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I started to loose weight 1 year ago, when I began to practice MMA. Few months ago I realized I lost too much weight so I began weightlifting. I was around 79 kg ( 174 pounds ) last year and my current weight is 68.5 kg ( 151 pounds ) and I am about 179 cm tall ( 5 feet 10 inches). My scale shows me I have around 17-18% body fat.

My diet consists of:

  1. Breakfast - around 8:00 AM

    • canned tuna in water ( 120g )
    • whole egg ( medium )
    • sometimes, but rarely ( since I try to cut ) 1 smashed banana with oatmeal

  2. Snack - around 10:00 AM

    • protein shake with water/milk ( 42g protein, 0.4g carbs, fiber 1.1g )

  3. Lunch

    • usually chicken breast with cheese and rice/potatoes

  4. Snack - around 2:30 PM

    • protein bar ( 16g protein, 25g carbs-15g simple sugars, fat 15g )

  5. Snack - around 5:00 PM

    • greek plain yogurt

  6. Dinner - around 9:30 PM

    • usually chicken breast with rice/potatoe, but in smaller portion than lunch

Thank you

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  • 6
    Sounds to me like your way of measuring BF% is very inaccurate.
    – Alec
    Oct 20, 2016 at 12:20
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    @Kosmo - As it is, your question is not really answerable You give rather vague representations of your food intake, and nothing about your workout regimens. Any answer would be throwing spaghetti at the wall.
    – JohnP ♦
    Oct 20, 2016 at 21:07
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    There are several ways to measure body fat and household scale is the LEAST accurate i'd say. Find a qualified nutritionist or sports coach and have them measure you BF with calipers.
    – ruslaniv
    Oct 21, 2016 at 4:05
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    FWIW, bioelectrical impedance analysis (the method used by consumer grade scales) is more accurate for measuring changes in body fat percentage rather than actual percentage, so focus less on the value and more on the changes over time. Measure yourself in the morning before you've eaten (fasting state). If you really want an accurate reading, you'll need to do a hydrostatic weighing and/or DXA scan--these results can be compared against each other and are far more accurate than BIA.
    – heropup
    Oct 21, 2016 at 4:39
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    FDA recommends 2 serves of canned tuna a week due to mercury levels
    – Joao Noch
    Jan 21, 2017 at 23:56

1 Answer 1

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One thing you can do - move rice/potato from dinner to breakfast. No carbs at dinner. MMA and other fightings makes you weight stable. To run lower your BF percentage - go to fitness club and work with heavy iron. Heavy training accelerates your metabolism by 24 hours, while MMA 2-3 hours after training.

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  • 1
    No carbs at dinner why? Where you base that? Work with heavy iron to lower bf? Again where is that based on? Those are not real advices.
    – wdika
    Jan 21, 2017 at 19:27
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    This is a bunch of misinformation and poorly understood concepts.
    – JohnP ♦
    Jan 22, 2017 at 14:07

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