MMA News Forums » Sports & Training » Nutrition, Supplements, and Training for MMA

[Rufio]

I just saw that for one "snack" you just had fruits and no protein.

BTW I don't believe all sugars are neccessarily "bad" carbs. I recall this South Beach chart which put most fruit sugars as low-medium on the glycemic scale (with the exception of watermelon which is high) and milk sugars being low. And I've heard that some of the "complex" carbs in Muscle Milk are actually refined. Here's the chart:

http://www.southbeachdietinformation..._food_list.htm

If strength isn't what you're going for though, you may want to do more high volume work that focuses on your slow twitch muscle fibers. Check this article:

http://www.t-nation.com/readTopic.do?id=1633676

[liddell316]

Diet is the most important. When I started to get back in shape myself I started getting results by cutting back on junk food, then cutting it out almost completely to one time once a week, then totally to healthy foods. Junk food really tastes bad to me now, and when you read the labels you should think that it totally isn't worth it seeing how hard you would have to work to burn the calories off.

[Clint]

Originally Posted by Rufio

I just saw that for one "snack" you just had fruits and no protein.

BTW I don't believe all sugars are neccessarily "bad" carbs. I recall this South Beach chart which put most fruit sugars as low-medium on the glycemic scale (with the exception of watermelon which is high) and milk sugars being low. And I've heard that some of the "complex" carbs in Muscle Milk are actually refined. Here's the chart:

http://www.southbeachdietinformation..._food_list.htm

If strength isn't what you're going for though, you may want to do more high volume work that focuses on your slow twitch muscle fibers. Check this article:

http://www.t-nation.com/readTopic.do?id=1633676

The reason fruit sugars are low is because fructose isn't processed with insulin like other sugars (so the only insulin response is from non fructose sugars in the fruit), instead the fructose is processed by your liver. The reason watermelon would be high is that there is a certain level of fructose where your liver cant hold anymore so it just turns the rest into fat. Now ya know

Although I've heard the opposite for milk, that it has a high GI. Either way I try to avoid milk because it makes me feel like shit 9I think I have a mild food allergy). Things like yogurt or cheese don't really bother me though unless I eat an assload of it.

[Clint]

As for my routine, I'm torn with it because I like to lift heavy but I know that it's not the best choice for my weight loss goal. Ah well I'll try it out on monday and see how everything goes. I'm sure I'll have to adjust things as I go to make things work just right.

I've added the simple GPP things in this week and if you work a desk job I reccoemend it. I feel much better by getting out of my computer chair and doing some squats or pushups quick.

[Clint]

I never really detailed out my GPP stuff but the plan was:
MWF - Things like squats, pushup variations, band pulls, etc just 30 seconds worth

T, Th - Isometrics. Ross Enamait (I'm using Never Gymless for alot of guidance on working out without weights) is big on Isometric "miniworkouts" randomly thrown in

However today was the first Isometric day and they aren't doing much for me. i'll do them next week but unless something changes they are getting replaced with more squats and shit. Maybe on Tuesdays and Thursdays I pick one exercise I want to improve and just do it for a few reps randomly through the day. I can see where isos would be good for a sticking point in an exercise but the other stuff energized me so much that these just don't seem as cool.

[prseinziger99x]

a gym membership is out of the question?

[maxp84z]

Let me give you some tips for snacks/food alternatives.... Dont drink anything besides water. If you want to drink something different, drink V8 JUICE! (low sodium kind perferably) That stuff is healthy and very low in carbs. (10grams of carbs per 8 ounce serving) It's also suprisingly filling. You can drink the greentea with splenda or any diet coke with splenda, it wont kill you.

As for the eggs, I'm hella lazy too! That's why I hard boil my eggs. I just put em in a pot, boil them for 10-15 minutes while I surf the net, etc and just crack the eggs open and take out the yoke. I usually eat 4 eggs for breakfast, 3 egg whites and I eat one whole egg with the yoke. (sometimes I eat 5-6 eggs depending on how intense my training is)

Also If you're looking for a good meal replacement/protein shake, I suggest looking up the Dorian Yates PRO MR shake mix. It has 42g of protein in one serving and only 19 carbs. It tastes pretty good to. I suggest geting the strawberry flavor. You can throw half a banana in with it and it makes it pretty tasty. I wouldnt consume more than 100grams of carbs a day if you're looking for fat loss and to get lean. It really depends on your workout on to how many carbs you're allowed a day.

[bugsy n]

Originally Posted by Bullock

I am at 210 right now. I think I can get to around 190 and still be healthy. I am just so broke that I can't afford healthy food.

Eating off the $1 menu is not a good way to keep fit, even if you rarely eat the bread like me.


I wish I had enough money to buy Xyience and take 68 supplements a day Sherk-style.

form what i hear from fighter here in montreal is that Xyience is not even that good and that most fighter that are sponcer by them dont even take it

[matto]

Originally Posted by Clint

At this point my ass has fallen off the health wagon completely and it's time to get back in shape. Some note on my situation:
* I live in an apartment and don't have a gym membership. I do have plenty of equipment for what I need:
- Powerbands (heavy ones not those little thin ones)
- adjustable DBs (up to 50lb each)
- Medicine ball
- Handfull of other stuff

* I work at a desk but have my own office. So I will shut the door, change my shirt and do a short complex on my lunch break and I will also be doing some GPP on regular intervals through the day so that I'm not so tired when I get home. (It's weird that doing nothing will make you more tired than doing something)

* It's like 105 degrees with the heat index outside at the moment (The humidity is terrible) so I doubt I'll be doing too many outdoor workouts but as summer breaks some I'll add some sprints in.

So my daily routine will look like this:
Lunch Time at work:
Monday, Wednesday, Friday
Minute Drill

Tuesday, Thursday
Pedal under desk bike, use powerball

Minute drills (there are a couple of there but they all look similar to this):
Burpees 20 sec
Split Jumps 20 sec
Jumping Jacks 20 sec
Mountain Climbers 20 sec
Grasshoppers 20 sec
Squats 20 sec
Rest 30-60 sec
Repeat 4-6 times

The GPP I will be doing through the day will be things like knocking out 20 quick BW squats or doing a minute or two of isometric wall pushes. Just something to keep flood flowing and my metabolism running.


After Work:
Note QS stands for Quality set, since I'm using bands for some stuff, I have to adjust since the bands aren't exact.
Monday
Deadlift 5x5
BOR 3xQS
Cuban Press 3xQS

Tuesday
ab wheel 3xQS
Hip Swing 3x15
Crunches 3xQS

Wednesday
1 arm Pushups 5x5
Dips 3xQS
OHP 3xQS

Thursday
ab wheel 3xQS
Hip Swing 3x15
Crunches 3xQS

Friday
1 leg Squats 5x5
OH Squat 3xQS
Lunges 3xQS

adjustable dumbells are the shit, anybody know of the cheepiest adjustable dumbells out there that go up to atleast 50 pounds?

[Clint]

After yesterday, I have decided that I suck. I've never really trained for endurance since I don;t really like it and I've never been competing in something (where I would have to). So I trained primarily in strength and now a very brief complex at lunch time or a random set of burpees through the day and I'm cramping and sucking air. lol this might be a long process. I'm just going to have to ease into thins slower than anticipated to keep from getting too sore all the time.

Originally Posted by prseinziger99x

a gym membership is out of the question?

Down here is is. It's atleast 50 bucks a month after a $100 fee to join and even then your not allowed to do anything like deadlifts because you might drop the weights and disturb one of the yuppies.

Originally Posted by maxp84z

Let me give you some tips for snacks/food alternatives.... Dont drink anything besides water. If you want to drink something different, drink V8 JUICE! (low sodium kind perferably) That stuff is healthy and very low in carbs. (10grams of carbs per 8 ounce serving) It's also suprisingly filling. You can drink the greentea with splenda or any diet coke with splenda, it wont kill you.

As for the eggs, I'm hella lazy too! That's why I hard boil my eggs. I just put em in a pot, boil them for 10-15 minutes while I surf the net, etc and just crack the eggs open and take out the yoke. I usually eat 4 eggs for breakfast, 3 egg whites and I eat one whole egg with the yoke. (sometimes I eat 5-6 eggs depending on how intense my training is)

Also If you're looking for a good meal replacement/protein shake, I suggest looking up the Dorian Yates PRO MR shake mix. It has 42g of protein in one serving and only 19 carbs. It tastes pretty good to. I suggest geting the strawberry flavor. You can throw half a banana in with it and it makes it pretty tasty. I wouldnt consume more than 100grams of carbs a day if you're looking for fat loss and to get lean. It really depends on your workout on to how many carbs you're allowed a day.

Mostly things I knew but thanks. I'll probably hard boil some eggs for a couple of weeks and then get sick of them again. For whatever reason I rotate my breakfast alot because I get tired of it quick. On a side note though, eat a yolk or two, the are good for you in smaller amounts than the whites. They have some nutrients that are necessary to get the other nutrients out of the whites.

I'll look into that MRP, although I'm probably gonna end up going with whatever costco has for sale if the numbers look good. Saving up to buy a house sucks (but then again $1200/Month in rent sucks too)

Originally Posted by matto

adjustable dumbells are the shit, anybody know of the cheepiest adjustable dumbells out there that go up to atleast 50 pounds?

The Bowflex definitely aren't the cheap way to go. They are fucking expensive but my parent bought them and then never used them, so I took them. The cheapest way to go is to make your own dumbbells and just keep a small stack of 10lb weights around.