TAKE MY FREE QUIZ

Not A Subscriber?

Join 6k+ Grapplers who are elevating their performance every week.

From Strength & Conditioning insights, and mobility drills to nutrition info nuggets - it's the essential Friday read for every grappler.

All value. No Fluff. Action Takers Only! 💪

5 Methods to Cut Weight for BJJ

nutrition

The BJJ Performance Tip of the Week | #013

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, April 28th, 2023 

 

One of the most common questions I get asked regarding nutrition for jiujitsu is around weight cutting for comps or losing weight in general. 

Here is a summary of the top 5 weight-cutting strategies you can use:

Method 1 - Calculate your Macros + Develop a Meal Plan 🍽️🔢

✔️Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you need.

✔️Subtract ~250-500 calories from your TDEE to be in a calorie deficit.

✔️Utilize an app like My Fitness Pal to plan your meals.

✔️Pros: a more specific approach which can lead to fast results.

❌Cons: without experience or guidance this can be very difficult.

Method 2 - If It Fits Your Macros 🍔🍟

✔️Calculate your TDEE and calorie deficit.

✔️Log your food intake as you go, eating anything that fits your macros for the day.

✔️Pros: flexible approach.

❌Cons: room for error and not necessarily healthy.

Method 3 - Cut your Carbs 🍞🍝

✔️Cut carbohydrates to create a calorie deficit.

✔️Pros: simple and easy to understand.

❌Cons: no real control over calorie deficit and depleted energy levels.

Method 4 - Intermittent Fasting 🍽️🕒

✔️Restrict the eating window to create a calorie deficit.

✔️Pros: easy to implement.

❌Cons: not guaranteed to create a calorie deficit and not recommended for those with a history of eating disorders.

Method 5 - Consult with a Professional 💼💻

✔️Consult with a professional with experience in cutting weight for jiujitsu.

✔️Pros: by far the best way to ensure results and stay safe while achieving them.

❌Cons: will keep you accountable, but may be out of your price range.

Get StrongerFaster and more Powerful on the mats, while reducing your risk of injury. Take my FREE Fitness Quiz here.

Take The Quiz