[Grasp]

Hi there,


New to the PN site but been following Berardi for years. Here's the deal:

Male
34yo
213 lbs
15-16% BF

Train 6 days a week combo,

Jiu Jitsu Sparring 6 X 1hr rolls (High Intensity) with another 4 X 1hr Class (Low Intensity)
Met Cons 2 X 30 mins
Low Intensity Cardio 2 X 30 mins

I need to shave 10 lbs to fight in 4 weeks. Weigh ins are morning of the fight so I don't want to cut weight the day before or the day off via water loss. Not too worried about it but I'd like to do it as scientifically as possible so that I have maximum energy for the day of the fights. I am basically doing a slight hybrid of the PNS and Berardi's Get Shredded Diet http://www.t-nation.com/free_online_..._shredded_diet

I'm shooting for 2500 kcal daily and once I start dropping lbs I'll bump it up a bit. Only carbs other than Veg will be about 1/2 cup sweet potatoes post training.

Using pre-workout supps, creatine and glutamine to offset low energy for training purposes.

Basically any feedback anyone has I'd be grateful for. I was a trainer for a few years and a layperson nutritionist so my knowledge and discipline is pretty good.

Thanks in advance,

J

[dbilik]

Well, not saying I am an expert, but I train jiu jitsu too so I know where you are coming from. First thing I would do is cut out the creatine, see how much you lose in water weight alone. Creatine usually makes you retain extra water. I would also up the water intake to at least a gallon a day. Those same day weigh ins are killer. If you drop the water slightly before the competition and keep the creatine I would be worried about cramping up.

Make sure you get your fish oil in, lots of it. With 15% BF, someone can correct me, but thats about 1500 mg of fish oil a day for two weeks and cut it back after that.

Have you just started PN or have you been doing it for a while? If you have just started I would say you will probably be surprised at how much fat you will lose right off the bat just following the program to the letter. Eliminate all of your allowed cheat meals and go as close to 100% compliance as you can. I'd take a post workout drink like surge recovery after every training session, but elminate the PW meal and just eat an anytime meal.

Use a BCAA drink during your workouts to preserve your muscles. No carb drinks.

It worked for me this way.

[Grasp]

Thanks for your feedback.

I like the idea of cutting the creatine. However I am going to wait until 2 weeks out from the comp. This way I can retain my energy levels and muscle building potential as long as possible and still get the benefit of shedding the water before the comp.

I forgot to mention my fish oil intake. I'm currently at 12 grams/day.

I agree, no cheats until further notice. Those are my real achilles heal.

Also use a BCAA during my workouts. A huge fan of Scivation Extend. Great tastes and great profile.

I'm definitely coming off a couple months of bad eating. Holidays etc. I have already noticed a decent loss and am interested to hit the scale today for the first time this week.

Thanks again for the feedback.