My situation on weight, i need advice

[RagingBullItaly]

my situation I need advice

Hello everyone I'm an Italian boy and I practice muay thai ... Sorry if I do not speak English well

I have a problem with the weight and would like some advice

I will have to fight on June 1, but I have a problem following an accident and the end of history with my girlfriend I am very fat and now I weigh 89kg (196 pounds) I will have to lose weight because I have to get to 82kg (180 lb)

I have about 2 months and I am training 6 days a week

I intend to do this diet:

breakfast
5 egg whites
1 slice whole wheat bread
integrator 3 fats
multivitamin

snack
30 g walnut 100 g chicken breast
integrator vit.C

lunch
vegetable
1 tbsp olive oil
1 small portion of pasta or rice
omega3 supplement

snack before workout
1 apple
scoop of whey

5 amino acids and glutamine

dinner
vegetable
steak in good quantity
1 tablespoon olive oil

[FM3O]

I would substitute the steak for a leaner meat. Maybe eat chicken for dinner and have lean turkey earlier in the day where the chicken is. Also, if your trying to drop weight, make sure the food is correctly portioned and your doing plenty of cardio.

[kbpoetree]

diet is fine...but to get the weight off start running some longer miles..aint gotta b fast but run bout 30min at a time...

[g0tcha]

my situation I need advice

Hello everyone I'm an Italian boy and I practice muay thai ... Sorry if I do not speak English well

I have a problem with the weight and would like some advice

I will have to fight on June 1, but I have a problem following an accident and the end of history with my girlfriend I am very fat and now I weigh 89kg (196 pounds) I will have to lose weight because I have to get to 82kg (180 lb)

I have about 2 months and I am training 6 days a week

I intend to do this diet:

breakfast
5 egg whites
1 slice whole grain bread
integrator 3 fats
multivitamin

snack
4oz greek yogurt with 7 wallnut halves
integrator vit.C

lunch
vegetable
1 tbsp olive oil
sweet potato
chicken breast(5oz)
omega3 supplement

snack before workout
1 apple
scoop of whey

5 amino acids and glutamine

dinner atleast 2 hours before bed
vegetable
steak in good quantity (no more then 5oz make sure its lean)
1 tablespoon olive oil

if you lifted weights that day then 1 scoop of whey before bed

the diet looks real good if you follow it because timing is everything. if you want to drop the weight fast you have to make sure you time your meals between 2-no longer then 3.5 hours apart because once your body goes into starvation mode you start to store up fat because your not feeding your body.

if you really want to lose the weight fast i suggest doing all kinds of workouts.

-your muay training is excellent cardio/interval training
-run atleast 2-3x+ a week 2.5(4km+) miles+ (excellent to improve stamina in training and for a fight if you plan to compete)
-get on a lifting routine 3x a week always which will help increase muscle stamina as well as increase strength without gaining much size because you can't bulk up unless you feed your muscles the right amount of protein and calories so you shouldn't worry about that.
-conditioning (HIT/HIIT) excellent for further increasing your gas tank and aside from weight lifting one of the highest burning calorie workouts

your goal of ~20lbs is easily attainable within 2 months if you follow your diet strictly and are utilizing your time during your workouts.

i have the routine that i follow on my youtube in my signature below if you want to check it out and ill be putting up a conditioning routine soon. also if you have any questions just shoot me a message on youtube. hope this helped ya out

[RagingBullItaly]

I would substitute the steak for a leaner meat. Maybe eat chicken for dinner and have lean turkey earlier in the day where the chicken is. Also, if your trying to drop weight, make sure the food is correctly portioned and your doing plenty of cardio.

ok i eat the steak less 2 time a week and i substitute with chicken, i'm doing cardio 3 times week

diet is fine...but to get the weight off start running some longer miles..aint gotta b fast but run bout 30min at a time...

ok, thankyou, i will run so long

if you lifted weights that day then 1 scoop of whey before bed

the diet looks real good if you follow it because timing is everything. if you want to drop the weight fast you have to make sure you time your meals between 2-no longer then 3.5 hours apart because once your body goes into starvation mode you start to store up fat because your not feeding your body.

if you really want to lose the weight fast i suggest doing all kinds of workouts.

-your muay training is excellent cardio/interval training
-run atleast 2-3x+ a week 2.5(4km+) miles+ (excellent to improve stamina in training and for a fight if you plan to compete)
-get on a lifting routine 3x a week always which will help increase muscle stamina as well as increase strength without gaining much size because you can't bulk up unless you feed your muscles the right amount of protein and calories so you shouldn't worry about that.
-conditioning (HIT/HIIT) excellent for further increasing your gas tank and aside from weight lifting one of the highest burning calorie workouts

your goal of ~20lbs is easily attainable within 2 months if you follow your diet strictly and are utilizing your time during your workouts.

i have the routine that i follow on my youtube in my signature below if you want to check it out and ill be putting up a conditioning routine soon. also if you have any questions just shoot me a message on youtube. hope this helped ya out

thank you bro!

[josh-hill]

eat egg yolks. its a myth they are bad. someone heard the word cholestorhol somewhere and it got splashed around everywhere yolks will kill you. dont buy into it though. yolks are actually healthier i think. its where all the good things are.

[Spartacus Sully]

eat egg yolks. its a myth they are bad. someone heard the word cholestorhol somewhere and it got splashed around everywhere yolks will kill you. dont buy into it though. yolks are actually healthier i think. its where all the good things are.

calories in yolk = 54 calories in white =17
fat in yolk = 4.5 g fat in white < .2
cholesterol in yolk = 2/3's the recommend daily amount
cholesterol in white = 0
protein in yolk = 2 g protein in white = 4 g

i like food that tastes good so i eat the whole egg.

just as switching from whole milk to skim or soda to water makes a difference so does just whites but if your exercising regularly its just not a logical choice.

[RagingBullItaly]

know yolks are very good they improve testosterone

[Righthandbanger]

yup it makes no sense to get rid of the yolk.. there's some good nutrients in there.

I've read somewhere that your body can make more cholesterol than you can eat so dietary cholesterol shouldn't be a worry so much as just getting too much fat in general.

also, yes dietary cholesterol is used to make testosterone, make sure you're getting enough of it

.. other than that I dont know much about nutrition, I'm heavy as **** and lose weight in bad ways

[g0tcha]

know yolks are very good they improve testosterone

i was gonna suggest making your 5th egg a whole egg but thats really up to you. im a smaller guy so i only do 3 egg whites and 1 whole egg.