PAwrestler

I am currently about 160 and looking for a diet that will allow me to lose fat without losing muscle. I want to like 1.5-2 pounds a week of fat while maintaining strength and improving strength endurance. I want to try to get down to 135 by districts in February if possible. Can someone either give me a diet or point me in the right direction to find one please? thanks in advance!

JensenS

Thats a really big percentage to drop although I will give credit I guess that you're definitely giving yourself time to do it.

I would start with gjfovf's stickied thread at the top of the page and go from there.

p-jersey

Well it seems tough to judge without knowing what your current build is like. Unless you have a good amount of body fat to lose (upwards of 15 percent) i dont see a reason for you to cut that much weight. Focus on your technique and conditioning rather than just cutting to a lower weight.

Want to succeed at wrestling become a better wrestler otherwise your weaknesses will be exposed regardless of what weight you go. In the end you will have more fun, and will be able to focus on your technique and strategy during your practices rather than worrying about losing weight.

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Denver, CO-Wrestling

PAwrestler

thanks for the advice, do you know of an accurate way to determine body fat besides a caliper test?, and I'm planning on working on technique and conditioning of course while I cut.

PAwrestler

Oh thanks, I didn't even see the sticky, how many calories would I want to eat per day to cut 1-2 pounds of fat per week?

mhs189

eat only your maintence calorie amount.
go to google and search for a maintenance calorie calculator to find out what yours is

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"It ain't about how hard you hit, it is about how hard you can get hit and keep moving foward, how much you can take and keep moving foward. That's how winning is done!"

geeksworld1

1. dont bank on the words 'fast','easy','simple' & 'quick'....to stay safe,you shoudnt lose beyond 3 pounds of fat per week

2. start brisk walking 40-60mins a day...get a dog or 2 if you find your walking routine boring..or if you are at a gym,experiment all forms of
cardio available and stick to all that you like

3. drink only water,100% natural/fresh fruit/veggie juices,lowfat milk and lots of green tea

4. severely limit carbs n fat but eat lean proteins and veggies very well..make sure you eat a good breakfast!foods generally that aid fat loss-
fruits,oatmeal,milk,raw nuts,fish,beans,veggies, small chunks of dark chocolate and herbal teas.

5. do adequate amounts of pilates/yoga/strength training to get the best from your cardio,make slight adjustments to your workout routines
every 2 or 3 weeks to avoid plateaus

6. be smart when eating out or at events/functions(such as preparing your own meal & eating in advance)

7. dont trust myths like "no food after 7pm"...you have to stay nourished to lose fat,..the best you can do if you are scared to eat is perhaps
drink a glass of ice chocolate lowfat milk mixed with a tsp of instant softened oatmeal...

8. Always push yourself n never give up!but get enough rest too...Stay focused on your goal and God bless you...