Gents

Help with a friend of a friend.

Guys a kickboxer and is wanting to get in shape for his fight. he has 9kg to lose by the sat 7th may for the day. Easy enough as he has a fair bit of fat (25% he says although not seen him) but my ways aint neccessarily gonna be the best ways

as i said. 5 foot 10-11, 84kg and needs to be 75kg for weight in

He is lookign for a diet regime to follow and perhaps soem training tips for aiding this. I assuem he will have a kickboxers outline for buildign his ring fitness etc?

I dotn know his level of experience re training so as simple as possible for anything. PRetty sure he trains in his garage aside the kickboxing training with weights

Any suggestions?

Drink at least 3 litres of water a day. Do not drink fizzy drinks. Herbal teas are good. Add fresh lemon/lime juice to water for taste.

First thing to do in the morning is drink ~300ml of warm water with the juice of 1/2 a fresh lemon. Whether or not you believe the alkaline thing is irrelevant as this is probably the best way to start the day. It kicks start your body's system, esp digestion, by helping to release bile and detox the liver (which at 25%+ BF he'll need all the help he can get!).

Eat more real foods; food that are in their natural state. Bread & pasta isn't real for example. Nor are cakes and crisps. So, eat less crap.

Eat good carbs like quinoa, sweet potatoes, brown rice. Make the carb serving smaller too.

Eat more vegetables. This should take up more room on a plate than carbs.

Replace sweet non-real foods with some nuts (almonds, macadamias, cashews, walnuts) and fruit.

Use omega-3s. EVOO.

Simple.

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Go for a 30min fasted walk first thing in the morning too. Do that 3-5 times a week. Drink the lemon drink first though.

Then train hard & train smart.

Go for a 30min fasted walk first thing in the morning too. Do that 3-5 times a week. Drink the lemon drink first though.

Then train hard & train smart.

x2

Work out his BMR get his to eat that and do cardio on top..

I'm assuming he's already doing a shit ton of high-intensity cardio work if he's preparing for a kickboxing fight, forget all the extra cardio stuff IMO, maybe do the 30min fasted walks. Just simply put him on a calorie restricted diet, 500-1000 below maintenance, 40/40/20 split P/C/F and he'll loose the weight.

ECA

RoB wrote:I'm assuming he's already doing a shit ton of high-intensity cardio work if he's preparing for a kickboxing fight,

you'd think. And if so then he must eat like shit to be ~25%.

There's various ways of doing it. My suggestion imo is best cos there's time to do it more healthily. He'll feel better for the fight too and ingrain better habits. If it was 4 weeks time then do severe calorie restriction

Agree with Scott there. he has plenty time for someone chubby to lose 20lb of shit.

Id have suggested some fasted am power walking, moderate arbs, late night ct off unless post training, plenty veg and stay off the drinks a bread..bar a treat cheat once a week or whatevhe is craving

Test

Best way to get a kickboxer fit? Find a bigger, stronger, faster kickboxer and get him to chase your mate around the gym for a month

yellow heat- end of

Dtlv74 wrote:Best way to get a kickboxer fit? Find a bigger, stronger, faster kickboxer and get him to chase your mate around the gym for a month

Better yet, a bigger, stronger, faster and horny gay kickboxer. Or some dyslexic's PDN

julesm wrote:yellow heat- end of

Hombre?

cleaver wrote:

julesm wrote:yellow heat- end of

Hombre?

DNP