Looking for advice on losing some weight, without sacrificing muscle.
My exercise routine consists of basically 3-4 nights of brazilian jiu-jitsu every week. Pretty heavy warmup (jogging, ab exercises, squats, push ups) before every class for 15-20 mins or so, then some drills, then mid to heavy rolling for 10-20 mins at the end of class. Total class time is typically 1.5 hours to 2 hours depending on how long I stay after to roll, etc.
I also do some dumbell work when I have time at home. Also taking my dog for walks when I can. Just started jogging a bit in the AM but jogging is not my thing. A mile or so is a struggle, does not feel good on my legs/knees. This may be weight related, but even when I was much younger/thinner jogging never felt natural to me.
I had a gym membership but getting there was tough, and I decided I'd rather focus my time at BJJ and exercise at home instead.
Currently at 214 lbs or so, maybe a pound or 2 less (weighed each AM). Was 226 or so a few weeks ago. 41 years old. I carry my weight all over - not a huge gut, I'm fairly proportional at 5'10". My vice is food - love to eat.
To lose the weight I've lost so far I've upped my exercise (up from 1-2 BJJ classes per week), plus adding the walking and jogging. Time is limited for me as I have a family and own my own small business. I'm fitting things in where I can.
For diet I'm doing the following:
- Breakfast is oatmeal with blueberries & cinnamon, small glass of OJ. Sometimes I'll make myself an egg (2 eggs) and ham sandwich on toasted bread instead of oatmeal, but only once or twice per week.
- Lunch usually a salad and chicken breast, sometimes cooked veggies and chicken.
- Dinner I try to eat on the lighter side, whatever my wife is cooking. On BJJ nights I don't often feel overly hungry after class so instead of dinner I typically drink a protein shake which fills me up - this would be at 7:45pm or so depending on when class ends.
- I'm not snacking much between meals. I do eat a Power Bar before BJJ class which keeps my energy level up.
- For drinks I'm drinking lots of water 95% of the time. I also usually have a low calorie drink with my lunch (Kevita). Sometimes when I crave something other than water I'll mix cranberry juice and water, but not often.
- I've cut afternoon ice coffees, Coke, most fruit juices, heavy lunches, heavy dinners, snacking, and bagel sandwiches out of my diet.
Honestly I'm actually pretty OK with my diet so far. I thought I'd miss everything I cut, but my energy level is pretty good and I don't feel like I'm starving myself.
I don't think the protein shakes at 7:45pm are very good for my diet, but I don't like eating much other than a Power Bar before BJJ so not sure what options I have.
I'm hoping to drop another 15-20 pounds in about 6 weeks. I'm aiming to compete in my first BJJ tournament middle of October, and would love to be in the under 200 lb class.
Any advice appreciated!
My exercise routine consists of basically 3-4 nights of brazilian jiu-jitsu every week. Pretty heavy warmup (jogging, ab exercises, squats, push ups) before every class for 15-20 mins or so, then some drills, then mid to heavy rolling for 10-20 mins at the end of class. Total class time is typically 1.5 hours to 2 hours depending on how long I stay after to roll, etc.
I also do some dumbell work when I have time at home. Also taking my dog for walks when I can. Just started jogging a bit in the AM but jogging is not my thing. A mile or so is a struggle, does not feel good on my legs/knees. This may be weight related, but even when I was much younger/thinner jogging never felt natural to me.
I had a gym membership but getting there was tough, and I decided I'd rather focus my time at BJJ and exercise at home instead.
Currently at 214 lbs or so, maybe a pound or 2 less (weighed each AM). Was 226 or so a few weeks ago. 41 years old. I carry my weight all over - not a huge gut, I'm fairly proportional at 5'10". My vice is food - love to eat.
To lose the weight I've lost so far I've upped my exercise (up from 1-2 BJJ classes per week), plus adding the walking and jogging. Time is limited for me as I have a family and own my own small business. I'm fitting things in where I can.
For diet I'm doing the following:
- Breakfast is oatmeal with blueberries & cinnamon, small glass of OJ. Sometimes I'll make myself an egg (2 eggs) and ham sandwich on toasted bread instead of oatmeal, but only once or twice per week.
- Lunch usually a salad and chicken breast, sometimes cooked veggies and chicken.
- Dinner I try to eat on the lighter side, whatever my wife is cooking. On BJJ nights I don't often feel overly hungry after class so instead of dinner I typically drink a protein shake which fills me up - this would be at 7:45pm or so depending on when class ends.
- I'm not snacking much between meals. I do eat a Power Bar before BJJ class which keeps my energy level up.
- For drinks I'm drinking lots of water 95% of the time. I also usually have a low calorie drink with my lunch (Kevita). Sometimes when I crave something other than water I'll mix cranberry juice and water, but not often.
- I've cut afternoon ice coffees, Coke, most fruit juices, heavy lunches, heavy dinners, snacking, and bagel sandwiches out of my diet.
Honestly I'm actually pretty OK with my diet so far. I thought I'd miss everything I cut, but my energy level is pretty good and I don't feel like I'm starving myself.
I don't think the protein shakes at 7:45pm are very good for my diet, but I don't like eating much other than a Power Bar before BJJ so not sure what options I have.
I'm hoping to drop another 15-20 pounds in about 6 weeks. I'm aiming to compete in my first BJJ tournament middle of October, and would love to be in the under 200 lb class.
Any advice appreciated!
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