Diet - 8 lbs in 12 wks
Weighing 182 lbs there are 12 wks until my wrestling tourney, at which i need to weigh 174 (or less). I have always trained hard, but only in the past few months have i decided to train "smarter." It is well known that wrestlers "cut" weight. However, this process is terrible for your body. We all know the proper way to loose weight yet refuse it. I decided that this year i will try and cut as little weight as possible and naturally weigh 174 lbs. What to do?….
Given my current weight, caloric intake and fitness level I recalculated a diet plan along with my workouts. To weigh 182 lbs and maintain a high fitness level I consume apx 2900-3000 cal/day. Doing some research i found that people of average age and health need apx 14 - 16 cal/lb of bodyweight. 14 = low fitness leve; 16 = high. So to weigh 174 lbs i would need to cut my 2900-3000 cal/day to 2784 (174×16) cal/day. Studies have shown that progressive weight loss is considered 1-2 lbs per week and/or a 15% cut in caloric intake. I am w/in both statistics. The plan is to weigh myself weekly to determine if the losses are significant enough… if not, than as i stated i am well under the 15% weekly cut in calories. So as needed i will decrease my caloric intake while maintaining the same level of fitness.
The result should be a leaner and meaner me. If my fitness level stays the same or increases, while decreasing energy(calories) consumed, my muscle mass should increase and fat percent should decrease. Satisfied w/ my current fitness level? Somewhat yes, but mostly no. Yes, in the sense that i have been in worse shape and am currently in pretty good physical condition. No bcuz our mothers always told us that all that matters is that we do our best, BUT how can you know what your best is if your not constantly pushing yourself to be (literally) all that you can be?
