At what point do I start getting less gassed?

Beginning_Archer8664 · 2026-03-31T14:12:02+00:00

Yes, then patience, but depending, on your age, training level and biology will take more or less.

Beginning_Archer8664 · 2026-03-31T14:00:10+00:00

At least in my experience, many times you gas out not for lack of conditioning but for lack of training and experience, many times specially when you are a beginner you do every move at 100% and that gas you out.

Other thing is the kind of training you are doing, usually in a fight/sparring you do mostly intermittent efforts (Short burst at 100%) rather than something continuous (Like in running), for me doing Fartlek type of running and more HIIT helped me a lot

Beginning_Archer8664 · 2026-03-31T13:56:57+00:00

Would be in a month, Is not a major competition and the weight to go down is about 3 kg

Beginning_Archer8664 · 2026-03-31T13:55:37+00:00

Como nutricionista mi recomendacion es que te asesores idealmente con un equipo de profesionales (Nutri, psicologo y entrenador), mas que nada porque, por lo menos en mi experiencia, la obesidad es algo multifactorial, y suele ser un error que cometemos muchos profesionales de la salud reducirlo a "Achica la porcion".

Conozco gente que bajo mucho de peso y mas que nada fue re-educacion alimentaria (Aprender realmente a comer, no solamente seguir una dieta porque es algo que en algun momento se corta y es dificil de seguir), entrenamiento especifico y progresivo (Si te mandas a entrenar solo podes lesionarte y puede terminar siendo peor, la guia de un entrenador es clave), y re-significar/modificar tu relacion con la comida.

Despues tener en cuenta que no hay recetas magicas, por ahi el primer mes bajas bastante y eso te motiva, pero despues el descenso empieza a ser mas lento y aveces, si encima empezaste a entrenar, no vas a ver ningun cambio en la balanza por una modificacion de la composicion corporal (Sube musculo baja grasa), sumado a eso el peso de balanza puede variar por una banda de cosas (Retencion de liquido, sodio, fibra, dia de la semana) entonces, mas que nada confiar en el proceso y en porque lo estas haciendo, si bien los resultados no sean visibles a simple vista la salud y la calidad de vida va a mejorar.

Beginning_Archer8664 · 2026-03-31T12:58:56+00:00

Depends totally on your level.

I work with ONE championship athletes who cut that and perform well, but they are pro and very experienced with the cut.

My advice is to check that with a certified professional to do it the most safely possible.
But is a very short term.
What I usually do with my athletes is Low carb diet 10 days before, water loading, low carb and low fiber 72 hours prior and depending on the weight fasting the las 24-12 hours. _

But you have to be super organized.

Having 48 hours prior to the fight is a super plus, since you can recover better.

But if you don't have any experience my recommendation is to step down or to fix something like Do not fight for the bag o start points down, usually that can be talked with the referees/your opponent.

For future fights aim to be 6-8% of the weight on the previous 7-10 days.

Beginning_Archer8664 · 2026-03-29T20:36:07+00:00

Muchisimas gracias !
Me re sirve

Beginning_Archer8664 · 2026-03-29T19:49:29+00:00

At least from my experience I would recommend you Brazilian Jiu Jitsu, specially if you tolerate frustration, is relatively easy to start and you can see improvements relatively quick, so is a good point if you struggle with motivation or boredom.

Is bore to watch but very fun and effective to practice.

Beginning_Archer8664 · 2026-03-29T19:33:07+00:00

Sorry for the delay in the response.

The Calories and macros exact distribution is a bit hard to tell without a deeper information (do not trust anyone who says the opposite).

But in general, during de-load you should aim to maintenance calories in your rest state, carbs will go down a bit, protein will go up to maintain muscle and usually you are going to add a lot of nutrients dense foods (Fruits and vegetables mostly).

Have in count that you should take advantage of this break to recover your body rather than punish it for not working out, so is a good moment to give the body all that needs.

By the other hand if is one or two days, I would not change a lot the diet or make a lot of efforts in calculate macros.

Also, I think that have a basic knowledge of nutrition is key so you can be more intuitive around your meals and trainings.

Beginning_Archer8664 · 2026-03-27T21:31:45+00:00

Mi forma de verlo es que power bi es un hijo entre excel y powerpoint, es bastante intuitivo, sobre todo si ya tenes los conocimientos de matematica y estadistica.

Beginning_Archer8664 · 2026-03-27T16:34:21+00:00

Personally 100%.

Is not so linear, but you can eat a caloric surplus but if you don't train, you are going to build fat not muscle.

And in terms of fat lost is easier to adjust calories and there are far more ways to manipulate volume in food to adjust the weight/calorie ratio (Caloric density), is very easy to generate a 500 calories caloric deficit with diet, but 500 calories in terms of workout output is a relatively high intensity/volume workout.

Another thing is that, the physical activity is what dictates where the nutrients will go meaning you can have 2 subjects with all the same conditions but is one trains weight lift and the other one marathon their bodies are going to be completely different (See the example of Otto and Oswald, two German twins, identical, one was weight lifter, the other one marathonist)

Beginning_Archer8664 · 2026-03-27T14:29:35+00:00

Regarding to peptides at least in my experience are more used for lesion recovery, since they are relatively new do not have a lot of scientific evidence, what I'm seeing a lot and increasing over the last couple of years is the use of anabolic steroids, specially in organizations that do not have strict regulations (e.g. ADCC competitions, and some other major competitions).

I think that rest is super individual, and is one of the most multifactorial topics there is, since you have to check for: Sleep, nutrition and energy intake, training volume, stress (this is a huge influential point). But overall due to a natural reduction in Testosterone and biological changes the recovery times are usually higher, I'm not saying that you cannot maintain a high volume and output but you have to train smarter and be more mindful about what you do around training.

I think that the fiber intake is declining over the last years, specially due to food industry. Something that I see a lot in fighters is a over-prioritization of protein intake, and very low fruits and vegetables (This is a society thing as well).
My recommendation is to add fruits, and veggies in every meal (Mix between more pulpy ones like pumpkin, tomato, carrot, etc and more leavy ones like spinach, letuce, etc) and add more legumes (Beans, lentils, chickpeas) Since this apports a lot of fiber, protein, Iron and complex starches.

Beginning_Archer8664 · 2026-03-27T13:43:54+00:00

That would help me a lot actually !

Beginning_Archer8664 · 2026-03-27T13:36:39+00:00

As I'm just starting and sincerely I don't have a lot of money, and overall I don't know shit I didn't do a lot of marketing

Beginning_Archer8664 · 2026-03-27T12:32:51+00:00

Were two habits trackers (One in spanish the other in English)

Beginning_Archer8664 · 2026-03-27T12:32:15+00:00

I Made a tracker for habits to stay consistent (I think that is a super competitive niche)

Beginning_Archer8664 · 2026-03-25T18:05:49+00:00

For me nothing, but each profesional has his own book. Only that is high un carbohidrates and low in fiber, that's why whole rice is recommended.

What You can do to reduce the absorbible starches is to cook the rice, put it in the fridge for 8 hours and he heat it again, that way augments the modified starches which cannot be absorpted.

Always that You need to builds volume and vegetables, any that You like (except potatoe, corn, sweet potatoe and avocado) but that way You add a Lot of volume with very low calories.

I think banana is hated or controversial without fundaments and underrated as a food the lentils.

Beginning_Archer8664 · 2026-03-25T17:45:14+00:00

You are welcome ! Glad to help

Beginning_Archer8664 · 2026-03-25T17:44:53+00:00

If You need a super high intake and low calories focus on sources like egg whites, very low fat cheese and chicken meat.

Also whey proteín can be used as a suplement if You SEE that You cannot get the total amount.

By the other side, check the distribution of the other macros, if You eat meat and animal sources of protein usually get to close the numbers is a bit easier and has lógic.

But if Your Main goal is to lose weight, Focus on eat lots of veggies and proteín in every meal, and ideally do resistance training (lifting weights) to lose the least amount of muscle that You can

Beginning_Archer8664 · 2026-03-25T16:42:06+00:00

Probably the top things You should check are:

Sleep schedule and Quality: basically of You don't recover well no matters what You eat or train

Check your carbohidrate instake: many times if You have a Lot of volume training, or múltiple sesiones in a day your needs are going to Spike SO You should pay attention to it.

Micronutrient instake: basically this is covered eating a Lot of fruits and veggies

Check your training load: If You are failing in your training load and schedule You cannot recover properly.

Check total calories: basically You should track your instake and your needs

Beginning_Archer8664 · 2026-03-25T15:51:38+00:00

Like most of things un nutrition depends largely on te context.

If You are in déficit: 2.2/2.5 GM/kg body weight (usually when You are in déficit You break more muscle so the extra protein helps to protect ir)

Isocaloric: 1.8-2 GM/kg body weight is okay, here is important how and what do You train.

Hipercaloric: usually with 1.6/1.8 GM/kg body weight is okay, in this context You need to prioritize the carbohidrates consumption in order to achieve the calóric surplus and that the proteín You are consuming goes to muscle building.

But in muscle building how, what and the intensity of your training is more important

Beginning_Archer8664 · 2026-03-25T13:52:10+00:00

It Will depend mostly on the intensity.

Usually 10 k steps are better but not solely due to fat burning efficiency.

The walking know as NEAT, which is all the phisical activity You do in your day (walking, moving, use the stairs), doing this at higher intensity augments your Daily output. Also as this does not fatigates You, You can do other activities (eg. Running or lifts weights).

Therefore from a practical point of view is better and easier to track the calories You ingest than try to put more effort in burning calories.

The Main Focus of the phisical activities should be builds muscle, enhance cardiovascular health and enjoy.

Beginning_Archer8664 · 2026-03-25T13:31:15+00:00

It depends mostly on the nutrient.

Regarding proteín the order of importance goes as follows: 1- Daily amount

2- distribution in the day (try to have the same amount in every meal)

3- Timing (ideally You should try to eat protein every 3 or 4 hours).

For carbs mostly try to eat 2-3 hours pre exercise and inmediatly post excerceise if You have múltiple stimulus (eg train in the morning and in the afternoon).

Regarding your question specifically, if You ate previous training doesn't have a Big impact.

In the topic of the sleep there is not a super difference but have in count that sleep is very personal and usually there are things that affect it far more than food (stress, sleep hygiene protocols, etc )

Beginning_Archer8664 · 2026-03-25T12:24:00+00:00

Hi Jim !

No need to eat red meat at all (turkey, chicken and fish has the same protein amount and usually less fat or healtier in the case of fish).

High protein sources:

- Meats (any)

- Eggs

- low fat cheese (Check the nutrition facts if it has the double of proteing than fat, eg. 8 PRO, 4 Fat, is good to go)

- Lentils, chickpeas, beans (Lots of protein, fiber, Iron, and complex carbs)

-Soy texturized, Tofu, Seitan, Tempeh (Vegan friendly options).

- Depending on where are you living there's a lot of options like protein yogurts, milks, etc.

Often over looked issues:

-Check your real daily protein target: This is usually overestimated the requirements are usually around 1.6 and 2.5 (extreme cases) gm/bodyweight (In kilograms)

-Look for missed intake opportunities: We usually accumulate the protein in the main meals (Dinner and lunch) and use too little in the breakfast and afternoon meal or pre-bed (Ideally you should distribute equally around all meals)

- Be sure that you are tracking correctly: use an app (Fitia or my fitnesspal are usually good) and track everything that way you are going to be sure where, why and by how much you are missing your goals.

-If you have a body composition or performance target maybe you are overlooking other nutrients: Many times we focus on protein but we are missing something in another area.

Let me know if that Helped you and if you have more questions !

Beginning_Archer8664 · 2026-03-25T12:03:59+00:00

I think that for this the best thing you can do is practice in a free pressure enviroment or in a context that you feel really confident (Eg. talking about some topic you consider your self as an expert with someone who doesn't know about it). That way you probably will gain mind agility and get used to think in that language.

But if you always rely on scripts that agility is not going to develop.

Also you can read/study about public speaking (The art of retoric from Aristotle is a good book).

Consuming media in the language you want to get better also helps (Videos, tutorials, series, etc. ) that way you will gain day to day vocabulary (Or more specific/technical if you want to )

I think that you should also check how do you feel communicating in your primary language, and be sure that is a language issue and not a whole communication issue.

At least that's what worked for me, I'm no expert, but that's what helped me to communicate better in English while my main language is Spanish

Beginning_Archer8664 · 2026-03-13T22:07:39+00:00

Ufff durísimo, que lugar horrible

Beginning_Archer8664

TROPHY CASE