Weight Plateau

[Kellen Bassette]

I have been trying to drop a weight class for a while, but I am having no luck. I've been within a few pounds of 145 for about 9 months now.

When I first decided to get into fighting shape, I weighed about 165, I dropped to 145 like it was nothing and have been stuck their ever since. I'm 5'6" and most of the guys fighting at 145 go about 5'9" or 5'10" it seems like. I don't want to deal with the reach disadvantage and I'm trying to get to 135.

I'm working out about 4 hours a day, 5 days a week right now. On Saturday I do about 2 hours and I take Sunday off.

I've recently started replacing foods with lower calorie versions; i.e. changed 2% milk to 1%, white bread to a lower calorie wheat bread, replaced most of my snacks with fresh fruit...but I'm still stuck between 143 and 145. If I eat any less than I do now I'm always hungry.

Anyone got any advice on this? I really don't want to cut weight. I would like to be at my target weight or within 2 pounds. It's too stressful for me to worry about making weight when I want to focus on training. I feel like 135 isn't extreme at my height and body type, but my weight has barely moved in 9 months.

[Scott R. Brown]

The only thing you can do is cut calories. It would appear your natural weight for your activity level is 145 however.

Maybe go ahead and compete at that weight and look for innovative ways to close the distance against those with longer reach.

I had the same sort of problem in my younger days. Most of the people I sparred against were over 6 foot plus and I run about 5'9".

But I learned to close distance and create distance quickly to compensate out of necessity. Although if you are grappling the smaller wing span may actually help you!

[Brule]

What Scottrbrownr said. Try at the higher weight and see, it would be worth it for the experience.

PS: I have the opposite problem, can't get to 145 and stuck at 140-143 no matter how much I eat. Of course, it's due to a health issue.

[Kellen Bassette]

Try at the higher weight and see, it would be worth it for the experience.

I have been. I've done alright but it seems like I tend to be the smaller guy. I really thought I would see better results putting these kind of hours in. I may be stuck with staying at this weight or drastically changing my diet.

[GoldenBrain]

I agree with what Scott said.

I'd just add to drop all dairy and wheat products and replace the milk with Silk original unsweetened coconut or almond milk. The coconut has 50 percent more calcium and less calories than milk and is better for you anyway. We really shouldn't be drinking milk after infancy in my opinion. And, we probably shouldn't be drinking cows milk at all since it was designed for the calf and not the human.

You are putting in the hours already for the workout but maybe add more variety to the types of exercises you are doing to keep your muscles guessing so they won't plateau.

Good luck!!!

[Kellen Bassette]

I'd just add to drop all dairy and wheat products and replace the milk with Silk original unsweetened coconut or almond milk.

I'll give it a shot...I didn't want to cut milk completely, because I love it and need the calcium for conditioning...but if this stuff has more calcium and tastes alright I'm game...

[GoldenBrain]

You won't be sorry. I cut milk years ago. It's really not even the best source of calcium but it is a great source of steroids and antibiotics. Broccoli and other veggies are great sources of calcium and the coconut milk is delicious. If you eat cereal then I'd also suggest a switch to oatmeal rather than gluten rich processed cereals. I use the coconut milk in my oatmeal instead of water for a sweeter taste and I also add cinnamon and raw honey. I'd also recommend chia seed for calcium and wolf or goji berries for vitamin C. Shelled hemp seed is great as well for protein. Chia, hemp seed and goji berries have just about all the vitamins that a person needs. Also, stay away from the soy milk unless it's in small quantities. It has phytoestrogens which are okay in small quantities but they add soy to everything now just like corn. Both are not good in large quantities in my opinion and high fructose corn syrup is just crap so watch that as well.

Sorry for being long winded but I feel these are great nutrition suggestions for everybody.

[Scott R. Brown]

You won't be sorry. I cut milk years ago. It's really not even the best source of calcium but it is a great source of steroids and antibiotics. Broccoli and other veggies are great sources of calcium and the coconut milk is delicious. If you eat cereal then I'd also suggest a switch to oatmeal rather than gluten rich processed cereals. I use the coconut milk in my oatmeal instead of water for a sweeter taste and I also add cinnamon and raw honey. I'd also recommend chia seed for calcium and wolf or goji berries for vitamin C. Shelled hemp seed is great as well for protein. Chia, hemp seed and goji berries have just about all the vitamins that a person needs. Also, stay away from the soy milk unless it's in small quantities. It has phytoestrogens which are okay in small quantities but they add soy to everything now just like corn. Both are not good in large quantities in my opinion and high fructose corn syrup is just crap so watch that as well.

Sorry for being long winded but I feel these are great nutrition suggestions for everybody.

My oatmeal breakfast consists of:

1/2 cup whole oats
2 eggs cooked in with the oats
raisins cooked in with the oats
peanut butter added after cooked
apple sauce added after cooked
for added taste at times, cinnamon, or real vanilla, or rarely honey.

And of course a LARGE glass of milk that is never empty until the oatmeal is finished

When I was younger it was one cup of whole oats!

[Scott R. Brown]

My wife is from the Philippines where they have a lot coconut milk, she says it give you loose bowels, so start slow and see how you tolerate it. When I tried it, I got an upset stomach.

She says she only uses it for cooking!

You don't have to give up milk. I am a huge milk drinker myself, usually between 1/2-1 gallon a day for most of my life. I will be 54 in two months.

I have no ill effect from milk and never have. The biggest milk drinkers on the planet are the Dutch and they are also the largest people, in general, on the planet. There is probably some connection there.

If you still want to drink milk just go to 1% or non-fat and watch the total calories carefully.

[JamesC]

I agree with what Scott said.

I'd just add to drop all dairy and wheat products and replace the milk with Silk original unsweetened coconut or almond milk. The coconut has 50 percent more calcium and less calories than milk and is better for you anyway. We really shouldn't be drinking milk after infancy in my opinion. And, we probably shouldn't be drinking cows milk at all since it was designed for the calf and not the human.

You are putting in the hours already for the workout but maybe add more variety to the types of exercises you are doing to keep your muscles guessing so they won't plateau.

Good luck!!!

Blasphemy. I work for a large dairy company. You want my kids to starve? You *******!














J/k

[GoldenBrain]

Blasphemy. I work for a large dairy company. You want my kids to starve? You *******!














J/k

I'm sure ya'll do just fine. Each to their own I say. I see people at the grocery story pulling milk off the shelf like it's about to be discontinued. Of course they are usually a little larger in girth than those grabbing for the coconut milk.

[Scott R. Brown]

I'm sure ya'll do just fine. Each to their own I say. I see people at the grocery story pulling milk off the shelf like it's about to be discontinued. Of course they are usually a little larger in girth than those grabbing for the coconut milk.

Not me, or my family.

I am a muscular 200# and all of my kids are skinny. Even my 5 year old daughter who drinks 1/2 gallon of whole milk a day.

My 16 year old son drank nearly a gallon a day as a 5 year old and drinks that much now still. He is 6'2" 170#.

I gained my last 15# on pepsi, for the caffeine because I worked 6 nights a week for the last 10 years. I have always had a hard time putting on weight before the pepsi though.

As I said above, I have drank 1/2 - 1 gallon a day for most of my life. When I was a child my parents had to limit my milk consumption at dinner because I would drink two glasses before I would eat anything.

For most of my adult life I would keep the gallon next to my chair at the dinner table and my glass is NEVER empty til the end of the meal. As soon as it gets 1/2 full i refill it.

[Shaolin]

I have been trying to drop a weight class for a while, but I am having no luck. I've been within a few pounds of 145 for about 9 months now.

When I first decided to get into fighting shape, I weighed about 165, I dropped to 145 like it was nothing and have been stuck their ever since. I'm 5'6" and most of the guys fighting at 145 go about 5'9" or 5'10" it seems like. I don't want to deal with the reach disadvantage and I'm trying to get to 135.

I'm working out about 4 hours a day, 5 days a week right now. On Saturday I do about 2 hours and I take Sunday off.

I've recently started replacing foods with lower calorie versions; i.e. changed 2% milk to 1%, white bread to a lower calorie wheat bread, replaced most of my snacks with fresh fruit...but I'm still stuck between 143 and 145. If I eat any less than I do now I'm always hungry.

Anyone got any advice on this? I really don't want to cut weight. I would like to be at my target weight or within 2 pounds. It's too stressful for me to worry about making weight when I want to focus on training. I feel like 135 isn't extreme at my height and body type, but my weight has barely moved in 9 months.

I'm assuming we are talking weight cut for an actual fight (boxing, kickboxing or MMA) not a tournament (jiu jitsu or karate)?

Weight cutting should be easy and stress free. I see so many guys following bad advises or just plain don't have the proper knowledge to make it successful.

If you're doing an 8-10 week training camp leading up to your fight, all your work is done in that 8-10 weeks. Meaning, with the amount of training you're currently getting, your metabolism should be very high by the time cut/fight week rolls around.

First, it is going to be very difficult to maintain high enough energy levels to properly train and recover from training with a low calorie diet during your fight camp. With your goals of competing at 135lbs you should be training at 155-165lbs.

Cut/fight week. Let's say you have a fight on a Saturday night, your training camp should end the previous Saturday. There is no benefit of full out training during fight week. You could end up tired/drained, even more nervous and end up psyching yourself out, or injured and have to pull out which would be a waste of all your hard work. Fight week is reserved for not only dieting down and cutting but more importantly recovering and relaxing.

Dieting down. Again, basing this off of an 8-10 week camp of 5-6 days per week at 4 hours per day with a fight on a Saturday night. Your diet starts Monday morning. For the entire week you can eat nothing but fresh fruits and vegetables, egg whites and lean, skinless chicken breasts. You can only drink water (we'll come back to this). This diet can get very rough very fast if you're not creative with the food options. Use as much seasoning as desired on your vegetables and chicken. Bake or grill the chicken. Brush them with a bit of olive oil.

Avoid/cut out:

• all dairy products
• yokes from the eggs
• condiments and toppings
• breads and grains
• as much sodium as possible
• all fats

Yes the diet can be very boring and bland, but the weight will easily melt off.

Water. your goal is to try to consume between 1 1/2 - 2 gallons of water per day. Your trying to do whats called super hydrating. Consume large amounts of water right to the point where the body feels it's taking in too much then when you actually cutting the water weight will come off easily.

You can supplement a low/no fat/carb high protein shake throughout the day as well in between meals.

By Thursday you'll notice most of your weight has come off in the form of body fat and now it's time to start the actual cut. Let's say you have a same day weigh in at 4pm on Saturday. You're going to do a 40hour water cut, meaning starting at 12am Thursday night/Friday morning you stop all water consumption. Your body will naturally expel the rest weight you need to come in on target.

It is okay to swallow your saliva. You don't need to spit, the water will go away, don't worry.

To help speed up the process a bit, go to a sauna, do 15 minute intervals on, 15 minutes toweling and cooling off for 2-3 sets on Friday.

Do not be stupid and jump on a treadmill in a sauna suit for and hour, you'll only risk injury and fatigue.

Starting Friday at 4pm you'll do a 24hour food cut, meaning you'r now consuming absolutely nothing until after weigh-ins.

Check your weight Saturday morning, you should be within 3-5lbs of making weight. You can do another session in the sauna but be careful to only do 2 sets tops this time or your risk fatigue or possible injury.

After you've weighed in consume a bottle of Pedialyte (or the eqaute brand). Keep it on ice cause it tastes like crap warm. Eat a little bit of carbs and protein. Avoid fatty or greasy foods cause you'll either want to vomit or crap yourself. Don't eat and drink until full, eat just enough to curb the pains (you can pig out after you win your fight). Stop eating and drinking at least 1 1/2 hrs before show time, not before your fight, before show time.

During cut/fight week it's good to warm up a little and stretch but remember you're supposed to be recovering and reserving your energy. Avoid sparring and classes, at this point your not going to master anything and get any better before your fight anyways. That work should've been done during the training camp.

Recover, recover, recover, that is your goal. Get as much sleep as possible during fight week. Take naps throughout the day.

This is a general run down of dieting/cutting, there is a ton more detail to get into.

[sanjuro_ronin]

I have been trying to drop a weight class for a while, but I am having no luck. I've been within a few pounds of 145 for about 9 months now.

When I first decided to get into fighting shape, I weighed about 165, I dropped to 145 like it was nothing and have been stuck their ever since. I'm 5'6" and most of the guys fighting at 145 go about 5'9" or 5'10" it seems like. I don't want to deal with the reach disadvantage and I'm trying to get to 135.

I'm working out about 4 hours a day, 5 days a week right now. On Saturday I do about 2 hours and I take Sunday off.

I've recently started replacing foods with lower calorie versions; i.e. changed 2% milk to 1%, white bread to a lower calorie wheat bread, replaced most of my snacks with fresh fruit...but I'm still stuck between 143 and 145. If I eat any less than I do now I'm always hungry.

Anyone got any advice on this? I really don't want to cut weight. I would like to be at my target weight or within 2 pounds. It's too stressful for me to worry about making weight when I want to focus on training. I feel like 135 isn't extreme at my height and body type, but my weight has barely moved in 9 months.

When I fought kyokushin, we didn't have weight limits so being light was not that great.
When I did boxing or any other weight category MA I fought at my natural weight that I maintained because of the type of training I had to do to be competitive.
I never tried to fight in lower weight classes because I always felt "weaker".
I went from 135 to 155 and was always 5'-6" and always tended to fight taller guys.
No biggie.
You fight your fight, they fight theirs and the best fighter at the time, wins.

[Kellen Bassette]

@ Shaolin....I've done a few MT fights...I've never really cut weight other than eating light a couple days ahead of time...I train at 145....I never did the running in suit or sauna thing before a fight because I was worried about being weak and tired. If I could drop 10 pounds over a week with a strict diet, I think that would be a lot better for me than trying to cut it all in 2 days or keeping a diet that makes me crazy for 3 months.

I just don't have much experience at all in cutting and I'm worried about doing it wrong and paying for it in the ring. I appreciate the advice. I know a lot of these guys have got the cutting down because they all look like they should weigh a lot more than they do.

@ Sanjuro...I've always been the smaller guy it seems like...I've sparred the bigger guys forever and I'm not afraid of it...just looking to start doing tournaments instead of single bouts. If all goes well and I have to do 3 fights in a day, I'd like to have as much advantage as I can, knowing the other guys are doing the same thing....

PS did you see that Kyokushin KO I posted in the MMA thread? That wasn't you doing that kick was it? :P