File :-(, x, )
Anonymous
hey so what should i eat during my day to lose weight im a wrestler and i need to lose 15lbs i will be doing a shit load of running and working out in fact i lost 3 lbs while running for about half and hour

Pic semi related as i eat the GOLD variety for breakfast sometimes
>> Anonymous
oh and the guys at /ck/ are rude fuckers
>> Anonymous
stop eating fucking sugar coated cereal shit for starters.

do you need to loose bodyfat or is it just weight in general?

in other words, what's your body fat percentage? if you don't know we can't help you.
>> Anonymous
>>17873
frosted flakes gold is a whole grain cereal baked with honey you ass
i need to lose weight in general and last time i checked body fat percentage was around 14 probably 16 or 17 now
>> Anonymous
get it under 10 fatty
>> Anonymous
how much time do you have to lose the weight and/or fat?
>> Anonymous
>>17882
haha 14 to 17 is considered fitness and that might be inpossible because im trying to wrestle 215 not 189
>> Anonymous
>>17883
hmmm around the first week of march
>> Anonymous
>>17879
dear dipshit, you're telling me you're eating carbohydrates coated in a pure form of fructose and glucose and baked before you stuff them down your maw, probably with whole milk and god knows what the fuck else. high insulin index anyone?

so we know your diet sucks.

and you're a wrestler with 17% body fat? so you're a fat wrestler. so your diet sucks.

so you don't have to loose weight in general, you have to loose body fat. if you were say, 9-10% bf, then you would have to cut muscle to make the grade you're aiming for, because you wouldn't have enough fat to do it.

so here's a trick, stop eating so many sugar coated carbohydrates for one. those flakes are about as nutritious as the deep fried bullshit they're marketed with.
>> Anonymous
>>17886
so you're also a dumb wrestler.

14 to 17 is considered 'fitness' (whatever the fuck that means) if you're a sumo wrestler. unless you're a sumo wrestler you should be looking at 9-11 at most. take a look at olympic wrestlers retard, if you can see their abs they're not 17% bodyfat. in fact i think 9 is average. that may be for judoka though. i forget.

inpossible i tell you!

no, actually not.
>> Anonymous
>>17900
stop assuming shit 1% milk and nothing else the reason i got so big was football i was gaining weight because i play offensive and defensive line but i recently decided to do freestyle wrestling and would rather not wrestle guys who weigh 260 lbs while i weigh 230
>> Anonymous
Just cut back on your refined carbs. by that i mean white bread, white pasta, white rice, sugar. Replace that with complex carbs like wheat bread, whole wheat pasta, brown rice and the like. Also do 30 min of cardio a day for at least 4 days a week. drink plenty of water and your gold (unlike that fucking overprocessed cereal)
>> Anonymous
>>17910
from wikipedia

Description Women Men
Essential fat 12–15% 2–5%
Athletes 16–20% 6–13%
Fitness 21–24% 14–17%
Acceptable 25–31% 18–25%
Obese 32%+ 25%+

and wrestlers dont wrestle because their smart we do it to beat the crap outta people without getting arrested and im not an olympic wreslter i doubt anyone on /fit/ is
>> Anonymous
>>17916
thanks man people like you are awesome but this sucks cause im asian I EAT RICE EVERYDAY!
>> Anonymous
do what i did, start doing speed and stop eating meals. I lost 50lbs in 6 months, and i'm at 3% body fat.
>> Anonymous
>>17919
Crossfaces could get fucking BRUTAL. When I wrestled and had braces, some prick gave me multiple cuts inside my mouth from a vicious crossface.

I elbowed the fag without the ref noticing later, though.
>> Anonymous
>>17924
thanks.....ill try that...
>> Anonymous
>>17927
haha sounds brutal man for me my move is a good ole double leg takedown but i was really good at landing my shoulder right in their gut and i would knock the wind outta them
>> Anonymous
     File :-(, x)
If you're a footballer looking to wrestle i'm assuming you're in Highschool or university, yes? Stop making excuses and drop your unnecessary fat. It will make you quicker and more explosive which is more gooder when it comes to sports. "Fitness" is for housewifes you are a fucking athlete. WORK ON IT, FATBODY!
>> Anonymous
>>17935
you sound like my coach except they wanted me bigger i lol'd
>> Anonymous
>>17914
your gaining weight was gaining fat. so shut the fuck up. not all footballers cart around that much lard. you're making excuses for the fact you don't know how to eat properly and are therefore carrying excess weight in excess, useless stored and largely inaccessable energy. fucking hell.

>>17919
more misused bullshit from wikipedia, thanks. if you're an athlete by that chart anyway you're overweight. so shut the fuck up, yet again. and this

>>and wrestlers dont wrestle because their smart we do it to beat the crap outta people without getting arrested and im not an olympic wreslter i doubt anyone on /fit/ is

makes me lol. if you're dumb, you're gonna loose to the guy who thinks about what he does. welcome to competitive sport. and olympic wrestlers should be the guys you are trying to
emulate, unless you want to suck your whole life. fucks sake. do you have a coach or is it your teddy bear?
>> Anonymous
>>17937
i think this response sums it up. you're a lazy fat stupid fuck. you want to drop weight and yet refuse to believe us when we tell you you're carrying too much bodyfat. way to contradict yourself. get the fuck out.
>> Anonymous
>>17948
once again assuming shit i skipped wrestling for 2 years cause it was taking too much of my time and football didnt exactly tell us to watch our figure for fucksakes we had mandatory pre game meals so i do admit i let myself go Olympic wrestlers like Dan gable and Cael Sanderson have been wrestling all there lives I on the other hand have been wrestle a total of 2 years i'm trying to enjoy my wrestling career not get Olympic gold out of it and i don't emulate Olympic because the signatures they do are things they are comfortable with Cael Sanderson is good at ankle picks cause he likes to use them not because he saw some other guy do it
>> Anonymous
>>17956
since when the fuck am i denying it i ask for advice about it! im not running at 9 30 at night because im too skinny retard
>> Anonymous
>>17963
once again shut the fuck up and listen to what people are actually telling you, not the reassuring and enabling voices in your head.

you're overweight.

you don't know how to eat properly.

you come here asking us how to loose weight, all the while telling us you're not overweight at 17% bodyfat.

you just called appropriate dietary discipline watching your figure.

you obviously care, or you wouldn't be worried about making weight grade.

everything else you have said is an excuse.
>> Anonymous
>>17965
hmmm, how about:

>>haha 14 to 17 is considered fitness and that might be inpossible because im trying to wrestle 215 not 189
>> Anonymous
>>17993
fitness as in not fat as fuck but not a slim endurance runner
>> Anonymous
>>17983
I KNOW IM OVERWEIGHT I KNOW I DONT KNOW HOW TO EAT RIGHT THATS WHY I FUCKING ASKED!AND I ADMIT SAYING WATCHING MY FIGURE WAS A LITTLE GAY.and i do care because i asked!
>> Anonymous
>>18000
you have no idea what the fuck you are talking about and you are misquoting and misinterpreting the article like a motherfucker in order to validate your postition. i know this because the internet means i get to read the article as well, dickhead.

and i told you what you had to do in this post:>>17900.

i'll spelt it out for you again. you either loose fat or loose muscle mass. at 17% you have plenty of fat mass to loose. oh no weight 17% is fitness. cretin.
>> Anonymous
>>18012
see now, that wasn't so hard was it?

right, cut refined carbohydrates. stop eating pasta, rice, potatoes and bread. eat pumpkin instead of potatoes. your main source of carbohydrates needs to become cooked and raw fruits and vegetables. you have like, two weeks so don't expect miracle;. unless you want to half kill yourself and be a wreck on the day you still need to eat.

i don't like the idea of dehydration before fighting but if you're desparate and can rehydrate before the fight, consider it. talk to your coach about weigh in times and whether or not you have time to eat afterwards. i say eat, so if you're against bigger guys you at least have the energy to fight.

this one might not go to well for you, but maintain your eating habits and go for gold the next time around; there are always other competitions.
>> Anonymous
>>18031
oh yeah, 5-8 meals per day, small to medium. if you're asian you might be able to handle rice better than white guys. carbohydrate adaptation seems to have dependence on ethnic groups. but you don't have a lot of time so drastic measures.

what you do after the competition depends on how much effort you want to put into your career. to be really serious about it, get your bf% measured and then read up about caloric expenditure for athletes at your lean muscle mass. you can then taylor your daily intake accordingly. how serious you are will determine how strict you are with this. but as a general rule, avoid starch.

oh yeah, healthy fats, you actually need them to loose weight as well.
>> Anonymous
>>18036
suplement with fish oil. it helps increase insulin sensitivity. how insulin sensitive you are determines how your body deals with ingested foods. sensitive means it goes to muscle glycogen by preference, insensitive means fatty fatty fat. insulin index for food means what sort of insulin response it generates. doesn't always correspond to glycemic index. finding this info can be difficult. had a link but lost it, google insulin index and you should find info.
>> Anonymous
bodybuilding websites will have info about changing body composition, which is what you want to do. problem is, you'll need to keep energy levels a bit higher. so maybe change body composition and then work more energy foods in to counter fatigue. workout drinks can help this but make your own; most bought ones are shit. don't bother with gatorade. google can help you there as well.
>> Anonymous
>>18050
>>18044
>>18036
>>18031
thanks this is the stuff i need!
so what should be a daily meal plan?
fruit for breakfast
salad for lunch
??? for dinner?
>> Anonymous
>>18053
every meal must have protein in it. so you're looking at protein, carbohydrates and fats in every meal. or protein + carbs or protein + fats.

protein has the added benefit of making you feel full but not being so accessible as an energy source. so it helps you loose weight in that respect; this is the basis of the aitkins diet.

don't use the aitkins diet.

not looking at quantities, meal could be something like red meat/chicken/fish + raw salad + couple of bits of baked/boiled pumpkin. or just poached/scrambled/boiled eggs.

as a general rule, cut out the starch and increase insulin sensitivity and you'll start dropping bodyfat. and i mean cut it out, no cheat meals for you as you don't have time. be strict anon. so no bread pasta rice potatoes *or* related products. at all.

maybe skip workout drinks while you loose weight though, as an after thought.

so look at food groups. you have to build every meal around protein. then add other stuff for the energy requirements. 5+ meals a day, two hour spacing is the ideal, even for athletes.

no candy. you want to loose weight fast then be strict. post comp with your new diet plan you can work it in.

for exact meals, info on caloric expenditure for lean body mass, use bodybuilding sites. start now. this sort of reading for yourself helps you get your shit together more than a bajillion help threads. you'll learn to sift through bullshit; remember the best info is referenced info.

here is some info on dietary fat from a very useful site. notice how the guy has a phd in the field he is talking about.

http://www.t-nation.com/readArticle.do?id=461955&cr=
>> Anonymous
>>18070
going to bed now. you've got a place to start now so you can start to take control of all your shit. good luck. try and take a long view.
>> Anonymous
>>18078
oh yeah, different things work better for different people. same with exercise prescription. but you'll learn the good and the not so good for you.