The last few years have been a pretty long road - multi-year recovery from being run over by a truck, followed by the last two years gaining strength (that was lost during recovery, and then some strength that I never had before) and cutting fat (that was gained during recovery). And let me add right here, thank you to the BB Forum community. I wouldn't have had the results I've had so far, without this community. You guys have a lot of knowledge and motivation, and it really has helped me with everything.
So far I've come down from my peak of 273 pounds to my current weight, and after having thought about it for many months I've decided to take the plunge and train for a fight in an MMA / cage match.
I'm going into this with open eyes -- I am over 35 with no formal training in anything; but it's something I want to at least make a run at before I get any older, so at the worst I can always say I tried it. Win, lose or draw - I just want 1 regulation fight in my life.
As I see it, I need to lose at least 25 more pounds (I am eyeing a fighting weight of 185, which would mean a walk-around weight of around 200), maintain my current strength levels, increase my endurance/cardio (a lot), and (of course) learn some basics (wrestling, JJ, kickboxing - I signed up for a training camp today, starts Monday).
I'm putting a 1-year goal on this - eg. I would like to be "fight-ready" in less than one year from today.
Last edited by ArizonaEli; 08-20-2011 at 11:28 AM.
http://forum.bodybuilding.com/showth...hp?t=121703981
2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
You then multiply these by an 'activity variable' to give TEE. This Activity Factor[/u] is the cost of living and it is BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:
1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
Mifflin-St Jeor
BMR = [9.99 x 103] + [6.25 x 182] - [4.92 x 36] + 5 = 1035 + 1137 - 177 + 5 = 2000
Katch-McArdle
BMR = 370 + (21.6 x ([103 x 82]/100)) = 2194
Lifestyle multiplier should be 1.6 - 1.8 I would guess, since I will have 9 training sessions per week (6 days/week, with 3 two-a-days. Total calorie requirement: 3200 - 3950
Since I want to lose ~2 pounds per week until I reach 205 pounds I'd assume I need to run a ~1000/day calorie deficit, which means calorie intakes of 2200 - 2950/day. I'll have to recalculate as I lose weight of course, but I'm not planning to micro-manage it ... if I stop losing weight before my goal I'll rework the numbers, otherwise I'll just stick to it.
My protein intake needs to be 150 grams/day at the minimum, I believe.
I'm not a cave-man dieter or anything of the sort, but I eat clean (no cookies / sugared drinks / mcdonalds etc). Typical breakfast is oatmeal and a protein shake, typical lunch is stir-fry (lean meat + vegetables and peppers), typical dinner is a turkey sandwich and protein shake.
Couple of items:
The calorie intake seems really high -- I already train pretty hard and I don't eat anywhere near that much. If anyone browses this and has thoughts about it, feel free to post.
Protein intake seems ok at 1.5 x weight(kg)?
Training schedule will look something like this (subject to adjustment):
Day 1: Rest
Day 2: 2 hours fight training / rest / 1 hour strength training
Day 3: 2 hours fight training
Day 4: 2 hours fight training / rest / 1 hour strength training
Day 5: 2 hours fight training
Day 6: 2 hours fight training / rest / 1 hour strength training
Day 7: Cardio / Endurance training
I'll post something like this in the fat loss forum too, for more exposure/feedback.
Awesome idea, I wish I would have attempted it when I was younger. But, it didn't exist, at least in the legal sense back then, haha. More of a lion heart deal in my prime.
I have taken self defense classes and did some amatuer boxing in my late teen and early twenties, but MMA looks like it would mean a clean start for sure. Some of those guys like to hurt people and don't see it as a "sport"... Luckily most just like to fight though but are decent guys from what i've seen. Learn your first opponents history before you step in. But you probably already thought of that?
I'll check in to see how your doing every so often.
Tuff getting someone to acknowledge your journal isn't it? Glad to help.
Awesome idea, I wish I would have attempted it when I was younger. But, it didn't exist, at least in the legal sense back then, haha. More of a lion heart deal in my prime.
I have taken self defense classes and did some amatuer boxing in my late teen and early twenties, but MMA looks like it would mean a clean start for sure. Some of those guys like to hurt people and don't see it as a "sport"... Luckily most just like to fight though but are decent guys from what i've seen. Learn your first opponents history before you step in. But you probably already thought of that?
I'll check in to see how your doing every so often.
Tuff getting someone to acknowledge your journal isn't it? Glad to help.
ttyl,
Jim
Hey Jim thanks for checking in. I'm a bit (a lot) too old to be making a run at anything important, but I am treating this seriously as I want to give a good effort when I do fight. Back when the UFC was just getting started (and then becoming illegal in 37 states) there was no training available so I missed out on the chance to do anything big. Better late than never, though.
As for not getting a lot of looks in this thread, I don't look good in a bikini so I don't have any expectations of getting tons of replies from random people.
100% Raw / Natural
July 2009 - 273 pounds - PL Total: 540
July 2010 - 255 pounds - PL Total: 775
July 2011 - 221 pounds - PL Total: 1065
July 2012 - 228 pounds - PL Total: 1240
As for not getting a lot of looks in this thread, I don't look good in a bikini so I don't have any expectations of getting tons of replies from random people.
LOL, ain't that the truth. I guess for some there is nothing like trolling for honeys in between trying to choose a new pre workout to use. :/
Warmup
2 minute Jump Rope
10 x Ab Mat
10 x Squats
10 x Chin Up, Chest to Bar
10 x Push Up
10 x Dip
2 minute Concept2 Rower
30 minutes Striking Drills
Circuit Training
30 seconds ME Heavy Bag striking
10 second rest
30 seconds ME Heavy Bag Kicking
10 seconds rest
30 seconds ME Ground Dummy striking
10 seconds rest
30 seconds 20# Ball Slam
60 seconds rest/recovery
30 seconds ME Heavy Bag striking
10 second rest
30 seconds ME Heavy Bag Kicking
10 seconds rest
30 seconds ME Ground Dummy striking
10 seconds rest
30 seconds 20# Ball Slam
60 seconds rest/recovery
30 seconds ME Heavy Bag striking
10 second rest
30 seconds ME Heavy Bag Kicking
10 seconds rest
30 seconds ME Ground Dummy striking
10 seconds rest
30 seconds 20# Ball Slam
3 minute rest
10 minute run
100% Raw / Natural
July 2009 - 273 pounds - PL Total: 540
July 2010 - 255 pounds - PL Total: 775
July 2011 - 221 pounds - PL Total: 1065
July 2012 - 228 pounds - PL Total: 1240
Bench Press
Warmup
10 x 45
5 x 75
5 x 105
5 x 135
3 / 3 / 3
3 x 165
3 x 190 8 x 215
e1rm: 266.6
Assistance Work
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
100% Raw / Natural
July 2009 - 273 pounds - PL Total: 540
July 2010 - 255 pounds - PL Total: 775
July 2011 - 221 pounds - PL Total: 1065
July 2012 - 228 pounds - PL Total: 1240
10 x Samson Stretch
10 x Squat
10 x AbMat
10 x Push Up
10 x Dip
10 x Pull Up
15 minutes heavy bag work, kicks
Circuit Training
r1
30 seconds x Heavy bag Striking
10 seconds rest
30 seconds x Thai Knees
10 seconds rest
30 seconds x 20# Ball Slam
10 seconds rest
30 seconds Burpees
60 seconds rest
r2
30 seconds x Heavy bag Striking
10 seconds rest
30 seconds x Thai Knees
10 seconds rest
30 seconds x 20# Ball Slam
10 seconds rest
30 seconds Burpees
60 seconds rest
r3
30 seconds x Heavy bag Striking
10 seconds rest
30 seconds x Thai Knees
10 seconds rest
30 seconds x 20# Ball Slam
10 seconds rest
30 seconds Burpees
60 seconds rest
5 minute rest
Three 2-minute rounds full contact sparring (kickboxing), 1 minute rest between rounds
One 5-minute rounds submission grappling
Session 2:
CrossFit
For time, complete:
15 x 135# Power Clean
15 x Bar Burpees
12 x 135# Power Clean
12 x Bar Burpees
9 x 135# Power Clean
9 x Bar Burpees
6 x 135# Power Clean
6 x Bar Burpees
3 x 135# Power Clean
3 x Bar Burpees
9:17
Last edited by ArizonaEli; 09-07-2011 at 07:55 AM.
100% Raw / Natural
July 2009 - 273 pounds - PL Total: 540
July 2010 - 255 pounds - PL Total: 775
July 2011 - 221 pounds - PL Total: 1065
July 2012 - 228 pounds - PL Total: 1240
Warmup
2 minute Jump Rope
60 second rest
2 minute Jump Rope
60 second rest
2 minute Jump Rope
3 minute Shadow Box
3 minute hand combinations on heavy bag, orthodox stance
60 seconds rest
3 minute hand combinations on heavy bag, southpaw stance
60 seconds rest
3 minute MT strikes on heavy bag, orthodox stance
60 seconds rest
3 minute MT strikes on heavy bag, southpaw stance
60 seconds rest
3 minute hand and leg combinations on heavy bag, orthodox stance
60 seconds rest
3 minute hand and leg combinations on heavy bag, southpaw stance
60 seconds rest
3 minute power strikes on heavy bag, orthodox stance
60 seconds rest
3 minute power strikes on heavy bag, southpaw stance
60 seconds rest
Session 2:
Warmup
2 minute VersaClimb
10 x Pull Ups
10 x Ring Dips
10 x Squats
10 x Push Ups
10 x Toes to Bar
CrossFit
For time:
10 x Burpee Pull Ups
10 x Bicycle Crunches
400m Run
10 x Burpee Pull Ups
10 x Bicycle Crunches
400m Run
10 x Burpee Pull Ups
10 x Bicycle Crunches
400m Run
9:43
100% Raw / Natural
July 2009 - 273 pounds - PL Total: 540
July 2010 - 255 pounds - PL Total: 775
July 2011 - 221 pounds - PL Total: 1065
July 2012 - 228 pounds - PL Total: 1240
Warmup
3 minute Jump Rope
3 minute Concept2 Rower
10 x Push Up
10 x AbMat
10 x SprinterAbs
10 x Dips
10 x Squats
10 x Pull Ups
Weighted Pull Ups, Strict Dead Hang, Chest to Bar
3 x 10#
3 x 20#
3 x 30#
3 x 45#
3 x 60#
2 x 75#
1 x 90#
5 minutes Heavy Bag Striking
Three 2-minute rounds, light sparring
Three 2-minute rounds, full contact sparring
Session 2:
Warmup
2 minutes VersaClimb
10 x Pull Ups
10 x Squats
10 x Push Ups
10 x T2B
10 x Pull Ups
10 x Squats
10 x Push Ups
10 x T2B
Bench Press
Warmup
10 x 45
5 x 75
5 x 105
5 x 135
6 x 165
5 / 3 / 1
5 x 180
3 x 205
3 x 225
Assistance Work
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
10 x 60 DB Biceps Curl
10 x 145 Bench Press
Last edited by ArizonaEli; 09-16-2011 at 01:38 AM.
100% Raw / Natural
July 2009 - 273 pounds - PL Total: 540
July 2010 - 255 pounds - PL Total: 775
July 2011 - 221 pounds - PL Total: 1065
July 2012 - 228 pounds - PL Total: 1240
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