New plans for my life. Time to get serious.

[eldolor]

It's time for a change. I've dropped the people in my life that have been slowing me down, causing problems in my life, and now I'm going to do nothing but pay attention to school, the gym, and soon my MMA training team.

To start things off, I used to work out a pretty good amount. Things happened and I got lazy, and lost tons of muscle and gained some pretty good weight.

I am 22, 5 foot 10 inches, and weigh 155 pounds. I used a caliper I had from about 2 years ago where I was going to get serious with life until things happened, and found out that I'm 18% body fat.

So right now, my goal is to lose fat. I do want to gain some lean muscle, but losing fat is my main goal right now, and I need to lose as much as possible while not losing any lean muscle in the process for the next 2 months. Next semester I have a whole new set of plans for my life, and I want to be in the best shape possible when I start that.

So here is my diet. After doing a few tests and calculations online, I found out that I'll be burning around 1,900-2,000 calories a day. So I am looking to have a diet to be less than that, so I can lose weight. Now I will be starting MMA as soon as I figure out where I will be working, so I am not looking to get huge. My workout consists of lifting 3 days a week with mostly 3-4 sets of 15-20 reps, for more endurance than focusing on brute strength. I'll be doing HIIT for the the 2 days of the week that I'm not lifting.

Breakfast - 201 Calories/16 Protein/28 Carbs/3 Fat
1/2 cup Oatmeal with cinnamon topping
3 boiled egg whites

Morning Snack-Averages/Estimates - 125 calories/15 Protein/15 Carbs/? Fat
Almonds, Beef Jerky, or a Protein Bar

Lunch - 490 Calories/30 Protein/59 Carbs/14 Fat
1 can of Tuna
1/2 a pack of whole wheat crackers
1 apple

Pre-Workout - 464 Calories/30 Protein/59 Carbs/14 Fat
1 cup skim milk
1 scoop chololate whey
2 tbsp peanut butter
5 grams creatine
5 grams glutamine
1/4 cup oatmeal

Post-Workout - 295 Calories/36 Protein/32 Carbs/1.5 Fat
2 cups water
1.5 scoops vanilla whey
2 tbsp orange gatorade
5 grams creatine
5 grams glutamine

Bedtime - 120 Calories/23 Protein/4 Carbs/1 Fat
1 cup water
1 scoop casein protein
5 grams glutamine
10 grams arginine
2 grams carnintine

Total
Calories - 1,695
Protein - 165
Carbs - 174
Fat - 36.5

On weekends, I will switch it up a little. I'll probably be working doubles on the weekend, which means I won't have my protein shakes, so I'm not sure what I'll be eating. I do know that it will be healthy, but I also know I'll be cutting down on the calories a little to keep the calories down while making sure the protein is still up there.

So any advice?

[N4th4n]

Could eat alot more, especially if you're training MMA and lifting.
If you're not losing weight you'll know if you're eating too much.
Don't know if you didnt bother mentioning them or what, but diet could do with some veg.

[eldolor]

Originally Posted by N4th4n

Could eat alot more, especially if you're training MMA and lifting.
If you're not losing weight you'll know if you're eating too much.
Don't know if you didnt bother mentioning them or what, but diet could do with some veg.

I do eat random salads. Usually they consist of a little bit of light ranch dressing, and a boiled egg or two.

I am not training for MMA right now. That will come starting next year. Right now I am going to be spending the time getting in shape, with my main focus being losing weight while not losing muscle. The main muscle gaining will come when the MMA starts, and I KNOW that I'll be upping my calories then for sure. But I'm 18% BF right now, at 5 foot 10 and I weigh 155 pounds. I'm hoping to lose 1 pound of fat a week at least, and I've heard 1 pound of muscle is a good goal per week when fat is the main concern, so I've put my goal to be 155-160 by the end of the year, but with 8 less pounds of fat.

[barbellina]

no offense but 5'10 155 is already kind of light, what do you intend to cut to? either way you can get away with eating more, at least 2000, even to lose weight at your height and age. Also I'd definately bump your fat intake up or at least take some fish oil to get your EFA's in

[eldolor]

Originally Posted by barbellina

no offense but 5'10 155 is already kind of light, what do you intend to cut to? either way you can get away with eating more, at least 2000, even to lose weight at your height and age. Also I'd definately bump your fat intake up or at least take some fish oil to get your EFA's in

I know I am already kind of light. That's why I'm keeping my protein high and taking supplements to help me out in the gym and to recover.

I do take fish oil pills. I guess I should have put that in the original post.

[Kyle.Lgk]

Originally Posted by eldolor

I am 22, 5 foot 10 inches, and weigh 155 pounds.
I'm 18% body fat.
my goal is to lose fat
lifting 3 days a week with mostly 3-4 sets of 15-20 reps
I'll be doing HIIT for the the 2 days of the week that I'm not lifting.

Total
Calories - 1,695
Protein - 165
Carbs - 174
Fat - 36.5

Oh man... I dont know where to start. 1st off, I was very similar to you... in body, definitely not in mind

When I started training (less than 3 years ago) I was 21, 5'11, 155lbs, ~12%bf
Today I'm an MMA middle weight (Record 3-1) @ Age 24, 5'11, 190lbs, ~8%bf (look at my progress pics)

If you're 18% bf at that height and weight you must have very little muscle. Your goal should NOT be to lose fat... you need to gain muscle... you need to bulk... the fat will come right off as your metabolism increases. The more lean mass you have, the quicker the fat will come off.

If you eat 1600 cals a day you will just become skinny fat (if your not already). You will not have an attractive shape. The biggest mistake I made for the 1st like 1.5yrs of my training was not eating enough. Today my maintanence calories are ~3200/day. If you're training with proper intensity for 45-75min, 1600 cals will put you way deep into a deficit.

Train 4-5 days a week, and lift heavy! At 15-20 reps you're wasting your time, you will not build much muscle. When I "cut" I go even heavier (lower rep) so that my muscles don't atrophy. You should lift in a 6-12 rep range, 3-4 workouts per muscle, 3-4 sets per workout

I think you should shoot for 2200-2500 cals on workout days (even higher if you really wanna add some good size)
Protein = 1-1.5g per lb of BW or LBM
Fat = 20-25% of total cals
Carbs = fill up the rest to meet caloric requirements

Youre not getting any carbs after workouts to replace muscle glycogen... it doesn't matter if its at night, you need to eat the bulk of ur carb intake surrounding your workout

1 more thing... Don't wasting money on glutamine, arginine and carnitine, they're not gonna do sht for you... stick to the basic supplements (Multi, fish oil, whey) until you plateau (which will be a long time from now)

Hope this helps

[eldolor]

Originally Posted by Kyle.Lgk

Oh man... I dont know where to start. 1st off, I was very similar to you... in body, definitely not in mind

When I started training (less than 3 years ago) I was 21, 5'11, 155lbs, ~12%bf
Today I'm an MMA middle weight (Record 3-1) @ Age 24, 5'11, 190lbs, ~8%bf (look at my progress pics)

If you're 18% bf at that height and weight you must have very little muscle. Your goal should NOT be to lose fat... you need to gain muscle... you need to bulk... the fat will come right off as your metabolism increases. The more lean mass you have, the quicker the fat will come off.

If you eat 1600 cals a day you will just become skinny fat (if your not already). You will not have an attractive shape. The biggest mistake I made for the 1st like 1.5yrs of my training was not eating enough. Today my maintanence calories are ~3200/day. If you're training with proper intensity for 45-75min, 1600 cals will put you way deep into a deficit.

Train 4-5 days a week, and lift heavy! At 15-20 reps you're wasting your time, you will not build much muscle. When I "cut" I go even heavier (lower rep) so that my muscles don't atrophy. You should lift in a 6-12 rep range, 3-4 workouts per muscle, 3-4 sets per workout

I think you should shoot for 2200-2500 cals on workout days (even higher if you really wanna add some good size)
Protein = 1-1.5g per lb of BW or LBM
Fat = 20-25% of total cals
Carbs = fill up the rest to meet caloric requirements

Youre not getting any carbs after workouts to replace muscle glycogen... it doesn't matter if its at night, you need to eat the bulk of ur carb intake surrounding your workout

1 more thing... Don't wasting money on glutamine, arginine and carnitine, they're not gonna do sht for you... stick to the basic supplements (Multi, fish oil, whey) until you plateau (which will be a long time from now)

Hope this helps

I'm not afraid of eating too much. It has just been too long since I've been into lifting and at that time, I couldn't lift as much as I wanted and I was eating a lot(healthy though) and seemed to never actually lose weight.

I will bump it up to around 2,000-2,200 for the first week and see how that works for me. If I feel like I still need more calories, I'll add some.

Do I need the carbs right after the workout(in the protein shake) or 30 minutes to an hour after in a meal?

When I see UFC pros training, it seems like they usually do higher sets. I'll look into it, and see what would be best. I'd love to be able to do low sets for more strength, but MMA is more about endurance than going for a lucky knock out so I figured doing extra sets would help train more endurance than brute strength.


Since you're used to training for MMA, how would you suggest a legs workout? Since it's not about size in MMA, what would be the best workout? I can not do squats because I work out a long and do not want to risk anything bad from happening.

My workout is in another thread of mine if you wouldn't mind going there and checking it out and giving advice.

But let me key this in on you. I'm not planning on going pro by any means, I'm just entering the criminal justice field and next semester I am going to be taking training to become a cop. People don't play very nice here, and I live in the second highest are in the nation for pill overdoses(illegally obtained, that is) and people don't play around. So I plan on being prepared, and having MMA training will look better on my resume as well. Of course, I will also find it fun and consider it a major hobby, but it won't be a career or try to be.

[determined4000]

Originally Posted by eldolor

Breakfast - 201 Calories/16 Protein/28 Carbs/3 Fat
1/2 cup Oatmeal with cinnamon topping
3 boiled egg whites

Morning Snack-Averages/Estimates - 125 calories/15 Protein/15 Carbs/? Fat
Almonds, Beef Jerky, or a Protein Bar

Lunch - 490 Calories/30 Protein/59 Carbs/14 Fat
1 can of Tuna
1/2 a pack of whole wheat crackers
1 apple

Pre-Workout - 464 Calories/30 Protein/59 Carbs/14 Fat
1 cup skim milk
1 scoop chololate whey
2 tbsp peanut butter
5 grams creatine
5 grams glutamine
1/4 cup oatmeal

Post-Workout - 295 Calories/36 Protein/32 Carbs/1.5 Fat
2 cups water
1.5 scoops vanilla whey
2 tbsp orange gatorade
5 grams creatine
5 grams glutamine

Bedtime - 120 Calories/23 Protein/4 Carbs/1 Fat
1 cup water
1 scoop casein protein
5 grams glutamine
10 grams arginine
2 grams carnintine

Total
Calories - 1,695
Protein - 165
Carbs - 174
Fat - 36.5
So any advice?

Too low in calories
way to low in fat (.4-.5g/lb body weight)
You should be at least at 2000 (200g protein, 75g fat, 175g carbs= 2175 calories)
you need to be getting better nutrients out of your carbs (veggie, fruit, whole grain)
You dont need 3.5 scoops of pro powder a day. Eat more whole food (more filling too)
Where is dinner?
3 shakes for your last 3 meals is stupid
Additions: chicken breast, variety of fruit and veg, peanut butter/nuts/oil

[gordonrumble]

Under 1900 calories on an MMA and weightlifting diet at 5'10" and 22 years old is very inadequate. I don't know where you got your math from, but it's off. Eat more, maybe 2500 calories a day? You'll gain muscle on that, and that muscle will consume calories and burn off fat very quickly. No need to lose fat then gain muscle, that's just making it harder on yourself in both directions (losing fat will be harder, and gaining muscle later will be harder).

[eldolor]

Originally Posted by determined4000

Too low in calories
way to low in fat (.4-.5g/lb body weight)
You should be at least at 2000 (200g protein, 75g fat, 175g carbs= 2175 calories)
you need to be getting better nutrients out of your carbs (veggie, fruit, whole grain)
You dont need 3.5 scoops of pro powder a day. Eat more whole food (more filling too)
Where is dinner?
3 shakes for your last 3 meals is stupid
Additions: chicken breast, variety of fruit and veg, peanut butter/nuts/oil

A big reason I like protein shakes is because they are convenient. There are times I don't just can't go to the kitchen and cook something up, so I can spend a minute and have a meal for the go.

I have decided to add some extra calories. I was thinking of something rather simple to cook so I can almost make it a staple, and I was trying to think of something I used to fix before for my diet. I came up with a chicken wrap. I can use a whole wheat burrito and fill it with chicken and lettuce, and make a wrap. That way...even if I'm on the go...it will be simple to eat while heading out. Maybe I can find a sugarless, or really low sugar, BBQ sauce to put on it..and make it a perfect addition.

So I guess I would throw this in about an hour after the workout.

Oh, I left out something else. Since I don't get a very high amount of fiber, I tend to keep a box of propel flavoring for bottled waters and put some fiber powder in with it so I have a tasty 'fiber' shake. I don't do exact measurements for it but I go for 5 grams of fiber each drink. I usually do 1-2 a day. A lot of times I will be having one of these in the morning for breakfast, and putting some caffeine powder in them to make a low calorie energy drink.

[determined4000]

Originally Posted by eldolor

I don't get a very high amount of fiber

thats becuz you lack a nutritious diet
why no veggies (u say you are trying to cut calories but dont eat any)?
Veggies= nutrients, fiber, satiety

[KurtyJ99]

MMA training + lots of food = high metabolism

1600 sounds way too low imo, i agree.

[Kyle.Lgk]

Originally Posted by determined4000

Too low in calories
way to low in fat (.4-.5g/lb body weight)
You should be at least at 2000 (200g protein, 75g fat, 175g carbs= 2175 calories)
you need to be getting better nutrients out of your carbs (veggie, fruit, whole grain)
You dont need 3.5 scoops of pro powder a day. Eat more whole food (more filling too)
Where is dinner?
3 shakes for your last 3 meals is stupid
Additions: chicken breast, variety of fruit and veg, peanut butter/nuts/oil

Originally Posted by gordonrumble

Under 1900 calories on an MMA and weightlifting diet at 5'10" and 22 years old is very inadequate. I don't know where you got your math from, but it's off. Eat more, maybe 2500 calories a day? You'll gain muscle on that, and that muscle will consume calories and burn off fat very quickly. No need to lose fat then gain muscle, that's just making it harder on yourself in both directions (losing fat will be harder, and gaining muscle later will be harder).

^nice posts, good advise

Originally Posted by eldolor

A big reason I like protein shakes is because they are convenient. There are times I don't just can't go to the kitchen and cook something up, so I can spend a minute and have a meal for the go.

I have decided to add some extra calories. I was thinking of something rather simple to cook so I can almost make it a staple, and I was trying to think of something I used to fix before for my diet. I came up with a chicken wrap. I can use a whole wheat burrito and fill it with chicken and lettuce, and make a wrap. That way...even if I'm on the go...it will be simple to eat while heading out. Maybe I can find a sugarless, or really low sugar, BBQ sauce to put on it..and make it a perfect addition.

So I guess I would throw this in about an hour after the workout.

Oh, I left out something else. Since I don't get a very high amount of fiber, I tend to keep a box of propel flavoring for bottled waters and put some fiber powder in with it so I have a tasty 'fiber' shake. I don't do exact measurements for it but I go for 5 grams of fiber each drink. I usually do 1-2 a day. A lot of times I will be having one of these in the morning for breakfast, and putting some caffeine powder in them to make a low calorie energy drink.

Whey protein is not ideal all the time, it digests too fast. Grab some casein if you want shakes throughout the day. They aren't good for cutting tho cuz they don't satisfy your appetite (then again you really shouldn't cut)

A chicken wrap is still not enough carbs post workout.

As for fiber, eat vegi's every day and choose grains and breads high in fiber (double fiber, high fiber cereals n oatmeal, etc...) Get at least 25-35g every day.

You are way to fixated on keeping your calories low, you need to get over this and realize that once you begin adding muscle you'll have an easy time controlling your bodyfat

[Kyle.Lgk]

Originally Posted by eldolor

I will bump it up to around 2,000-2,200 for the first week and see how that works for me. If I feel like I still need more calories, I'll add some.

Good Idea, still think you should start higher tho.

Do I need the carbs right after the workout(in the protein shake) or 30 minutes to an hour after in a meal?

You can do either. You can blend up oats and throw them in the shake and/or get them in a meal shortly after. But don't underdo it, it's important you replenish glycogen after a workout. Shoot for at least 60 carbs in that next meal.

When I see UFC pros training, it seems like they usually do higher sets. I'll look into it, and see what would be best. I'd love to be able to do low sets for more strength, but MMA is more about endurance than going for a lucky knock out so I figured doing extra sets would help train more endurance than brute strength.

You need to build a foundation before you worry about sport specific MMA training... at your size (even as a lightweight) you wouldn't be able to handle the power of your opponents. Yes, endurance, technique, effective striking and a solid ground game are key to winning the fight.... But you need strength for effective striking, defense, take downs, submissions, etc... good fighters are very strong pound for pound.

Since you're used to training for MMA, how would you suggest a legs workout? Since it's not about size in MMA, what would be the best workout? I can not do squats because I work out a long and do not want to risk anything bad from happening.

I strength train and work on endurance on different days. With leg day I work for power in the off season with Squats, Deadlifts, Leg Press, Lunges, Hack Squats, etc... I ease up on leg days when I'm training for a fight, cuz the muscle fatigue hurts my MMA training. During that time I focus on single legged work, lots of drop sets for endurance, and I give up squats and deads to protect my lower back.

My workout is in another thread of mine if you wouldn't mind going there and checking it out and giving advice.

link me... I strength train 4 days a week, Muay Thai 2 days a week, Ju Jitsu 2 days a week, Endurance/Conditioning 3 days a week... It's vigourous, and when I begin to feel the onset of overtraining I lay off for a day or 2.

But let me key this in on you. I'm not planning on going pro by any means, I'm just entering the criminal justice field and next semester I am going to be taking training to become a cop. People don't play very nice here, and I live in the second highest are in the nation for pill overdoses(illegally obtained, that is) and people don't play around. So I plan on being prepared, and having MMA training will look better on my resume as well. Of course, I will also find it fun and consider it a major hobby, but it won't be a career or try to be.

Good luck to you... stay open minded, learn as much as possible

^responses in bold

[eldolor]

Originally Posted by Kyle.Lgk

Whey protein is not ideal all the time, it digests too fast. Grab some casein if you want shakes throughout the day. They aren't good for cutting tho cuz they don't satisfy your appetite (then again you really shouldn't cut)

A chicken wrap is still not enough carbs post workout.

As for fiber, eat vegi's every day and choose grains and breads high in fiber (double fiber, high fiber cereals n oatmeal, etc...) Get at least 25-35g every day.

You are way to fixated on keeping your calories low, you need to get over this and realize that once you begin adding muscle you'll have an easy time controlling your bodyfat

I have casein protein, I use it for a shake before bed.

How about a home made pizza? I have been fixing these for a while now, and they are very filling and seem pretty healthy as well.

Its stats are:

Calories- 425
Fat- 7(only 1.5 is sat/trans)
Carbs- 71
Protein- 23
Sugar- 5

It is crust, sauce, fat free cheese, and turkey pepperoni with some diced sweet onions.

[eldolor]

Originally Posted by Kyle.Lgk

Good Idea, still think you should start higher tho.

You can do either. You can blend up oats and throw them in the shake and/or get them in a meal shortly after. But don't underdo it, it's important you replenish glycogen after a workout. Shoot for at least 60 carbs in that next meal.

You need to build a foundation before you worry about sport specific MMA training... at your size (even as a lightweight) you wouldn't be able to handle the power of your opponents. Yes, endurance, technique, effective striking and a solid ground game are key to winning the fight.... But you need strength for effective striking, defense, take downs, submissions, etc... good fighters are very strong pound for pound.

I strength train and work on endurance on different days. With leg day I work for power in the off season with Squats, Deadlifts, Leg Press, Lunges, Hack Squats, etc... I ease up on leg days when I'm training for a fight, cuz the muscle fatigue hurts my MMA training. During that time I focus on single legged work, lots of drop sets for endurance, and I give up squats and deads to protect my lower back.

link me... I strength train 4 days a week, Muay Thai 2 days a week, Ju Jitsu 2 days a week, Endurance/Conditioning 3 days a week... It's vigourous, and when I begin to feel the onset of overtraining I lay off for a day or 2.

If I feel like I need more calories during the first week, I'll eat a little extra and take note of it to see how many calories I had that day.

I listed the stats of a pizza I make at times, it's a little bigger than those little pizzas that you put in the microwave, but VERY filling and tasty. I believe they have pretty good stats too, and little negative.

119928061 - That is the thread code. It will not let me link since I am new and don't have the post count yet.

I have 3 days of lifting, including a day for legs, and 2 days for HIIT. I will be unable to train on the weekends because I will be working doubles. Right now I am not doing MMA, that starts at the beginning of the year. So what would be the best method to train to get read for it? I do not have the flexibility I'd like, and that is something else I am working on for this.

[Kyle.Lgk]

Originally Posted by eldolor

I have casein protein, I use it for a shake before bed.

How about a home made pizza? I have been fixing these for a while now, and they are very filling and seem pretty healthy as well.

Its stats are:

Calories- 425
Fat- 7(only 1.5 is sat/trans)
Carbs- 71
Protein- 23
Sugar- 5

It is crust, sauce, fat free cheese, and turkey pepperoni with some diced sweet onions.

Looks fine, except its mostly enriched carbs... I tend to get my carbs from whole sources... the best being oats, rice, beans & sweet potatoes... I try to keep my processed carbs limited (whole wheat bread, oat cereal, whole wheat pasta)

Originally Posted by eldolor

I have 3 days of lifting, including a day for legs, and 2 days for HIIT. I will be unable to train on the weekends because I will be working doubles. Right now I am not doing MMA, that starts at the beginning of the year. So what would be the best method to train to get read for it? I do not have the flexibility I'd like, and that is something else I am working on for this.

I'd recommend lifting 4-5x a week, but if you can only do 3, go for a push/pull split:

1 Push - Chest/Shoulders/Triceps
2 Pull - Back/Traps/Biceps
3 Lower - Quads/Hams/Lower Back/Calves

Do some ab work on your HIIT days

Keep your intensity high and you shouldn't need to train for more then 60-75min of working sets. You can extend this for accessory workouts (arms, abs, calves, etc...)

A good rep range is ~5-10 depending on the lift.

Most importantly, switch it up, do something different every time (exercise order, reps, sets, etc...)

If you can do 4 days a week, do chest and shoulders on different days

As far as MMA training...

Each week I have 3-4 days of strength training, 2-3 days of endurance training and 4-6 days of cardio, (depending how close I am to a fight)... Obviously these days overlap... In addition to stretching for 15-20min after each workout, I have 2 days a week (1 on leg day, 1 on rest day) where I do a long (30-45min) full body stretch. I take 1 day to rest completely.

^this is an advanced style of training that is more for preparing for an upcoming fight... for now you should stick to the basics:

Focus on building a strength base. Lift heavy, stick to the big compound lifts (bench, military, rows, pull ups, squats, deadlifts) and build some solid muscle, strength is important. Once you have your strength base you can focus more on power (speed-strength) and do some ballistics training and accelerated movement.

For flexibility purposes stretch after every lift, emphasizing the muscles you just hit. Always focus some attention to hamstring and lowerback stretches.

Perhaps the most important component to MMA is endurance... in the cage, 1 minute feels like a life time. I like to have workouts dedicated to endurance. It includes high rep sets (anywhere from 15-100 reps depending on the exercise) with 30-60 seconds of jump roping in between sets. Also includes light clean n press, burpee pull ups, stair jumps, box jumps, sprints etc...

Hope this helps, let me know if you have any questions

[Scott~]

Listen to the experienced MMA guys. As soon as I read "when I see UFC pros training....." I rolled my eyes and facepalmed. It doesn't matter how they train because you are a bazillion light years away from a professional athlete and haven't yet established a base to work with.

Eat more, workout hard, reduce stress, and laugh until it hurts. Life is easy.

[Maestro]

can't go wrong with frozen Tilapia fillets. They are 30g of protein each.

here in California they are around $2.20 for 6 pre-wrapped frozen fillets.

I buy 5 of those at a time. It comes out to a little under $15 for 30fillets.

[Unforgiven349]

Originally Posted by Scott~

Eat more, workout hard, reduce stress, and laugh until it hurts. Life is easy.

good advice here.

[trance__dreamer]

Originally Posted by Scott~

Eat more, workout hard, reduce stress, and laugh until it hurts. Life is easy.

^^ this. too bad it won't fit into my signature, though. =(

[GermanBarbarian]

Originally Posted by Scott~

Eat more, workout hard, reduce stress, and laugh until it hurts. Life is easy.

live.laugh.love