How I Lost 18 Lbs On a Budget | Fight Week

I will preface this article by saying this weight cut was done for athletic purposes only. It is not a sustainable weight cut, it is actually quite the opposite. The goal is to weigh in on the scale at a predetermined weight (172lbs in my case), re-hydrate, and refuel muscle glycogen back up to full. The purpose of this is to walk into the boxing ring or cage at a much higher weight. Some argue it is an unfair advantage, all I know and tell myself is that I am at a significant disadvantage if it is not done. You can sometimes see a big difference in size between two opponents despite their same “weigh-in” weight.

benson-henderson-brandon-thatch
Henderson vs. Thatch – UFC Fight Night 60

Starting 4-5-15: My body composition stands at 190 lbs and 5-7% body fat depending on how I am measured.

Weigh-ins 4-9-15: 172.6 lbs Official Weigh-In Weight

Final Product 4-10-15: Stepping Back Into the Ring at 189 Lbs

One of the common things I hear from people is that eating clean is not affordable, they don’t have the money, well I’m happy to tell you neither do I. In this article I show you exactly how my meals were broken down for the week. They are all very high quality foods, mostly bought at Trader Joes. I was able to fuel my body and lose weight while keeping up with training simultaneously for under $50. That’s the price of you and your significant other going out to eat… for one meal! I didn’t spend $1,000s on Mike Dolce to help me weigh in, I didn’t do everything perfectly, I did it my own way and it worked. Don’t kill yourself because you failed at one small part of the program, acknowledge what happened, and move on forward.

Total Cost for the Week:
2 Bags Organic Spinach = $5
1 Bag Organic Kale = $2.50
Organic Cage-Free Eggs = $3.99
Organic Egg Whites = $2.49
Curry Powder = $1.99
4 lbs Chicken = 11.99$
Water = FREE
Quest Bar = $2.50
GFB = $1.50
2 Packages Vegetable Medley = $2.49
Frozen Organic Strawberries = $2.99
Organic Almond Milk = $2.99
Almond Butter = $4.99
Avocados = $3.99

Total: $49.41

Flax Seeds, Chia Seeds, Protein, and Supplements are bought in bulk and would only cost about 8-12$ more for the week if you choose to use them. Much of this food was used  post-weigh ins and even later in the week. 

11125489_10153703204643496_479347948_n

Diet:

4-5-15:
Easter Indulgence. Weight 190 lbs. 2 Gallons of water intake.

Breakfast:
-4 Deviled Eggs
-2 Cups Vegetable Salad
-Unnamed soup

Lunch:
Shake including: 1 Scoop PNP Supplements protein, 1 cup almond milk (unsweetened), 1 Tbsp almond butter, 1 Tbsp flax seed, 1 Tbsp chia seed, and 2 organic frozen strawberries.

Dinner
-1 Large Sweet potato
-6 oz Turkey
-4 Cups Green Bean Casserole
-4 oz Baked Ham

4-6-15
Starting Weight 190 lbs. 2 Gallons Water Intake. Cutting out sodium to a bare minimum.

Breakfast:
-2 Cups Sauteed Spinach
-2 Cloves Garlic
-2 Organic Eggs
-1 Tsp Curry Powder (Trader Joes)

In-between Meal:
Shake including: 1 Scoop PNP Supplements protein, 1 cup almond milk (unsweetened), 1 Tbsp almond butter, 1 Tbsp flax seed, 1 Tbsp chia seed, and 2 organic frozen strawberries.

Lunch:
Salad including: 1 Small Avocado, 1 Tomato, 2 Cups Baby Spinach, 1 Cup Baby Kale, 4oz Grilled Chicken, 2 Tbsp Trader Joe’s Organic Balsamic Vinaigrette.

Dinner:
-1 Organic Egg
-4 Organic Egg Whites
-2 Cups Vegetable Medley
-1 Tsp Curry Powder (Trader Joes)

4-7-15: Repeat of 4-6-15.
Weight 187 lbs.
4-8-15
The Day Before Weigh Ins. Weight 184 lbs. 1/2 Gallon of Water Intake with BCAAs (Branched Chain Amino Acids) before 6:00PM.

Breakfast:
Shake including: 1 Scoop PNP Supplements protein, 1 cup almond milk (unsweetened), 1 Tbsp almond butter, 1 Tbsp flax seed, 1 Tbsp chia seed, and 2 organic frozen strawberries.

Snack: Quest Protein Bar

Lunch:
Salad including: 1 Small Avocado, 1 Tomato, 2 Cups Baby Spinach, 1 Cup Baby Kale, 4oz Grilled Chicken, 2 Tbsp Trader Joe’s Organic Balsamic Vinaigrette.

Dinner:
-2 Cups Sauteed Spinach
-1 Cup Sauteed Kale
-4 oz chicken

4-9-15
Day of Weigh Ins (9:00AM). Weight 179.4 lbs. No Water Intake. Sauna from 9:30 AM to 11:30 AM, 6 sessions of 15-20 minutes each.

11116156_10153703185158496_860521267_n

Breakfast (9:00 AM):
-2 Organic Eggs
-2 Cups Vegetable Medley
-1 Tsp Curry Powder (Trader Joes)

Snacks Throughout Whole Day:
-Quest Protein Bar
-1 Cup Almonds
-Gluten Free Bar (Name of Brand)

Night of Weight Ins (6:00PM):
I weighed in at 172.6 lbs. Immediately after stepping off of the scale, I began to re-hydrate myself with a mixture of Pedialyte and PNP’s Recovery surge for the best results. This coupled with several high carb and protein meals shot me back up to 188-189 lbs within 24 hours before stepping into the ring. As you can see I was slightly bigger then my opponent in height and at least even in size. Apart from the visual difference, I felt much stronger in the fight leading me to my ninth victory on record.

11118251_10153703204543496_1124897526_n

Today we begin forging our bodies and
strengthening our minds.

Interested in even more?

Follow me on:

Instagram. Twitter. Facebook.

Fields marked with an * are required

1 Trackbacks & Pingbacks

  1. 6 Things You NEED To Know About Being A Female Fighter - Muay Thai Athlete

Leave a Reply

Your email address will not be published.


*


This site uses Akismet to reduce spam. Learn how your comment data is processed.