Monthly Archives: April 2013

Wrestling Diet – Progress Week 3 of 7

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The supplements I take everyday for recovery and mental performance.

1 April – 75.5 kg

Week 1 –  74 kg * achieved*

Week 2 – 73 kg *almost got there, 73.5 kg*

Week 3 – 72 kg *achieved*

Week 4 – 71 kg

Week 5 – 70 kg

Week 6 – 70 kg

17 May – 68 kg

This week has gone extremely well diet wise.  I’ve cut out fruit this week, except on carb re-feed days, and have dropped 1.5 kgs.  I’m definitely on track for 68kg on May 17.

Now I’m going to tell you tell you guys about the supplements I’m taking.  I take supplements in addition to eating mostly organic/paleo to improve my physical recovery and mental performance.

Vitamin D

1000IU x6 per day.  Great for immune function and reducing inflammation.  My last blood test showed that I was very low in Vitamin D (as my pasty skin doesn’t get much sunlight) so I’ve been supplementing for the past 3 months.  Will be interesting to see where my levels are at after my next blood test.

Vitamin C

500mg x2 per day.  Helps to boost immune function.  Earlier this week I had the flu and increased my Vitamin C to 4 tablets a day.  Definitely recovered a lot quicker than previously.  I was only sick for 2 days when normally I’d be stuffed for a week.

Glutamine

1000mg x1 per day.  A lot of people use it for muscle recovery.  I’ve mainly using it as an appetite suppressant and cognitive booster.  I haven’t noticed any changes to my appetite but I am a lot more productive work wise after taking one of these.

Coffee

1 cup a day, wakes me up in the morning.

Whey protein concentrate

I tend to have this with meals and as a meal replacement.  I haven’t noticed any changes to muscle recovery with this but it is an easy way for me to get 30g of protein with each meal.

MCT oil

Helps with brain function.  Before starting this diet I used to have 2 tablespoons of this in my coffee.  Felt more of a buzz than just having coffee by itself, but now I have cut it out of my coffee to control my daily caloric intake.

Looking to implement:

  • BCAAs – helps muscle recovery.
  • Activated charcoal – removes toxins from diet.
  • Bulletproof coffee – microtoxin free coffee, when used with MCT oil and grassfed butter a lot of people report that thier mental function goes through the roof.  After my competiton I’m definitely going to experiment with this.
  • Grass fed whey protein concentrate – higher quality protein.

I have based most my supplements from this link.  Check it out.  A lot of useful information in there.

Until next week.

Valeu,

Lance

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Wrestling Diet – Progress Week 2 of 7

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Starting to get a shiner after wrestling.  Probably not the best look at work…

1 April – 75.5 kg

Week 1 –  74 kg * achieved*

Week 2 – 73 kg *almost got there, 73.5 kg*

Week 3 – 72 kg

Week 4 – 71 kg

Week 5 – 70 kg

Week 6 – 70 kg

17 May – 68 kg

It has been a very interesting past 2 weeks on this diet.  The biggest thing I’ve noticed is that I have no muscle soreness.  Absolutely unexpected and feels great!  Previously I was on a low carb/high fat diet, intermittent fasting (normally 20-22 hours fast) and eating 50g of carbohydrates a day.  Currently I am having 300g of carbs a day and I definitely feel the difference with my recovery.  After this wrestling competition I will probably go back to intermittent fasting but will increase my carbs.

The reason I’d go back to intermittent fasting is because it’s bloody tough to fit 6 meals in a day.  I’ve had to substitute 2 meals of a day with protein shakes which isn’t ideal.  When I cook food the day before it’s not too bad.  I’ve started cooking enough food to last the week which has made things a lot easier.

This past 2 weeks I’ve also been concentrating on drinking more water.  Aiming for 4 litres a day.  Previously I was drinking 1-2 litres a day.  This has probably contributed to my ridiculously good recovery and I feel amazing.   This probably sounds weird but drinking water now feels like a spiritual experience.  Kinda like it is detoxing and cleansing my body.  I think I’m going crazy haha.

This week to get down to 72 kg I will be removing fruit from my diet, only having a few pieces on high carb days.  So I will be having roughly 2200 calories a day: 40% Protein, 30% Carbohydrate, 30% Fat.

I’ll keep you guys updated.

Valeu,

Lance

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Lance’s Wrestling Diet

Hello everyone, I’m currently dieting for the Australia Cup Wrestling Competition 17-19 May.  My division is 66kg with a 2kg weight allowance.  So my goal is to make 70kg, then cut 2 kg of water the day of the competition.

2 weeks ago after Easter I was a bloated 75.5kg.  I tracked my calories and I had a whooping 5500 calories on Easter Saturday and 4000 calories on Easter Sunday.  Wow those chocolates are deceptive…

Goals:

Week 1 –  74 kg 

Week 2 – 73 kg 

Week 3 – 72 kg

Week 4 – 71 kg

Week 5 – 70 kg

Week 6 – 70 kg

17 May – 68 kg

How will I lose the weight?

I am following the Tom Venuto protocol.  His book Burn The Fat Feed The Muscle was recommended to me by my BJJ coach Tyrone.  I devoured all 300+ pages in 2 days.  I literally couldn’t put it down.  Makes a lot of sense to me and explains everything in easy to read terms.  I won’t bore you with all the fine details, here is a cliff notes summary instead:

  • 6 meals a day.
  • Bigger meals start of day, taper off towards the end of the day.
  • Can have simple carbs such as fruit for the first 2 meals.
  • Try to have protein (eggs/meat/fish), starchy carbs (brown rice, sweet potato) and fibrous carbs (salad, veggies) in each meal.
  • To accelerate fat loss particularly when you have reduced your carbohydrate intake use Carb Cycling.  Which is increasing your carbs every 4th day.
  • Start with a macronutrient breakdown of 30% Protein, 50% Carbohydrate, 20% Fat.  Work down towards a breakdown of 40% Protein, 30%Carbohydrate, 30% Fat.

My body uses roughly 3100 calories a day.  I worked this out by calculating my basal metabolic rate (the number of calories my body uses for normal bodily functions such as digestion, breathing etc) and then taking into account my activity levels.  Yes I am a nerd and I did have to use a mathematical formula.

So to start off with I will reduce my calories by 20% – I will eat 2500 calories: 30% Protein,50% Carbs, 20% Fat.

By week 3-6 I will probably need to reduce my calories to 2200: 40% Protein, 30% Carbs, 30% Fat.

My basic meal plan will look like this:

6am Meal 1 – 75g oats, free range egg, banana, 20g whey protein concentrate.

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9am Meal 2 – 75g oats, free range egg, 1 tablespoon honey, apple and 20g whey protein concentrate.

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12pm Meal 3 – 100g chicken breast, 50g salad, 250g sweet potato (the sweet potato in the picture is a very small 250g…).

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2:30pm Meal 4 – 150g grassfed minced beef, 125g sweet potato, 50g salad, 50g organic pasta sauce.

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6:30pm Meal 5 – 40g whey protein concentrate, 2 tablespoons MCT oil (healthy fats from coconut oil).

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9pm Meal 6 – 95g tuna, 50g salad, 125g sweet potato, 1 tablespoon MCT oil.

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Well there it is guys.  I’m going to be keeping youse updated with my progress.  These blog posts will give me extra motivation to stick to the diet and added humiliation if I fall off the wagon.  If you have any comments, suggestions or just want to say that I’m crazy shoot me a message down below.

Valeu (catchya later in portuguese)

Lance

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