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Cutting Weight For BJJ Competition – Student Case Study

Here is an overview of the diet plan of a typical day that one of our students is using to cut weight for a BJJ competition. We are not, or do not claim to be doctors or nutritional experts, so if you are cutting weight for competition, please consult with an appropriately trained professional.

For those trying to cut weight for competition, it has been requested that we put up a diet regime.

Okay guys, just a few tips for weight cutting before we get started on diet. I never cut too many calories in one go. Your body will a) keep the fat and burn muscle as it thinks its starving b) adapt to your new low calorie diet and stop losing weight very quickly. Drop your calories gradually over 2/3 months, that way your body will continuasly lose fat.

I have gone from 74 Kg to 67Kg.

Okay here is the diet, i will warn you to gradually ramp up onto this diet. Start by cutting all the crap from your current diet i.e no fast food, sweets, no fruit juice, no alcohol, milk or sugar, if you feel peckish go for some steamed asparagus or cellary to graze on.

8am Morning pick me up:
2 x 1000mg Omega 3 capsules + 1 x vitamin pill + 1 Hot Rox Tablet

8.30am Breakfast:
Oats with water – no milk/sugar. Oats soak up bad cholestrol and release energy slowly throughout the day. 200 Cals – 5 grams protein – 40 grams carbs.

10.30am Meal1:
Canned wild salmon + 3 portions of spinach. Salmon is high in protein and omega 3 fats which is good for metabolising fat lipids. The Spinach is a MUST, high chlorophil energises your blood, and they fill you up for a small dose of calories.
250 cals – 40 grams protein + 3 portions of veggies

12.30pm Meal2:
2 x 1000mg Omega 3 capsules + 1 Hot Rox Tablet

13.30pm Meal3:
Skinnless chicken/Turkey + 3 portions on spinach. I would start of with chicken IMO, once your body plateus switch to the leaner Turkey. 250 cals – 40 grams protein + 3 portions of veggies

15.30pm Meal4:
2 x 1000mg Omega 3 capsules + 1 Hot Rox Tablet

17.30pm Meal5:
Small portion of Tuna + 2 portions of asparigus. No butter, no additions. 250 cals – 40 grams protein + 3 portions of veggies

19.00Meal6: 2 scoop Protein shake + Barley grass powder +
2 x 1000mg Omega 3 capsules + 1 Hot Rox Tablet – 250 cals – 40 grams protein + 3 portions of veggies

Meal7 (only after training): 1 scoop Protein shake + Barley grass powder  – 250 cals – 20 grams protein + 3 portions of veggies

Hope this has proven informative. If you would like to come and train BJJ with us please contact us on the details shown or just pop down.

Arlans Siqueria

Head Instructor & Black Belt At Arlans Siqueira Brazilian Jiu Jitsu

Call Me On 07944487012 To Find Out About BJJ

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