This weekend Scottish UFC fighter Steven Ray takes on Leonardo Santos in Stockholm at UFC Sweden.
After his weight cut Ray posted on his Facebook page details about his weight cut and advice on how to lose weight.
Remember Rome wasn’t built in a day anyone looking to lose weight, shape up etc etc.
Let’s say it’s weight loss we’re talking about here since that’s probably the most popular.
Before we start let me put it out there that I love junk food after my fight First thing I’ll be having is most likely pizza.
Photo 1 – 1 week before my surgery start of February and to be fair I was still training regularly just my diet wasn’t 100% I was trying to eat clean for a bit because I knew I had surgery soon too. Around 84kg
Photo 2 – around the start of my fight camp (April 6th) (8 weeks ago) roughly 82/83kg
Photo 3 – making weight for my fight (may 30th) 70kg although after rehydrating and eating some food I’ll be roughly around 77kg
To lose weight you have to be in a calorie deficit this is fact. If you’re eating good and not getting the results you want it’s because you’re eating too much pure and simple. Yeah sometimes your weight can fluctuate due to salt holding water etc but over a period of time if your weight isn’t coming down gradually it’s because your eating too much and aren’t in a calorie deficit.
Can you eat junk and lose weight? Of course it just makes it way more difficult because the junk will have more calories than good food which means you get to eat less food. I had a cheat day every Saturday where I ate what I wanted during that day I will have ate chocolate a takeaway maybe ice cream etc. I Still tried to watch my calories though so I didn’t over do it.
One thing I would recommend is getting my fitness pal it’s also free I used it a fair bit this camp to keep track of my calories and I ended up eating more than I used to and had more energy etc but there was some surprising things I seen as well for example having a skinny latte with the syrup in it from costa worked out way more calories than I thought it had in it. 41 calories per pump i am sure it was of the syrup alone and they use 4 pumps. 164 calories from the syrup alone something along those lines.
Below is an example of what I’ve done for my fight camp I write this in at the start then fill in the weights as I go. Once per week. And as long as I was losing 1kg per week which was my rough goal per week then I knew I was on track if I didn’t I would know I need to adjust.
Weight cut Stockholm 2019
Sat 20th April 79kg (jits comp)
Sat 27th April (art of combat) 79.2kg
4th May 78.4kg
11th May 77.2kg (3 weeks)
18th May 75.8kg (2weeks)
Wed (start salt) 75.9kg
25th May 74.9kg
26th 75.4kg (Sunday)
Fight week Mon 27th 74.7kg
Tues 28th 74.6kg
Thurs after food etc 164.5lb (8.5lb out)
31st May 70.3kg
There’s far too many people out there with too many excuses. If you want to lose weight but aren’t then it’s because you’re eating too much or being lazy!
If you really want it then make it happen.
Goals is one of the most important parts of this. Could I make 70.3kg if I didn’t have a fight probably not unless something else was on the line that made me want or have to do it. If I could eat pizza on a Saturday night would I ? Probably! But I had some goals even before my fight to hit a certain weight (my jits comp) Set yourself goals, short goals and long goals whatever they may be it could be to hit a certain weight. It can also be fitness related like run 1 mile then the longer goal run 5k etc you will eventually get there.
I hope this post helps some people out there trying to lose weight/shape up. During this process I try to eat clean 6 days per week or at least 5. (Mon-fri) sat I usually eat clean during the day and junk at night. Sunday depending how close the fight is would be cleanish or cleaner closer to fight.
As for training I recommend trying to train 5 days per week if you can and have 2 days off. If that’s too much then build up to it.
Anyway write down some goals on your notes or on paper or whatever short and long.
Peace out and good luck if anyone gonna give it a try.