Can I lose 10 lbs in 4 weeks & still be strong to fight?

[Restless]

I have a Hapkido competition in 4 weeks. Right now I qualify in the heavy weight class. I competed before in the heavy weight class (qualified for that class by 1kilo.. GRRRR!!!) before and the girls whipped me (btw, I'm a chic).
Since then I've gained some more weight, however, for my height, I should really be medium or light. It's difficult for me to lose weight.

If you have the time and wanna offer USEFUL comments, please check out my diet and workout. Although I know I'll probably get a lot of heat on this, I plan to minimize my heavy weight-lifting since I am strong enough...just need to really lose the weight now and focus on endurance for multiple 3-minute matches.

CRITERIA:
I don't eat any red meat, just sea animals. Where I live, there is no cottage cheese available, so don't bother suggesting it.

WEEKDAY ROUTINE:
8am: 3x times a week: 20 min HIIT PLUS: arms & abs
Not focusing on legs because they're strong.
9am: 1/2 C oatmeal; 1/2 s protein powder; 1/2 apple
noon: 2 C salad, 4 salmon/tuna; 1/2 apple
3pm: 1/2 protein powder with water; 1 C raw veggies
7pm: 2 C salad with some seafood
9:15-10:30pm: Hapkido Class

Saturday & Sunday: rest????

 

[goandykid]

You should still be able to drop a good bit in water weight before the fight. Put on a couple pairs of sweats and go jogging in a sauna. I think they were talking about GSP losing 15 lbs right before ufc 65

 

[Tatyana]

2 pounds a week is considered a healthy weight loss, so that is 8 pounds.

Losing 2 pounds more, either with a bit more intense dieting or dehydration is not going to be that difficult.

x
x
x

T

 

[P-funk]

loose about 5lbs of BF, and then drop 5LBs of water, weigh in and then start eating food and pounding gatorade to get your hydration levels back up.

 

[JimSnow]

All sounds reasonable.

I've lost up to 8 temporary lbs. in water in one shift of work before. You could probably flush out 5+ lbs. from your bowels.

 

[musclepump]

Where is it you live?

 

[bio-chem]

to flush out your system of water drink about a gallon to a gallon and a half per day for the week before your fight. on the last two days limit your water intake and put on the sauna suit and go jogging. loosing 5 lbs of water shouldnt be that bad for you.

 

[JimSnow]

to flush out your system of water drink about a gallon to a gallon and a half per day for the week before your fight. on the last two days limit your water intake and put on the sauna suit and go jogging. loosing 5 lbs of water shouldnt be that bad for you.

Or, just throw freight in rapid succession for ten hours w/ only a thirty minute break.

If you don't have freight... find a creek, or river bank, with an abundance of 50lb. rocks and throw them.

LOL

 

[bio-chem]

Or, just throw freight in rapid succession for ten hours w/ only a thirty minute break.

If you don't have freight... find a creek, or river bank, with an abundance of 50lb. rocks and throw them.

LOL

sure the easy way

 

[Plateau_Max]

about 3 days a week between your 3pm and 7pm try to get a 30min cardio session in there, with slightly varying speeds and intensities. This should help burn down any remaining glycogen stores before the end of the day, and will help ensure your body's utilization of fat stores during your morning HIIT. You may feel less energy in the morning but that's something you'll have to fight through for these results.

Keep up the HIIT though, it's good for those fast twitch muslces you'll want for your Hapkido. HIIT cycling will give your legs all the strength they need anway.

 

[Restless]

Unfortunately, I have to work from 9:30 - 6pm, then I have either language class or I have to tutor immediately after work. So, the only times I can workout would be before 9:30am and after 9:30pm, which is usually my Hapkido.
I think I"ll have to add a session on Saturday too.

 

[Plateau_Max]

That being the case, just do like Jim was saying, drink a lot of water... and to get more fat burn out of your HIIT just be very limited on any carbohydrate intake after your first meal, and don't eat any carbs before you exercise, only afterwards to give you the slow burning glycogen you'll need for the rest of the day.

I've got more to say but I can't miss my appointment with the bathroom.

 

[slip]

does arms and ab workout = bicep and tricep work, or are you doing bigger functional compound free weight chest and back movements?

 

[DiGiTaL]

cum. lots of it.