Cut Weight

Cutting weight for competition sports can be grueling and dangerous if not done right. Never try to lose more than 3lb per week. As a competitive athlete you need to be disciplined with your diet if you want to maintain your ability.

I have had the opportunity to consult athletes who need to drop several pounds before they compete without sacrificing strength, speed, and God given ability. Starvation is never the answer. How do you lose weight, maintain muscle, speed and endurance without going hungry? By counting calories and closely monitoring your activity level. By doing this you will soon realize what you probably already know but never practiced.

Whole foods are filling and low calorie. By eating fruits, vegetables, beans, whole grains, and rice you can easily lose weight and never go hungry. Here's the formula you need to calculate your calories per day.

Calories Per Day

Step 1

66+(6.23 x weight in pounds)+(12.7 x height in inches)-(6.8 x age)

Step 2

Take that number and multiply it by level of exercise listed below:

1.2 - Little or no exercise
1.375 - Light exercise/ 1-3 days a week
1.55 - Moderate exercise/ 3-5 days a week
1.7 - Hard exercise/ 6-7 days a week
1.9 - Hard daily exercise or a physical job

That number will give you what you need for weight maintenance.

Lose Weight - Subtract 500 calories from that number a day.
Gain Weight - Add 250 to 300 calories to that number a day.

Example

John is 23 years old, 6 feet tall, 180 pounds, and exercises 3 times per week.

66+(6.23 x 180 = 1121.4) + (12.7 x 72 = 914.4) - (6.8 x 23 = 156.4)

66 + 1121.4 + 914.4 - 156.4 = 1945.4

1945.4 x 1.55 = 3015 Calories Per Day to maintain weight

Cut Weight Safely

3015 - 500 = 2515 Calories Per Day to cut weight

In this example John could cut weight by consuming about 2500 calories per day. Make sure you weigh yourself in the morning after you urinate. That is your true weight. Happy Cutting.