NEED workout & diet to prepare for MMA!

[bsily]

hey guys, I had been posting in the bodybuilding forum, but turns out that's not the body I want. I want an mma body. more specifically, I am seeking a "Spartan" body like the dudes from 300. and from what i've read and seen, they are quite similar. I plan on joining and mma club in town when I can afford it. I'm 15, 6'1" weigh 165-168 and have roughly 11-13% body fat. I'll upload the pics of my body. my six pack I semi revealed but there's just a layer of fat covering them. they I can feel them underneath, SO close!

I have been running 5 days a week for nearly a month. about 2-3 miles a day. and I can tell my endurance was getting better. I was also consuming anywhere from 1200-2000 calories but avoiding junk food and soft drinks.

now for Christmas I'm getting a bench press, non Olympic due to the size of my room. I plan to deadlift, bench, squat, all that good stuff. I'm also buying whey protein powder for after my workouts so I can build leaner muscles. I'm gonna stay dedicated to it. btw, I also have a pull up bar for my door. it's pretty good

now that you've got some background, I was wondering what kind of workout should I doing to get that lean, cut look of Spartans and mma fighters? any good specific ones would be fantastic.

also I was looking for a good diet that could help muscle but also burn the stubborn fat that is holding back my abs. not like a super specific meal plan, but just some general guidlines to follow and stuff to get this body?

thank you so much in advance!

also if y'all have any good recommendations for what martial arts to get into. I'm interested in muay Thai, but suggestions are cool. but please stay on topic of workout and diet, I'll have questions for which martial arts later. thanks! :)

[bsily]

my pics as of now:

http://i922.photobucket.com/albums/ad69/bsvs/2010-12-22220525.jpg

http://i922.photobucket.com/albums/ad69/bsvs/2010-12-22220539.jpg

http://i922.photobucket.com/albums/ad69/bsvs/2010-12-22220556.jpg

http://i922.photobucket.com/albums/ad69/bsvs/2010-12-22220607.jpg

[bsily]

bump ^

[Lroz]

You don't need to join a MMA gym to have a 300 spartan or a MMA fighter build. You can still can go to a gym and train, I assume you are looking to have lean muscle and low bodyfat. Mma fighters training are usually circuit training workout where you have no rest in between, at most 30-60 seconds and head on to next exercises, that's their conditioning, your heart rate will be high and it will be high intensity, cardio are important for mma, they train with weights and bodyweight exercises. There are some mma training video on youtube that can give you an idea. It's more like a caveman/crossfit training routine.

Carry on with your weightlifting routine like squats, bench, deadlift, curl for now. You don't really have alot of bodyfat, just keep lifting and consume enough protein and calories.

When you can afford to go mma, you will find out you will need massive cardio, you can't gassed out during a fight and lose. Carry on with your weightlifting to get the strength and do a bit of cardio to make you ready for mma.

For your size, I would go for brazilian jiu jitsu. Muay thai is good for standup which is good. Take up boxing when you have time, reflexes and handwork will make your standup game even better. Wait till you get bigger and more strength, learn some wrestling. You'll be all rounded.

[jyim]

First of all, I highly suggest getting an olympic size barbell and weights. Please do not get anything shorter, you WILL regret it. And yes, squats, bench press, shoulder press, deadlift and rows are the ideal exercises in getting strong. Keep reps under 5. Check out rippetoe's starting strength for a great program. I highly recommend it.

You can later add power cleans, jerks, whatever olympic movements to build explosiveness, but those are much more advance.

As for your diet, you need to eat more. If you lean out now, you may have abs but you will look very small. Not something to be too proud about. For now, EAT MORE, build muscle, and then later on you can cut off the fat and look much bigger. There are LOTS of nutrition diets in the Nutrition section on Bodybuilding. Check out the Stickies at the top and you will be fine. Remember, it is very difficult to lose fat AND gain muscle. To gain muscle you will to eat more than maintenance. To lose fat, you need to eat less than maintenance. The sooner you understand this, the better. Right now, eat more than 2,000 calories and when you gain enough muscle mass, then cut the fat off.

As for what martial arts to do, Brazilian Jiu Jitsu (BJJ) and Muay Thai (MT) are the most talked about here so those are a good place to start. Boxing for punches, Muay Thai for kicks/knees/elbows/and clinch work, and BJJ for ground work. Ive only been doing Muay thai and I have enjoyed every moment of it.

Youre still young so take it easy because weight lifting and fighting have high chances of injury. Besure to learn the techniques for each lift.

Good luck and Merry Christmas!