good diet needed

[Dilrule]

Well i need to lose weight for wrestling. my current height/weight is 6'0" and 163 pound. i need to cut to 154 or below can you please recomend a diet to go with this workout:
Jog/run 3-4 miles mon/weds/fri
Bike 16- 20 miles/tues/thurs -sometime saturday.
also i throw in some weight workout s and calistenics but with weights im not looking for mass just endurance by doing 65-75 lbs till burnout.
Can someone please recommend a diet to help me cut weight. because of a family member allergy no nuts or nut products especially peanuts.
Thanks
Dillon

[Grynch]

You wanna lose wieght for wrestling?

OK. Weights are two edged, and some like getting stronger, but dont want to gain weight.
I have maintained a constant 190 pounds for the last three months. At 5'10" with a 31" waist I love weights.

Reverse pyramids are an excellent way to do this. Do not give yourself time to rest. As fast as you can change the plates, move to the next set.

My workout goes something ike this.
225-10
205-10
185-10
175-10
165-10
155-10
135- burnout until you can't do it anymore.

I like it and it works.

Traditional pyramids where you start off light and go heavy cause your muscles to lock up on the heavy weights, so your workout isn't as effective. If you are trying to lose wieght, dont listen to me. But at 6' and 163, I would be worried about your weight.

[wrestler144]

I'm a wrestler as well. I weigh 145 and I'm 5' 6"(8 % body fat). I wrestled 135 this season but have gained all weight I lost from the season because now I'm lifting and working out like crazy for next year as well as freestyle.

My diet throughout the season and offseason consists of five to six meals a day eaten every two to three hours with a lot of fruit, vegetables, and some protein. I kept my sugar intake as low as possible and would go for candy or ice cream once every two to three weeks if I felt the need to indulge. I started this diet right before the season and lost five to ten pounds while not working out near as much as you. I just did the workout at school. This diet seemed to work for me but you may need to expirement around to find what works for you.

One thing I would advise is to never go on a no sodium diet. I tried that one day (ate only apples and oranges and didn't brush my teeth) and that next week I spent the night in an emergency room after a wrestling tournament with a kidney infection. I got second but it sure wasn't worth the pain.

I hope this helps but it may not be what you need exactly. It will all depend on how much weight you are trying to lose.

[vladnedelea]

haha , same as wrestler here :) i was 119 , now i weigh 140. And yeah ..never try to dehydrate or stop eating ..u will lose more muscle than fat and ull become weaker if not unhealthy

[wrestler144]

I agree. I've decided I'm going to stop cutting weight. Its too unhealthy and it makes you too prone to injury. I had another friend get put in the hospital after cutting weight. I've read that the reason the Russians are so good is because they only go the weight class they are at at the time. I like that idea.

I'm glad to see I'm not the only wrestler on here. There seems to be quite a few.

[vladnedelea]

I had 4-5 % body fat during the season and i found making weight really difficult. This one time I had to loose 1.5 pounds 1 h before the match would start. I didn't eat the night before and didn't eat the whole day , then with 60 mins left i started running like crazy and i made it , the scale showed 119.0. When i got on the mat i was still breathing heavy but i managed to win the first and second period but by the third period i felt so week, gassed out , dizzy and disorientated and i got pinned. So my advice would be , don't ever try this.
Next season I'm going to try and aim somewhere between 8-12% body fat.

[wrestler144]

Yeah that has happened to me several times. I'll cut weight for a match and i'll end up losing due to the lack of energy I have. I had about 7 % body fat during the season and I cut weight for about the first half of the season but I had to quit due to the kidney infection and I'm actually glad that happened. I'm going to try to cut weight as little as I can and I'm going to just work hard so that I'm better in a weight class I don't have to cut for.

[vladnedelea]

best thing to do ..

[Daggerjuice]

eat every 2-3 hours throughout the day consisting of a protien and a of source vegetables...consume carbs only for breakfast and 1 hour after a workout....fiberous carbs such as fruit or rye bread are more likly to be taken up for muscle gain within the 1 hour time limit after working out. eat a protien shake immediatly after lifting or calastedics.

im 6.5' and I droped from 205pds to 194 in 2 weeks using this method.."from the grapplers guide to nutrition" by mike frye

im currently the same weight and im well hydrated