For the past 6 months, I've only held myself in decent shape by kickboxing twice a week, a few short (5 mile) runs, and 1-2 games of ultimate frisbee per week. Previous to this, I was running 100 mile weeks ( and weighed in around 128-132lbs) . I plan to ramp up my mileage back into that range pretty soon, but my "goals" have changed slightly.

I'm looking for nutrition advice that will still be able to sustain this lifestyle, but will also help me become more lean than I was. I'd like to reduce my body fat from 14% down to 7%. I do not want to fall below 125 lbs. This nutritional plan must be able to sustain the below schedule:




Current Stats:
Height: 5 feet 8 inches
Weight: 142 lbs
BF: 14.1%
BMI: 21.18


I don't have a tight budget, but it should be realistic. Supplements should be kept to a minimal. Currently I consume a daily vitamin and 1 serving of chocolate whey in a smoothie (after)



Thanks for your help and advice,
Austin

This post was edited by Textbook on Sep 10 2014 01:45pm

Carbs, carbs & more carbs.

why would you like to weight 125 pounds?
thats like 56kg ? thats a little female

regardless if you're alot into kickboxing and want to kick with skinny legs to be able to kick high and all that, 56kg is way to low.
even the class youre boxing against, if you ever were to have a fight in kickboxing they would only be able to find girls for you to fight against due to that weight class.

This post was edited by waw on Sep 10 2014 02:16pm

I think the answer to your question requires more clarification.
Why do you feel the need to be at 7% bodyfat? (vanity, athletic performance, competitive advantage etc.)
What are your calories/nutrition currently looking like to maintain 14% bodyfat at 142 pounds?

Assuming your calculations are accurate (they aren't, but let's assume) you're by default going to be 132lb at your goal weight. If the goal is to achieve a specific look, you would likely benefit more from weightlifting/calisthenics/sprints (achieve hypertrophy through anaerobic exercises). If the goal is to fit a weight class, you're likely already on track and moderate changes will achieve the results you're in search of

ask welterweight m8

I found running when I was at this weight to be the most "optimal" in terms of how I felt. I take kickboxing "fitness" classes, not fighting classes by the way (not sure if this makes a difference)



7%BF as a goal, because I was at 8% prior and had a 4 pack, felt fantastic, and I felt like it increased my athletic performance tremendously. A lot of the reasoning for 7% is looks, the other reasoning is to get back into my previous weight zone.

My current calorie in-take is around 2500--2600 afaik (I would assume this is off).

I would say base suggestions off 7%BF for both look, and performance (competitive advantage and performance)

/e @ Green - will do

This post was edited by Textbook on Sep 10 2014 02:51pm

Mmmm got any shirtless pics?

although probably pretty dependent on lbm, a 4 pack would probably be more like 10-11% bf

Would that mean I need to lift more though? I'm kind of a baby when it comes to doing weight training/lifting.
The only thing I do besides what I listed is a warm-up every time which is just basic stretches, situps, pushups, and breathing exercises.

And is lbm = lean body mass? (I'm not experienced at all in terms besides the basics that my doctor tells me)

It's a slow progression thing. You'll slowly build strength and it gets easier. You don't need to lift super heavy to gain muscle mass.

I know I've personally doubled what I started out lifting and all of that was done while continuing to cut.

I made the mistake of cutting for 1.5 yrs and never lifting any weights :/