight at 185lbs, that means alot to me comming from him as he knows his stuff and trained me for a long time, and also he is a straight talker.

but is there a way for me to drop a bit of fat and also bulk ? maybee use 1-2 weeks to shed a bit then bulk again??

few questions tho,

if it were for 1-2 weeks only maybee a keto diet might work? i could just stuff eggs and meat n me everyday and hit the cardio hard then back to clean bulking?

i would just be a bit worried that doing it this way would just burn a load of musce off me and then id be exactly the same bf% but lighter