Sunday, July 29, 2007

Getting Ready to Weigh In at 145

This is the guide I'm using to get down to 145 for NE Grappling V. It was written by Brian McLaughlin using several other sources, I'm sure, but he's the one from whom I acquired it so he gets all the credit that I can give out for it. Here it is!



How to lose a ton of weight really quickly


OK, here are the ground rules:

#1 – FIBER is your FRIEND! You should be getting a ton of fiber in your diet, fiber helps make you feel full and regulates your insulin levels. Ideal sources of fiber include

Orchard fruit such as apples, oranges peaches, apricots, plums and prunes

Green vegetables such as broccoli, zucchini, string beans, asparagus and spinach

Berries such as blue berries, straw berries, and black berries

Another great source are high fiber / low carb peta breads (I will show you the type I eat in class)

These foods can and should be the main source of energy in your diet eat as much of them as possible. You should also add a fiber supplement, I use Psyllium husk. Start with one teaspoon daily and eventually build to one tablespoon.

Fiber absorbs fluids so remember to drink plenty of water during the day to compensate for your increased fiber.


#2 – Understand the GI index and how to use it. The goal of our weight loss plan is to keep well regulated insulin levels. We do not want our blood sugar levels to spike. When your insulin spikes your body thinks there’s plenty of energy readily available and that it should stop burning fat and start storing it. – VERY bad.

Foods that will make your insulin levels spike and must be completely eliminated

Rice, potatoes, bread (with the exception of special made low carb high fiber varieties), pasta, high fructose corn syrup, tropical fruit, sugar (except that from fruit mentioned above), candy and soda

The vast majority of foods you eat should be low on the glycemic index. These foods have a negligible effect on your glucose levels and keep you in a fat burning state while giving you the energy to train and recover.

Generally low carb or high fiber foods fall into this category. Vegetables, fruits (those I mentioned), nuts, beans, and meats are all low GI and should be consumed in place of high GI foods.

If you get a sweet craving drink diet soda or some other kind of artificially sweetened food – NO SUGAR
#3 – Know the facts on fat

You need to consume fat in order to keep yourself functioning correctly. There are good fats and bad fats – good fats are mono and poly unsaturated.

These come from nuts such as pistachios, walnuts, and almonds. Olive, fish, and flax seed oils (you should supplement with fish oil daily to get your essential fatty acids) and coldwater fish. Each as much as you wish from this group, its not uncommon for me to eat several pounds of pistachios in one sitting when I get a snack craving.


The worst fats are “Trans fat” which is found in processed foods such as cakes, pastries, TV Dinners, fast food, chips and junk food in general, These are forbidden in even the smallest of quantities.


Another group of bad fats are saturated fats which are solid at room temperature. These are found in butter, red meat, junk food, and certain dairy products.

I try and limit my saturated fat intake, but not to a ridiculous degree. Eggs have some saturated fat but I eat them all the time, once in a while I’ll add some 1% milk to a fruit smoothie, or sprinkle some part skim mozzarella cheese on a salad. You can have some saturated fats, but don’t go overboard.



#4 – Eat VERY OFTEN

The reason most people don’t stick to diets are that they just get hungry and pig out. You should be eating 5-6 times a day and always eat until you are fully satisfied. So long as the food you are eating is good then the quantity isn’t really important. I would rather you work out more than eat less.


#5 – Condiments

Stick to things without added calories such as mustard, hot sauce, garlic, and soy sauce. Avoid dressings, barbeque sauces, syrups, and any other mystery topping.


#6 – Cheating

Allow yourself one day every two weeks to eat whatever you want. Just make sure you only do it once every two weeks. Don’t weigh yourself the day after you cheat, only step on the scale again after a day of dieting to avoid freaking out.

#7 – Weighing

Get an accurate scale and weigh yourself every day first thing in the morning, clothes off, after going to the bathroom (before eating or drinking). This is the ONLY time you should ever step on a scale because it controls for digestion and water intake. If you weigh yourself during the day then you will not get an accurate picture of your weight loss and risk obsessing over normal weight fluctuations.


#8 – Cardio

You should be doing 10-15 minutes of cardio in the morning on an empty stomach and at night after your last meal. This will help get at your reserve fat stores and will make your weight loss more significant. I usually suggest a mile jog or jumping rope.

1 comment:

B-Man - HVJJ said...

Words of wisdom bro. I'm going to adjust my diet a bit in preparation of NAGC in November. If thinsg go well...I may make a run at 169.9 instead of 179.9.