Cutting Weight - Looking for advice from Bodybuilders or Fighters on Diet/Routine

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Hey!

Quick background on me - I’ve lost over 150lbs and last fall I have skin removal surgery on my abdomen! I manage a gym and lift weights and also train boxing frequently. I weighed in at 165 about 6 weeks ago (I am 5’6” and have a good deal of muscle, lower BF% around 20%)

I am looking to cut as much weight as possible in the next 5 weeks, I am currently sitting around 158 and got MFP back on my routine for tracking a few weeks ago to help out.

For the last week I’m just fluctuating back up to 161 - back down to 158. I’m attempting to cut down to 147. I’m practicing getting down to my fighting weight.

I figured the best people to ask would be those who routinely do bodybuilding or fight; what is your strategy in a cut? I have my calories down to 1550 a day (from 2,100) and my workout schedule is the following:
Monday Morning: short run (1-2 miles), Lift, Sauna, Monday evening: boxing drills/bagwork ~hour
Tuesday morning: drills, bagwork etc and core
Wednesday morning: short run, lift, in the evening I teach group fitness and then do about half and hour to an hour of drills
Thursday morning: boxing drills, HIIT
Friday: off from workout, typically walk uphill treadmill an hour an sauna
Saturday: I work two jobs, sometimes squeeze a boxing group fitness class in
Sunday: long run, 4-6 miles, lift

My lifts alternate just doing what I didn’t do the last time, and I incorporate core work when I drill.

I’m not feeling as though I’m overly hungry or anything on my deficit but I’m struggling to power through my weightlifting routine - cardio seems to not cause me any dilemma. Also the fluctuating weight and bloating is more obvious day to day as I lean out. I’ll weigh 162 one day and 158 the next, and I’m carefully monitoring my sodium intake.

I’m just looking for solid advice on diet and exercise routine from an expert on cutting down body fat - I hear lots of things about cycling carbs or calories but don’t entirely know what that entails.

Thanks!

claireychn074

The issue with fast loss as a fighter / lifter is reduced gains. You’re already seeing that with your lifting, and whilst your short term cardio ability might not be affected, it will impact your ability to keep going in fights. (I compete in lifting and used to compete in TKD.)

If you’re going for fast loss for appearance, then you have to face the fact your sport will be impacted. And fast loss can lead to rebound weight when your body gets weak, you cave in and eat everything in sight. It’s not healthy long term, it impedes athletic performance, and even a short and fast loss (i.e. to make weight) can impair performance in the competition. Bodybuilders might look amazing, but they are weakest right before their comps.

Personally I’d advise against fast loss, but if you’re determined, get your protein and vitamins in, and be prepared for reduced fighting capacity / lifting ability whilst you’re doing it. Carbs will cause some bloating and water weight gain (which is probably what you’re seeing) but that’s not fat - you’ll pee it out sooner or later.

Is there a reason why you need fast loss? As opposed to half a pound a week which preserves muscle mass as much as possible and fuels you through your punishing fitness activities?

P.s. in case you want my credentials - I’m 50. I’ve learnt through stupid mistakes. Broken nose twice which coincided with being weak through under fuelling and slower to dodge kicks.