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The Art of Making Weight – Part 3 – The Diet Plan

Jim Edwards

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We now move on to part 3 of our ‘Art of Cutting Weight’ articles. In parts 1 and 2 we spoke about our methods and how we bring an athlete’s weight down with some simple calculations.

Now you have your calorie breakdown worked out into Protein, Carbs and Fats, you now need to work out what foods are best to fill these quotas and benefit your performances.

sfas

As well as getting those all important macronutrients in (protein,carbs,fats), we mustn’t forget micronutrients (vegetables and fruit). These are the vitamins and minerals that break down the macro’s and keep the digestion process working.

With every meal we recommend a large portion such as 100g of green veg as they are high in vitamins and minerals and low in sugar. They are known as fibrous carbohydrates, as they help to break down and digest your food keeping you regular as well! They are also very low in calories so can help bulk out your meals when you are at the end of a camp!

Also they help to balance out the alkalinity in your body to help prevent illness and injury. This is a topic will be looking at later in the series.

Some great examples of micronutrient green veg and their benefits are:

VEGETABLES

Broccoli
Green beans
Asparagus
Kale
Spinach
Cabbage

SALAD

Cucumber
Celery
Rocket
Lettuce
Radish
Garlic
Onion

FRUIT

Apple
Pear
Pineapple

FLAVOURING YOUR FOODS

When it comes to flavouring your food we would only recommend using homemade dry herbs and spices with extra virgin olive oil, rapeseed oil or nut oil, or alternatively fresh lemon juice and black pepper.

Most pre-packed sauces and ready mixed herbs contain high levels of sugar and salt which is detrimental to what we are trying to achieve in eliminating ‘bad things ‘ from your body.

You may be thinking well we need some salt in our diet to help protect from cramp, and help hold some fluid retention to protect our joints. That is absolutely right but you can control that by carefully choosing your homemade ingredients, as well as using rehydration drinks after training.

We at www.physiques-training.com hope you have enjoyed this read and that parts 1 and 2 connect with this easily. Next time out we will be talking about supplementation,

Until then many thanks for reading

Darren ‘Dede’ Deane

Physiques training and nutrition
@physiques101

The Art of Making Weight Part 1 – HERE

The Art of Making Weight Part 2 – HERE

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Interviews

Exclusive: Derek Brunson: “Anderson was definitely a little lubed up”

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Derek Brunson fought Anderson Silva back in February of this year, at UFC 208. Brunson would go on to lose the fight by controversial unanimous decision. However, the controversies didn’t stop at the questionable decision, Brunson also claims Silva was greasing during the fight. The Wilmington, North Carolina native, posted about it on Twitter a few days ago:

Speaking with MMA Latest, Brunson explained why he believes Silva was greasing during the fight. “Anderson was definitely a little lubed up. Every time I grabbed him he was just slipping out of everything, and his takedown defense was really good that night. I was definitely curious to know why he was very slippery, which I definitely think he had some kind of substance on his body. He knows I’m a wrestler obviously, he’s an old, savvy veteran, so he was definitely trying to play all the rules and be very strategic, and make it harder for a wrestler to grab him.”

Brunson is set to face Lyoto Machida come October 28, when asked about whether he was worried about Machida greasing, considering Gegard Mousasi accused him of doing so in their fight, Brunson admitted he wasn’t too worried.

Well I’m not too worried, but like I said, I put it out there because I know they’re friends and I know, obviously, that’s kind of what the guys do when they know they’re fighting a wrestler. They want to lube their body up really good to make it hard to grab hold, Anderson did a great job defending my takedowns. It’s because he was all greased up so he was able to stop a lot of them. When I grab guys in the clinch, it’s very tough for them to get away and I’m pretty good with my Greco takedown. He was pretty much pulling through my clinch when I had a tight grip on him and if you have some kind of substance on your body it’s easy to pull them.”

Neither Silva nor his management have commented on the greasing allegations. Anderson Silva makes his return against Kelvin Gastelum later this year, in China. While Brunson makes his return to the Octagon on October 28th, in Brazil, where he looks to add Lyoto Machida’s name to his impressive list of victories.

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Announcement

Ovince Saint Preux Steps in to Face Corey Anderson at UFC 217

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UFC 217 just got even more interesting. Earlier this week, Patrick Cummins pulled out of his light heavyweight matchup with Corey Anderson due to a Staph infection. Corey “Overtime” Anderson was not happy with his opponents decision, even calling out his opponent on Instagram asking how Cummins could, “call it quits so far from fight night”.

The UFC left Anderson on the card, and he found an opponent through the magic of Twitter. Ovince Saint Preux tweeted out directly to Anderson stating:

It didn’t take long for Anderson to respond agreeing to the fight, tagging Mick Maynard and Dana White in his response.

Only a few short hours later, the fight announcement came from the official UFC twitter account.

 

This top 10 Light Heavyweight matchup should add to an already amazing card coming in November at Madison Square Garden. Saint Preux is coming off of back to back wins both due to the very rare von flue choke, he finds himself ranked #7th in the latest edition of the 205-pound rankings. Corey “Overtime” Anderson is 4-2 in his last 6 fights, but is coming off a brutal first round knockout loss to Jimi Manuwa in March.

With such a exciting fight added to this card, what do you see happening November 4th?  Will Corey Anderson bounce back and look to jump into the top 5 of the rankings, or will Ovince Saint Preux go for a third straight von flue choke? Let us know.

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Announcement

*Watch* Bellator 185 Weigh in: Live Stream, Results

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Watch the live weigh-ins for Bellator 185 here.

Gegard Mousasi takes on Alexander Slemenko live this Friday night October 20th at the Mohegan Sun Arena in Uncasville CT. This is the first appearance for Mousasi in the Bellator cage as he looks to secure a title shot with a win over the very tough former Bellator champion Slemenko. Joining these men of the main card will be a pair of welterweights as Neiman Gracie from the famous Gracie BJJ family takes on Zak Bucia in the co-main event.

Full Weigh-in Results: (Updated in real time)

Main Card:

Gegard Mousasi (185) vs. Alexander Shlemenko (186)
Neiman Gracie (170.5) vs. Zak Bucia (170)
Heather Hardy (126) vs. Kristina Williams (126)
Ryan Quinn (155.5) vs. Marcus Surin (155)
Ana Julaton (125.5) vs. Lisa Blaine (122)

Preliminary Card:

Jordan Young (200) vs. Alec Hooben (194)
Costello van Steenis (185) vs. Steve Skrzat (186)
Vinicius de Jesus (170) vs. Joaquin Buckley (171)
John Beneduce (154.5) vs. Dean Hancock (155)
Timothy Wheeler (144) vs. Pete Rogers (144)
Don Shainis (150) vs. Matthew Denning (149)
Frank Sforza (149) vs. Vovka Clay (150)
Kevin Carrier (156) vs. Jose Antonio Perez (153)
John Lopez (126) vs. Billy Giovanella (125)

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