Hello all. I've been doing Muay Thai for about 2 months now. I train 2 hours per day, 5 days per week. Most times I go one hour in the morning and one in the evening. Sometimes I will do two classes in a row.
It took about a month to build up to my current endurance level. So at this point I'm able to recover, sometimes it feels like just barely though.
Now, I'm sitting at 180 lbs. I'm 5'9" and am probably around 13% body fat or so. (A guess, I don't know for sure.)Now, my goal is to get lean. I want to lower my body fat ratio and get down to about 165 pounds. With the intense MT sessions it shouldn't be a problem. However, there are days where I just feel wasted. So I'm really struggling to find the optimal amount to eat so I can both recover from my workouts and lose fat.
What ratios of macronutrients should I be eating? I know low carb diets work great for bodybuilding but I have a feeling if I were to cut a lot of carbs out I would feel terrible and not recover. How many calories should I be shooting for roughly?
Now, suppose I up my calorie intake. Would it be possible to add in maybe 2 brief lifting sessions in the week or would it be overtraining? This wouldn't be for gaining mass, but just for keeping my core strong and holding on to the muscle I have while I thin out. (We do quite a fair amount of resistance excercises but I think I could still benefit from deadlifts, squats, chins, cleans, etc.)
First off--and this is coming from someone who has been training MT for 10 years and teaching for 6--you are training WAY too much. The fact that you are dragging your ass in classes is a pretty good sign you are overtrained.
If you are a beginner 3-4 classes a week, 1-2 hours a class, tops. You can shadowbox, jog, etc. on your days off, but don't push too hard. Right now you should focus on learning technique and proper form. Conditioing will come in time.
If you want to get lean, cut out starchy carbs (potatoes, bread, pasta, rice, etc.), soda, fruit juice, etc. Basically eat lean meat, fish and eat loads of fresh veggies and fruit. You will feel better and drop the weight quickly.
yeah your overtraining. Dont do 10 hard classes a week. Do 3-4 and maybe 2 days of lifting. You have to learn how to go practice MT without wearing yourself out. Just break a little sweat and practice technique. and every 4-6 weeks take a week off.
Eat your small meals with protein in each. Have some carbs. You activity level is high enough to handle it. and like you said you actually need it. But only go for real whole grain carbs. And only 1-2 servings a day. get most of your carbs from fruit and veggies. Have most of your fiberous carbs and grains with breakfast or around your workout times.
Yeah I should qualify the "no starchy carbs" thing:
REAL multi-grain bread is OK, as is oatmeal (non-flavored and preferably not instant), and the like. Ezekiel bread is great--you can get it at Whole Foods in the freezer section.
Avoid processed foods as much as possible.
Thanks for the responses guys. You've been helpful.
For now I just want to get lean. I want to fight eventually, but that's a ways off.
You might want to try increasing your calorie intake as well if you are feeling that way, it can even help you lean out if you are eating the way that people have suggested on this thread. When I was losing weight I could not drop some of my love handle fat until I started eating more calories and then it really started coming in that area.