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Lopez27
01-14-2010, 08:09 PM
Current:
5'8"
168 pounds
12%bf

Goal:
5'8"
155 pounds
6%bf

M- MMA Training(8-9pm)
T- Powerlifting Upper(3-4pm), MMA Training(8-9pm)
W- MMA Training(8-9pm)
Th-Powerlifting Lower(3-4pm), MMA 1on1 Fundamentals(8-9pm)
F-Rest
Sa- MMA Specific Weight Training (10-11am)
Su- Rest/Yoga




-Monday and Wednesday(MMA Only):

(7am) Breakfast:1 multi, 1 fish oil, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(12pm) Lunch: 1 multi, 2 cans tuna, 4 tbsp mayo 44c/50p/3f 420Cals

(3pm) Snack 1: 2 oz mixed nuts 10c/10p/32f 350Cals

(5:30pm) Snack 2: 1 multi, 2 Chicken Breast 1c/56p/17f/ 448cals

(7:30) Pre Workout:
16oz. water
1 Fudge-graham Zone bar 23c/14p/7f 210Cals

During Workout: 20 oz. Gatorade w/ 10g Glutamine 30c/0p/0f 125Cals

(9pm)Post Workout: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

Totals: 195c/ 257p/ 94f 2680Cals




-Tuesday and Thursday(2 a days):

(7am) Breakfast: 1 multi, 1 fish oil, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(9am) Snack: 2 oz mixed nuts 10c/10p/32f 350Cals

(12pm) Lunch: 1 multi, 2 cans tuna, 4 tbsp mayo 44c/50p/3f 420Cals

(2pm) Pre Workout 1:
16oz. water

(3pm) Post Workout 1: 2 Chicken Breast + banana 28c/51p/17f/ 553cals

(7:30) Pre Workout 2: 1 multi, 1 Fudge-graham Zone bar 23c/14p/7f 210Cals

During Workout: 20 oz. Gatorade w/ 10g Glutamine 30c/0p/0f 125Cals

(9pm)Post Workout 2: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

Totals: 222c/ 251p/ 94f 2785Cals




-Saturday (Weights only):

(7am) Breakfast: 1 multi, 1 fish oil, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(9:30am) Pre Workout:
16oz. water
1 Fudge-graham Zone bar 23c/14p/7f 210Cals

During Workout: 20 oz. Gatorade w/ 10g Glutamine 30c/0p/0f 125Cals

(11pm)Post Workout: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

(2pm) Lunch: 1 Multi, 2 cans tuna, 4 tbsp mayo 44c/50p/3f 420Cals

(5pm) Snack: 2 oz mixed nuts 10c/10p/32f 350Cals

(8pm) Dinner: 1 Multi, 2 Chicken Breast 1c/56p/17f/ 448cals


Totals: 195c/ 257p/ 94f 2680Cals




-Friday and Sunday(REST):

(7am) Breakfast: 1 fish oil tab, 1 multi, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(12pm) Snack 1: 1 Fudge-graham Zone bar 23c/14p/7f 210Cals

(3pm) Snack 2: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

(5pm) Snack 3: 2 oz mixed nuts 10c/10p/32f 350Cals

(8pm) Dinner: 1 multi, 2 Chicken Breast 1c/56p/17f/ 448cals

(10pm) Pre-Bed: 10g glutamine + water

Totals: 121c/ 227p/ 78f 2130Cals

Dharmacootra
01-14-2010, 08:22 PM
Unless you are trying to lose weight it is not enough calories. Up it by at least 500/day.

You need more real food. More than 1/3 of your cals are from Sups. Sups are supposed to supplement your diet. Not form it.

Get some real carbs in there too. Oats maybe. Overall this is not a great diet.

If your goal is to improve your mma, your gonna need more carbs. Dont know if you've ever rolled before, but it requires a much better quick energy source.

This should be redone in its entirety.

Lopez27
01-14-2010, 08:35 PM
Unless you are trying to lose weight it is not enough calories. Up it by at least 500/day.

You need more real food. More than 1/3 of your cals are from Sups. Sups are supposed to supplement your diet. Not form it.

Get some real carbs in there too. Oats maybe. Overall this is not a great diet.

If your goal is to improve your mma, your gonna need more carbs. Dont know if you've ever rolled before, but it requires a much better quick energy source.

This should be redone in its entirety.

Yes, i'm trying to cutt to 155 while keeping my muscle mass.

Okay, I think I can add oats in the morning. Thanks.

Yes it is. I have no idea what "rolling" is, please help me?

Dharmacootra
01-14-2010, 08:49 PM
Yes, i'm trying to cutt to 155 while keeping my muscle mass.

Okay, I think I can add oats in the morning. Thanks.

Yes it is. I have no idea what "rolling" is, please help me?

Rolled on a mat, like you would in wrestling or jujitsu.

Why are you cutting to 155?

Your tentative program will be hard enough with an appropriate caloric intake.

Lopez27
01-14-2010, 08:52 PM
Rolled on a mat, like you would in wrestling or jujitsu.

Why are you cutting to 155?

Your tentative program will be hard enough with an appropriate caloric intake.

Oh okay, yeah im going to be doing wrestling and judo.

I'm at 12%bf and I want to be at 6% to compete, which leaves me from 168 to 155.

Lopez27
01-14-2010, 09:00 PM
Any help? Please.

determined4000
01-14-2010, 09:04 PM
Current:
5'8"
168 pounds
12%bf

Goal:
5'8"
155 pounds
6%bf

M- MMA Training(8-9pm)
T- Powerlifting Upper(3-4pm), MMA Training(8-9pm)
W- MMA Training(8-9pm)
Th-Powerlifting Lower(3-4pm), MMA 1on1 Fundamentals(8-9pm)
F-Rest
Sa- MMA Specific Weight Training (10-11am)
Su- Rest/Yoga




-Monday and Wednesday(MMA Only):

(7am) Breakfast:1 multi, 1 fish oil, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(12pm) Lunch: 1 multi, 2 cans tuna, 4 tbsp mayo 44c/50p/3f 420Cals

(3pm) Snack 1: 2 oz mixed nuts 10c/10p/32f 350Cals

(5:30pm) Snack 2: 1 multi, 2 Chicken Breast 1c/56p/17f/ 448cals

(7:30) Pre Workout:
16oz. water
1 Fudge-graham Zone bar 23c/14p/7f 210Cals

During Workout: 20 oz. Gatorade w/ 10g Glutamine 30c/0p/0f 125Cals

(9pm)Post Workout: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

Totals: 195c/ 257p/ 94f 2680Cals




-Tuesday and Thursday(2 a days):

(7am) Breakfast: 1 multi, 1 fish oil, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(9am) Snack: 2 oz mixed nuts 10c/10p/32f 350Cals

(12pm) Lunch: 1 multi, 2 cans tuna, 4 tbsp mayo 44c/50p/3f 420Cals

(2pm) Pre Workout 1:
16oz. water

(3pm) Post Workout 1: 2 Chicken Breast + banana 28c/51p/17f/ 553cals

(7:30) Pre Workout 2: 1 multi, 1 Fudge-graham Zone bar 23c/14p/7f 210Cals

During Workout: 20 oz. Gatorade w/ 10g Glutamine 30c/0p/0f 125Cals

(9pm)Post Workout 2: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

Totals: 222c/ 251p/ 94f 2785Cals




-Saturday (Weights only):

(7am) Breakfast: 1 multi, 1 fish oil, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(9:30am) Pre Workout:
16oz. water
1 Fudge-graham Zone bar 23c/14p/7f 210Cals

During Workout: 20 oz. Gatorade w/ 10g Glutamine 30c/0p/0f 125Cals

(11pm)Post Workout: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

(2pm) Lunch: 1 Multi, 2 cans tuna, 4 tbsp mayo 44c/50p/3f 420Cals

(5pm) Snack: 2 oz mixed nuts 10c/10p/32f 350Cals

(8pm) Dinner: 1 Multi, 2 Chicken Breast 1c/56p/17f/ 448cals


Totals: 195c/ 257p/ 94f 2680Cals




-Friday and Sunday(REST):

(7am) Breakfast: 1 fish oil tab, 1 multi, Muscle Milk Shake, 16oz Milk 40c/72p/22f/544cals

(12pm) Snack 1: 1 Fudge-graham Zone bar 23c/14p/7f 210Cals

(3pm) Snack 2: 16 oz + 2 scoops Whey Shake + Banana 47c/55p/13f 585Cals

(5pm) Snack 3: 2 oz mixed nuts 10c/10p/32f 350Cals

(8pm) Dinner: 1 multi, 2 Chicken Breast 1c/56p/17f/ 448cals

(10pm) Pre-Bed: 10g glutamine + water

Totals: 121c/ 227p/ 78f 2130Cals

Macros look fine
Id try to work in veggies, and whole grains
Drop the muscle milk, fat free mayo
Espeically on your rest day when calories are lower I would replace those and some of the milk to get in some more nutritious carbs

Lopez27
01-14-2010, 09:09 PM
Macros look fine
Id try to work in veggies, and whole grains
Drop the muscle milk, fat free mayo
Espeically on your rest day when calories are lower I would replace those and some of the milk to get in some more nutritious carbs

Okay.
They have these big salad boxes at school..
I'm gonna add in Kashi Go Lean cereal for the muscle milk, and I'll eat the tuna dry.

determined4000
01-14-2010, 09:50 PM
I'll eat the tuna dry.

hot sauce
vinegar
or mustard

Dharmacootra
01-14-2010, 11:50 PM
Oh okay, yeah im going to be doing wrestling and judo.

I'm at 12%bf and I want to be at 6% to compete, which leaves me from 168 to 155.

You do realize that if you want to compete at 155 you can walk around at 165 and just cut right before right? A 10lbs cut is nothing, just a few hours in the sauna.

Gx7Pyro
01-15-2010, 02:27 AM
You do realize that if you want to compete at 155 you can walk around at 165 and just cut right before right? A 10lbs cut is nothing, just a few hours in the sauna.

maybe he wants to cut to 6% and be 155, then drop another weight class to compete?

and i think im missing something. for your lunch, i assume "multi" means multivitamin. so 2 cans of tuna and 4 tablespoons of mayo is going to give you 44 carbs? what kind of tuna are you eating??if that IS a typo, i suggest having a real preworkout #1 on your T/TH lift days. your only real source of carbs before your workout#1 is breakfast, and you dont want to go 8 hours without carbs before lifting.