So I'm a sophomore in high school, around 6'1 and 159 lbs. I really want to make 150. The reason is because I consider myself an elite rower (extremely intense workouts, shooting to get recruited to top Ivy programs), and a lightweight. Lightweight is currently 160 pounds, but they are changing it to 150 next year. What do you guys recommend to lose the weight but maintain performance/muscle? I do a ton of cardio (hour or so a day at ~150-165 HR) and lift once a week or so, on top of 3 hour after school practices.
Heres what I eat.
Breakfast:
2x Bowl of Cereal w/ skim milk (Special K)
1x Greek Yogurt
1x glass (small glass) Tropicana grapefruit juice
Lunch:
1x Apple
Sandwich on whole wheat bread consisting of ham/turkey and a small piece of swiss cheese
Usually 1 babybel cheese
And then usually carrots or triscuits
After School/Pre Practice:
Peanut butter sandwich (skippy) w. all natural jam (minimal)
SOMETIMES Nature Valley Green "Crunchy" Granola Bar
Post Practice:
Think Thin or Pure Protein bar, sometimes chocolate milk and banana.
Dinner:
It varies. Salmon filet 1/2 times a week, Pasta 1/2 times a week, red meat or chicken 1/2 times a week, other.
Glass of skim milk
Salad: Romaine lettuce w/ carrots, tomatoes, peppers, no cheese, no dressing.
Piece of fruit-- banana, pear, etc.
Dessert:
once or twice a week, depending on season (sometimes holiday food...)
if any, home made cookie or small amount of ice cream.
I stay EXTREMELY hydrated with plain water all day.
Any additional workouts/recommended foods/diet changes?
I'd LOVE help.
Thanks guys.
Lose Weight/Maintain Performance
Moderators: Boss Man, cassiegose
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TopLightweight
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- Joined: Tue Apr 02, 2013 6:18 pm
Re: Lose Weight/Maintain Performance
A few possible lines of attack I can identify.
1. Build a bit more muscle, as 1lb of added muscle burns an extra 45-50 calories a day; however this would need to result in a net loss of weight, when comparing muscle weight increases versus lipid weight decrease, as a ratio that favoured more muscle gain than fat loss, or as much muscle gain as there was fat loss, wouldn't help, except possibly for speed, but not for making the required weight.
2. You could also try this, which is to cut 10g carbs out of each meal and replace the carbs with fat. You maintain calories but the carb deficeit would need replacing, so fat should be sourced as a secondary energy source with any luck, permitting more subcutaneous and hopefully viscerol fat reduction.
The issue with this might be increased fatigue if you get more lethargy, as substances like ATP that aid muscle contraction, contain oxygen and promote better oxygen supply could reduce lactic acid production during glycolysis and improve oxygen delivery and quantity to muscles after depletion.
The reason being is that carbs are more oxygen rich than fats, being called hydrated carbons or Glycans. Glucose is C6H1206, so 6 strands of CH2O, whereas saturated and unsaturated fats have aroud 2 oxygen molecules per strand.
3. You could increase the amount of food eaten to support a muscle gain, then implement the aforementioned carb cut, so you'd be potentially eating as many carbs as now, but with a higher maintenance on calories and see if a tangible muscle burning effect on fat, coupled with some enforced fat sourcing for energy might work, but the only slight issues are the possible fatigue and also the possibility that one might counteract the other and produce mixed results.
4. You could cut some salt out, if you add salt to anything, or use replacement foods that are lower salt than others you currently use, as excess salt can cause water retention, increase blood pressure and cause edema, (excess leg fluid), so losing some water weight might be feasible, but it depends on if the body is currently considering enough of your water intake as surplus and storing it, as if you did a salt redcution and possibly got a mild diuretic effect when you had ample water consumption, not excess, you could risk the issues I eluded to with the carb cut option and that wouldn't improve, but more likely impede improvement or even reverse to some extent current rowing ability.
Don't be tempted to use diuretic types things like caffeine pills or quick rubbish like Taraxtone, as they're not worth jot, especially as the caffeine effects on blocking Iron, which helps makes Erythrocytes, the red heamoglobin, oxygen carrying blood cells and myoglobin that help store oxygen in muscle, plus the constriction of blood pathways, wouldn't be useful for athletic performance I don't think.
I don't know if I've touched on anything important here, but whatever happens, good luck and keep us updated and anything else you want to ask please feel free
.
1. Build a bit more muscle, as 1lb of added muscle burns an extra 45-50 calories a day; however this would need to result in a net loss of weight, when comparing muscle weight increases versus lipid weight decrease, as a ratio that favoured more muscle gain than fat loss, or as much muscle gain as there was fat loss, wouldn't help, except possibly for speed, but not for making the required weight.
2. You could also try this, which is to cut 10g carbs out of each meal and replace the carbs with fat. You maintain calories but the carb deficeit would need replacing, so fat should be sourced as a secondary energy source with any luck, permitting more subcutaneous and hopefully viscerol fat reduction.
The issue with this might be increased fatigue if you get more lethargy, as substances like ATP that aid muscle contraction, contain oxygen and promote better oxygen supply could reduce lactic acid production during glycolysis and improve oxygen delivery and quantity to muscles after depletion.
The reason being is that carbs are more oxygen rich than fats, being called hydrated carbons or Glycans. Glucose is C6H1206, so 6 strands of CH2O, whereas saturated and unsaturated fats have aroud 2 oxygen molecules per strand.
3. You could increase the amount of food eaten to support a muscle gain, then implement the aforementioned carb cut, so you'd be potentially eating as many carbs as now, but with a higher maintenance on calories and see if a tangible muscle burning effect on fat, coupled with some enforced fat sourcing for energy might work, but the only slight issues are the possible fatigue and also the possibility that one might counteract the other and produce mixed results.
4. You could cut some salt out, if you add salt to anything, or use replacement foods that are lower salt than others you currently use, as excess salt can cause water retention, increase blood pressure and cause edema, (excess leg fluid), so losing some water weight might be feasible, but it depends on if the body is currently considering enough of your water intake as surplus and storing it, as if you did a salt redcution and possibly got a mild diuretic effect when you had ample water consumption, not excess, you could risk the issues I eluded to with the carb cut option and that wouldn't improve, but more likely impede improvement or even reverse to some extent current rowing ability.
Don't be tempted to use diuretic types things like caffeine pills or quick rubbish like Taraxtone, as they're not worth jot, especially as the caffeine effects on blocking Iron, which helps makes Erythrocytes, the red heamoglobin, oxygen carrying blood cells and myoglobin that help store oxygen in muscle, plus the constriction of blood pathways, wouldn't be useful for athletic performance I don't think.
I don't know if I've touched on anything important here, but whatever happens, good luck and keep us updated and anything else you want to ask please feel free
.