wrestling

[mplax22]

Okay since the wrestling season is comming up soon, I need some help. As of right now my body fat is somewhere between 12-15 percent and i would like to get it down to about 8-10 maybe lower if possible. I would also like to know the kind of training i should be doing such as heavy compound lifts 1-5 reps, or explosive lifts etc. I would also appreciate it if you could help me with my inseason diet with keeping muscle/energy levels, with still loosing body fat.
thanks again,
Mplax22

[mplax22]

anyone?

[LILpainLILgain]

im having my first wrestling season coming up so i dont know how well this would work. im just going to eat tons carbs every meal except the one before bed and eat almost no fats, even the good kind. this way ill be in a defict with plenty of energy hopefully

[perryvillelax93]

Stay 500 calories under maintenance and eat 1 gram of protein per pound of bodyweight and you should lose some fat, that's the basic idea. You might want to try a ketogenic diet but I'm no expert so you'd have to do plenty of research on it.

[lilmanthatcould]

Originally Posted by perryvillelax93

Stay 500 calories under maintenance and eat 1 gram of protein per pound of bodyweight and you should lose some fat, that's the basic idea. You might want to try a ketogenic diet but I'm no expert so you'd have to do plenty of research on it.

NO!!!

The last thing a wrestler needs is a ketogenic diet,


For one thing bro, just cut out alll the ****..... Replace the soda with powerade zero , replace the candy with apples, replace the cinnamin toast crunch with Total

Its little simple things like that that WILL make you feel better and help you lose weight.

I personally think you should have started earlier instead of rushing to lose weight right before the season but w/e.

PM me if you have anymore questions, im a wrestling bum

[BBEssentials]

Originally Posted by lilmanthatcould

NO!!!

The last thing a wrestler needs is a ketogenic diet,


For one thing bro, just cut out alll the ****..... Replace the soda with powerade zero , replace the candy with apples, replace the cinnamin toast crunch with Total

Its little simple things like that that WILL make you feel better and help you lose weight.

I personally think you should have started earlier instead of rushing to lose weight right before the season but w/e.

PM me if you have anymore questions, im a wrestling bum

This.

Deadlifts are HUGEEEEE lifts for wrestling btw

[mjlindne]

Originally Posted by mplax22

Okay since the wrestling season is comming up soon, I need some help. As of right now my body fat is somewhere between 12-15 percent and i would like to get it down to about 8-10 maybe lower if possible. I would also like to know the kind of training i should be doing such as heavy compound lifts 1-5 reps, or explosive lifts etc. I would also appreciate it if you could help me with my inseason diet with keeping muscle/energy levels, with still loosing body fat.
thanks again,
Mplax22

I agree with some of the others. Clean up your diet as much as possible. Don't worry about getting your bf down low too fast. Eat healthy and like the others said do NOT do keto. Carbs are good for you. You have all season to drop the weight until the state series starts (which is what matters). Cardio will help drop weight. Long slow jogs in a hoodie was a nightly thing for me in high school.

As for lifting... stick with the stuff you were talking about. Low rep, compound exercises. deads, dips, pullups, rows, military press, power cleans, squats...
I always liked doing circuits with these types of exercises for some cardio as well.

[futurebeast67]

I have always found that circuit training routines and HIT where best for getting in shape, losing weight and maintaining strength prior to the season while on a diet.
As for a diet i would do as everyone else has said and cut out unhealthy food, having a decent calorie deficit, while still taking in good amounts of protein. Also you should probably try to increase your intake of vegetables and you may want to consider taking a multi-vitamin especially if your planning on cutting decent amounts of weight.

OP what weight class are you planning on going?

[SuicideGripMe]

Why do people over think diet so much? Use common sense. If youre not cutting for an actual meet, just have a healthy balance of carbs, proteins, and fats. Think before you eat, plan ahead. Grab a protein shake before you leave so you have something to drink later in the day, keep extra nuts and fruits with you. As far as a routine goes, Ripptoes, 5x5's, westside for skinny bastards are all good options.

[perryvillelax93]

Originally Posted by lilmanthatcould

NO!!!

The last thing a wrestler needs is a ketogenic diet,


For one thing bro, just cut out alll the ****..... Replace the soda with powerade zero , replace the candy with apples, replace the cinnamin toast crunch with Total

Its little simple things like that that WILL make you feel better and help you lose weight.

I personally think you should have started earlier instead of rushing to lose weight right before the season but w/e.

PM me if you have anymore questions, im a wrestling bum

What exactly about keto would be so bad for a wrestler? I mean like I said I'm no expert so I'm not challenging your statement just seeking an explanation or some info. Thanks.

[mjlindne]

Originally Posted by perryvillelax93

What exactly about keto would be so bad for a wrestler? I mean like I said I'm no expert so I'm not challenging your statement just seeking an explanation or some info. Thanks.

Carbs provide energy. Athletes need energy, especially in sports involving weight cuts because they will be lacking enough as it is. It's just not a good idea.

[-iLift-]

Originally Posted by perryvillelax93

What exactly about keto would be so bad for a wrestler? I mean like I said I'm no expert so I'm not challenging your statement just seeking an explanation or some info. Thanks.

You would die halfway through any decent practice. Carbs are your primary source of energy. A keto diet is suicide in any sport, really. Protein and lipids talk too long for your body to metabolize. You would feel as if you ran into a brick wall face first.

[lilmanthatcould]

Originally Posted by -iLift-

You would die halfway through any decent practice. Carbs are your primary source of energy. A keto diet is suicide in any sport, really. Protein and lipids talk too long for your body to metabolize. You would feel as if you ran into a brick wall face first.

^ This

[mplax22]

Originally Posted by futurebeast67

I have always found that circuit training routines and HIT where best for getting in shape, losing weight and maintaining strength prior to the season while on a diet.
As for a diet i would do as everyone else has said and cut out unhealthy food, having a decent calorie deficit, while still taking in good amounts of protein. Also you should probably try to increase your intake of vegetables and you may want to consider taking a multi-vitamin especially if your planning on cutting decent amounts of weight.

OP what weight class are you planning on going?

Thanks everyone for the advice. Should i focus on mostly whole food such as chicken, oats, milk, rice, meat etc. and im planning on going to 152. im somewhere around 165, and profile pic is old.

[perryvillelax93]

Originally Posted by mplax22

Thanks everyone for the advice. Should i focus on mostly whole food such as chicken, oats, milk, rice, meat etc. and im planning on going to 152. im somewhere around 165, and profile pic is old.

Seems a bit late to cut that much weight too me (IMO). I know people can cut 7+ lbs overnight with different tricks but I always feel like crap if I cut water weight and all that. I'd go 160 but see what everyone else says.

Thanks as well for the info guys.