Losing fat while grappling

Van Der Merve

Double-Digit Post Count
Has anybody got experience losing fat while actively training for wrestling/grappling? I am not talking about making weight for the comp, that's not very complicated. Actual reduction in fat%, body recomposition. I found that when I reduce caloric intake for long enough time my endurance goes down the drain.
 
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Marc

Quadruple-Digit Post Count
Depends on how much weight you actually have to lose.
As a broad recommendation:
If you have no more than 7-8 kg to lose start with your maintenance calories and see what happens.
If you don't respond very to caloric deficits be more conservative with huge drops. So if you don't notice anything at maintenance only cut in 5 % steps and observe.
Make sure to get enough protein. Aim for 2 g to 2,5 g per kg of bw (roughly).
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
@Van Der Merve, I have no experience with grappling, but will mention that many approaches to weight loss and body recomposition include a "refeed" or "junk" day. You might experiment with that. Two that come to mind are Tim Ferriss' and the cyclic ketogenic diet or CKD as presented in Natural Hormonal ...." - can't remember the last word, but I think the title abbreviates to NHE - maybe "enhancement".

-S-
 

ShawnM

More than 2500 posts
As long as my diet is on point I find that I actually have to bump my calories up as I will lose weight and with that energy. Usually a small amount of carbs like rice or 1/2 a potato a couple hours before training helps me through. I only train for an hour a few days a week, how long and often you train could be the reason for feeling zapped.
 

kennycro@@aol.com

Quadruple-Digit Post Count
...the cyclic ketogenic diet or CKD
Cyclic Ketogenic Diet

This isn't exactly a Ketogenic Diet.

Research by Dr Jake Wilson determined that going on a Ketogenic Diet for 5 days and then carbohydrate loading for 2 days meant that you were only in ketosis for 1-1.5 days.

As most know, when going on the Ketogenic Diet, it take about three days to enter ketosis.

High Body Fat and Less Muscle Mass

Wilson research also found the Cyclical Ketogenic Diet did not increase muscle mass but it did increase fat mass.

Wilson finding were that anyone coming off the Ketogenic Diet and going back to a Traditional Western High Carbohydrate Diet needed to gradually reintroduce carbohydrate slowly. Doing so, produced less fat gain.

As per Wilson, consume 100 gram of carbohydrates for three days, then increase it to 200 gram of carbohydrates for three days and then bump it to 300 gram for three days, etc.

Another article that ties in with Wilson's finding is...

"Just One Cheat Meal On A Keto Diet Damages Blood Vessels"
Muscular Development/July 2019


Research determined "That just one 75 gram dose of glucose-the equivalent to a large bottle of soda or a plate of fries-while on a high fat/low carbohydrate diet can lead to damaged blood vessels."

My Experience

i tired the Cyclical Ketogenic Diet several times years ago. I wasn't impressed with it then and am even less impressed with it now.
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
i tired the Cyclical Ketogenic Diet several times years ago. I wasn't impressed with it then and am even less impressed with it now.
My memory of the NHE book - I have it somewhere here ... - is that there were two versions of the diet, one of which did fewer carbs or less frequent refeeds. For myself, I never tried it.

-S-
 

Pantrolyx

Triple-Digit Post Count
It will obviously depend on how you eat now. I don't go strict on calories per se, but put heavy restrictions on sugar (I do love chocolate) and keep the training constat if I need or desire to drop weight. Grappling is an excellent way to become and remain lean, but as you write, performance in grappling in the long run is not compatible with eating insufficient amounts of food.
 

Timmer C

Double-Digit Post Count
"How do I lose body fat?" is a question many athletes ask, but perhaps a better question is, "How do I use my body fat to fuel my efforts?" There are of course different ways of answering my question. I use intermittent fasting (and keto) regularly, and my daily Simple and Sinister is done in a fasted state, so I literally call on my reserves of energy to get through the practice. Of course, I don't push for this as the one true way because I recognize that athletes like elite marathon runners or specimens like Bruce Lee found success with very little body fat to draw upon.
 
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