BoxRec

Any advice on how to lose more weight. I want to hit 168 by the time summer ends. I run on average 7.5 miles 3 days- 4 days a week. I'm 23 years old. I'm 5'9.

Would 5'9 at 168lbs be a good super-middle weight. I'm a thick muscular guy. I don't think I would be able to weight 160lbs. I have never been lighter than 178-177lbs. I'm trying to hit 175lbs by mid-June.


Thanks for the advice guys. Good looking out.

Congratulations on such a life altering weight loss. As a old assed diabetic I wish I could shed that much weight. Very impressive

If you haven't already done so cut out all the sweets and anything that is high in sugar, also cut anything salty. If you drink alcohol also cut that down as much if not at anything. If you drink full fat milk either switch to skimmed milk and eat less processed meat.

BoxingIcon123 wrote:Any advice on how to lose more weight. I want to hit 168 by the time summer ends. I run on average 7.5 miles 3 days- 4 days a week. I'm 23 years old. I'm 5'9.

Would 5'9 at 168lbs be a good super-middle weight. I'm a thick muscular guy. I don't think I would be able to weight 160lbs. I have never been lighter than 178-177lbs. I'm trying to hit 175lbs by mid-June.


Thanks for the advice guys. Good looking out.

losing weight means sufferance.

eat rice, fruits and vegetables a lot. no meat, sugar, no nothing and run, run run...you will lose a lot of weight.

Less calories more exercise easy

..it's all about discipline, you'll have to take tough decisions on a daily basis and suffer, suffer and suffer...good luck...

No late night snacking if you do that. No eating from 9PM-9AM.

You probably shouldn't even be asking people on boxrec. You should be on bodybuilding.com. But anyways, you should be targeting 1 pound of weight loss per week. Whatever amount of calories you need to eat each day to maintain body weight, you should be eating 500 calories less than that. You should be eating about 0.6-1.0 grams of fat per pound of body weight per day. You should eat somewhere in the ballpark of 1 gram of protein per pound of body weight per day. The rest of your calories should come for carbs, and you can allow your carb intake to be low, just don't let it be 0, because you need some small amount of carbs for your brain, etc.. Also, you should be lifting heavy-ass weights to retain as much much as possible while you're losing weight.

instead of saying what not to eat, better just to list what to eat.
grilled skinless chicken breasts
boiled rice with extra water strained off (need water in pot at end to clear out arsenic residue)
string beans
boiled egg
olive oil
salt/pepper
apples, pineapple, melon
drink orange juice from frozen concentrate with no extra ingredients on label

run early in morning before you eat

don't eat much more than you need to satisfy your hunger. people tend to eat as much
as they have sitting in front of them and get used to certain portion sizes. don't go hungry
but don't overeat. you just have to find that balance yourself. counting calories is a waste
of time. your body adjusts after a week or two. take supplements to make sure you get
what you need, like a one a day, and maybe an extra calcium depending on what the
one a day lists, glucosamine-chondroitin is supposed to be good for cartilege, omega 3 with
DHEA caps. if you need to lose water weight temporarily eat less carbs.

as far as what weight to fight at, boxing is going to let you know that pretty quickly, especially
as you climb in competiton levels. i used to have people who had never even been in a gym
before ask me what weight i fought at and then tell me "oh, well i'm a ___weight", as if they
were a higher division than me, and they would be smaller than me and fat. physically i was
so much stronger than them and in better shape and i had already had been boxing for years.
i would tell them, you aren't any weight class until you learn to box and train and compete.
you are nothing right now and have no idea what weight classes even mean. you aren't any
weight class until you start competing, and when you start getting in with guys who are bigger
and stronger and in better shape than you, before even comparing skill, then you will get an
idea that you are in the wrong weight class. your opponents kicking your ass will let you know.

Basic rules are lower your total caloric intake a little at a time. Eat a balanced diet. Don't cut out meat and don't eat "a lot" of fruit like advised above. Try and get your nutrients from natural, whole foods. The fastest way to lose weight is by cutting carbs, but you will pay a price for it energy wise.

For actual help, you'll need to give more info. Do you know your BMR? Are you currently boxing or are you losing weight to prepare for boxing? What's your current diet look like? What's your other physical activities look like? Do you know your body fat percentage?

PM me if you don't want to publicly share any of this info; this is what I do for a living.

also, running 7.5 miles is a good base to start training, but you can't pace yourself
in boxing like during long leisurely jogs.

if you can get out on a track, at least use a gps device or app on your phone to
accurately measure distance, you need to run 2 quarter-mile laps in under 3 minutes,
then take a minute or more to jog half a lap really slowly, then on the other side of
the track take off and run 2 more laps in under 3 minutes, the faster the better,
until you have done the "under 3 min double laps" 5 times with a half lap warm down.
that really only comes out to a little over 3 miles. stretch out before and do lots of
other exercizes after (diff kinds of pushups and dips, core, etc). long leisurely runs
can serve their purpose, especially when you are getting back into shape, but at
some point you need ladder/interval work to train specifically for boxing.

When I saw the title of this thread, I thought "oh -- Stacy Goodson is back!"

A good one for me is to cut out bread, after a while it just sits on your belly. My Wife has IBS so can't eat it as it bloats her and give her a bad belly to name but 2 things. I think to a certain degree we all have a touch of IBS in us. If anyone has toast and sandwiches day in day out, you are gonna get bunged up and put starchy old fat on.
So just try it out you'll be surprised

Roars Like Me wrote:A good one for me is to cut out bread, after a while it just sits on your belly. My Wife has IBS so can't eat it as it bloats her and give her a bad belly to name but 2 things. I think to a certain degree we all have a touch of IBS in us. If anyone has toast and sandwiches day in day out, you are gonna get bunged up and put starchy old fat on.
So just try it out you'll be surprised

i agree! all i did was change the bread in my diet to gluten free and the weight started coming off! now I stay away from bread completely and I'm at my lightest in years!

Good stuff fella.
I can't stand the what free bread and some of the pre-packed ones. They have a horrific list of ingredients too so I doubt their 'health' benefits anyway.