Weight struggle.

[Red Fox]

Hey everyone.

I'm struggling right now with Weight loss...
I box 3 times a week, but i don't have any sort of diet running as we speak.

I'm currently at like 90 kgs and 183 cm and i want waaay lower (in weight). Idc about how i look, BUT.. I want to avoid muscle loss. I don't want to starve and it just doesn't seem like i find the balance. If someone has some advice, on what i could start eating and if i should do any side-stuff.


EDIT: I would like to add that to, if there is any boxing experts here. I want to get into competitve boxing. Meaning i gotta work harder ofc. But i don't know, what stuff to do outside the gym.
Thank you.

 

[President]

What's your diet? @Aory

 

[MohtasaUnique]

What's your diet? @Aory

This

The starting point to addressing your issue is diet. Caloric intake isn’t as easy as “x calories in, burn y calories at the gym”, and there’s major considerations for what form the calories come in, the glycemic index of your carbs, the frequency and amount you’re eating, fasting habits, and consistency.

if you’re hitting it hard in the gym, but you’re not dieting, and you’re not seeing results, then you’re having an issue with your diet. It may seem counter intuitive, but 70% of the effectiveness of gym routines come from your kitchen.

additionally, you’re not going to “starve” if you start dieting at a deficit caloric intake level. Your body will try to tell you you’re starving because it’s used to a certain level of nutrition daily, but if you are consistent then that feeling of hunger will eventually go away. Not to mention there’s great ways to abate your hunger without blowing your diet. Almonds, lots of water, high fiber meals, etc.

 

[President]

Another thing you want to do @Aory is establish your goal. If you want to do boxing in a non-heavy weight division you probably wanna reduce your fat percentage instead of lose raw weight.

 

[Red Fox]

Another thing you want to do @Aory is establish your goal. If you want to do boxing in a non-heavy weight division you probably wanna reduce your fat percentage instead of lose raw weight.

Yeah, sorry i maybe didnt say it the right way. I want to lower my body fat. and lose fat. Not just general weight

 

[Red Fox]

atm

What's your diet? @Aory

atm i dont have like a strict diet. I usually eat eggs and sausges before workout and when i come home, some rice with some kind of protein like beef or chicken.

 

[Red Fox]

This

The starting point to addressing your issue is diet. Caloric intake isn’t as easy as “x calories in, burn y calories at the gym”, and there’s major considerations for what form the calories come in, the glycemic index of your carbs, the frequency and amount you’re eating, fasting habits, and consistency.

if you’re hitting it hard in the gym, but you’re not dieting, and you’re not seeing results, then you’re having an issue with your diet. It may seem counter intuitive, but 70% of the effectiveness of gym routines come from your kitchen.

additionally, you’re not going to “starve” if you start dieting at a deficit caloric intake level. Your body will try to tell you you’re starving because it’s used to a certain level of nutrition daily, but if you are consistent then that feeling of hunger will eventually go away. Not to mention there’s great ways to abate your hunger without blowing your diet. Almonds, lots of water, high fiber meals, etc.

I have a problem finding a proper diet. Because these online diets is not for everyone and to be honest it doesnt seem to work for me. for those i have tried atleast. I have a problem of craving everytime im bored. I think thats one of my biggest problems. I try to replace my snack cravings for stuff like fruits and nuts.

 

[Red Fox]

This

The starting point to addressing your issue is diet. Caloric intake isn’t as easy as “x calories in, burn y calories at the gym”, and there’s major considerations for what form the calories come in, the glycemic index of your carbs, the frequency and amount you’re eating, fasting habits, and consistency.

if you’re hitting it hard in the gym, but you’re not dieting, and you’re not seeing results, then you’re having an issue with your diet. It may seem counter intuitive, but 70% of the effectiveness of gym routines come from your kitchen.

additionally, you’re not going to “starve” if you start dieting at a deficit caloric intake level. Your body will try to tell you you’re starving because it’s used to a certain level of nutrition daily, but if you are consistent then that feeling of hunger will eventually go away. Not to mention there’s great ways to abate your hunger without blowing your diet. Almonds, lots of water, high fiber meals, etc.

I want something named body recompestiton or something where i add muscle and lose fat. But i just seem to struggle with it. My oolllddd trainer told me to try starting more in the morning and less at dinner. Because normally it's reverse for me. Do you think it's worth trying?

 

[President]

Yeah, sorry i maybe didnt say it the right way. I want to lower my body fat. and lose fat. Not just general weight

I would do the following couple of things if you are really serious about this:

-keep up the boxing. 3 Times a week is ok. Implement some cardio + explosiveness training into that schedule. You ideally want to distribute this to a ratio that works for you. I would focus more on cardio in the beginning, because that's the thing you're going to have the most problems with when you want to get into the competitive game.
-Fix your diet. Don't drink soda, regulate your calory intake. Make sure you properly prepare your meals. Avoid high sugar rushes and junkfood. Make sure you eat enough vegetables aside from proteïn-rich food.
-Fix your sleeping schedule.
-(optional) Get a professional trainer who has worked with professional athletes or join a gym where pro's train. Zooming out here, ask for professional help when you're stuck somewhere. If you're stuck with your diet (if you can't lose weight for example), go to a nutritionist.

Good luck!

 

whatever type of diet you want to use doesn't matter. just do: calories in < (less than) calories out for starters. this means u must track the foods you are eating and in what amounts. get a food scale, use nutrition labels, use an app to keep track of it. once u are doing that you will lose weight. As a beginner you will not be able to lose weight and gain muscle at the same time so don't even think about it as a goal. GL

 

[Red Fox]

whatever type of diet you want to use doesn't matter. just do: calories in < (less than) calories out for starters. this means u must track the foods you are eating and in what amounts. get a food scale, use nutrition labels, use an app to keep track of it. once u are doing that you will lose weight. As a beginner you will not be able to lose weight and gain muscle at the same time so don't even think about it as a goal. GL

I have trouble with not having energy enough throughout the day...

 

[Red Fox]

I would do the following couple of things if you are really serious about this:

-(optional) Get a professional trainer who has worked with professional athletes or join a gym where pro's train. Zooming out here, ask for professional help when you're stuck somewhere. If you're stuck with your diet (if you can't lose weight for example), go to a nutritionist.

Good luck!

I want to talk about the "Get a professional trainer" I don't think i have anyone to reach out to, which has those qualifications.

 

[Red Fox]

whatever type of diet you want to use doesn't matter. just do: calories in < (less than) calories out for starters. this means u must track the foods you are eating and in what amounts. get a food scale, use nutrition labels, use an app to keep track of it. once u are doing that you will lose weight. As a beginner you will not be able to lose weight and gain muscle at the same time so don't even think about it as a goal. GL

To specify i meant Fat loss. I dont mind gaining weight, as long it's muscle etc.

 

[President]

I have trouble with not having energy enough throughout the day...

I feel like energy and motivation are a pretty big factor that a lot of people don't take into account. A lot of guys will tell you "do X and Y", while the prerequisites for that is usually to have the energy for that.

Having said that, for your energy level to be higher it helps a lot to have your 'everyday-life' in order. This means having a steady income, not having to worry about having a roof over your head, et cetera. Another thing that helps is if you have one or two friends (or a group of people) that are in this with you. Motivating each other is underrated. Last but not least, if there are any sort of struggles that you're not talking about - think of financial, family, mental problems - it is ok to reach out and talk with someone about that. You will stumble if you ignore these things.

I want to talk about the "Get a professional trainer" I don't think i have anyone to reach out to, which has those qualifications.

It doesn't have to be a guru if you don't have access to one. And if you financially can't afford such a thing, it's always optional to find a good friend of yours who has half a brain, lay a plan down on paper and show it to him and ask him to assess the achievability of the plan. Think realistically and make your goals realistic and achievable.

Good luck man

 

[Johnson]

have you tried cardio after boxing?

 

[Red Fox]

have you tried cardio after boxing?

Yeah.

 

[Red Fox]

have you tried cardio after boxing?

I'm thinking about doing intervals too, outside of boxing.

 

[Red Fox]

have you tried cardio after boxing?

Like long-distance runs, Intervals and strength training.

 

[Johnson]

Like long-distance runs, Intervals and strength training.

Im mainly talking bout running. But its best to do cardio after not before your boxing because cardio will decrease your performance in boxing training. Always do cardio after. This is related to blood flow stuff, you can find out more via simple google searches. Im not a pro with this stuff