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Old 10-02-2007, 04:49 PM   #1
Mike Shaw
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Default Any Thoughts????

Hi all,

Just so you know this is a crosspost that I also posted from Crossfit in search of some answers. I hope any response give me some answers and helps any others in the same position..... Many Thanks

I have been on a search for some time and whilst I have been through the archives I dont seem to be able to find the answer's needed.

Im wanting to build proper muscle whilst adding strength to MMA / BJJ type workouts, I have also just returned to doing early morning SS / Mass Gain Style workouts. In the past I have repeatedly overtrained / not eaten a proper diet and have paid the price, this was a result of either a particularly stressful ME, CF or personal situation resulting in a crash.

My average week consists of the following:

AM PM
M SS BJJ
T SS MMA
W REST REST
T SS "WOD / GIRLS"
F RINGS REST
S LIGHT SS REST
S REST REST

Average day would consist of the SS workout's AM for approx 1hr then MMA training for approx 2 hours PM , Thursday evening is for high intense CF.
Whilst my job is not extremly physical the average output is more than someone at a computer all day........ Resting usually Wed, Sat night and Sun and given the above schedule I'm fearful of overtraining and am starting to feel it.

I have searched through a lot of workout / nutrition logs but cant seem to find a daily breakdown of food and the approx cal of my consumption relative to my output.....

AVERAGE DAILY MEAL CONSISTS OF FOLLOWING:

Pre AM W/O
2 EGGS, APPLE, ALMONDS
POST AM W/O
SHAKE w 2 x SCOOPS WHEY, 2 x BANANA'S, FLAXSEED OIL, APPLE JUICE
11 AM SNACK
100g DELI ROAST BEEF / TURKEY, CUP ORANGE JUICE, 6 MACADAMIA'S
LUNCH
HALF CHICKEN, 2 CUPS STEAMED BROC, CUP ORANGE JUICE, MACADAMIA'S
5PM SNACK
100g DELI ROAST BEEF / TURKEY, CUP ORANGE JUICE, 6 MACADAMIA'S
DINNER
400g STEAK, SALAD, BROC, CHEESE
PRE BED
SHAKE w 2 x SCOOPS WHEY, FLAXSEED, APPLE JUICE, (6-10) FISH OIL TABS

Given the above I dont feel "Great" and have noticed that if I bump up the AM intensity it wrecks me by weeks end. MMA & BJJ & CF are all at ME so its all pretty taxing on my body.

Sorry for the indepth layout I just havent seen a well laid out daily activity plan plus an acurate meal intake plan in the same thread simlar to mine. (If you record one pleeeeeeease let me know)

SO/:

Do I need to up the intake of fats (or more food in general) to decrease the chances of overtraining? Average sleep 7-8 hrs per night.... I really like this schedule but am feeling lethargic at times an am not putting on any significant weight / muscle gains..... Whilst strength is slowly getting better I think it is my love of the sports that keep my intensity high even though I feel like crap.... And like I said previously if I have a particularly intense couple of days im wrecked by weeks end......

Surely a lot of people must do high intense CF, MMA, BJJ workouts and play sport.... How do you balance it all and whats your average meal intake for 1 day?????
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Old 10-02-2007, 08:36 PM   #2
Daniel Myers
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If you want to gain, I recommed you make it a priority and really attack it. Orient your training around gaining muscle.

First, pick an actual numerical target weight. This will give you an objective way to monitor your progress. If you're fighting competitively, this could be based on your target weight class. When you weigh yourself, do it first thing in the morning. This will keep the readings consistent.

Quote:
My average week consists of the following:

AM PM
M SS BJJ
T SS MMA
W REST REST
T SS "WOD / GIRLS"
F RINGS REST
S LIGHT SS REST
S REST REST
This just looks like too much volume to me. Most of the classic old-time bulking programs have you lift hard two or three days per week. Since you'll want to keep fighting, I'd recommend something more like this:

M: BJJ
T: MMA
W: LIFT
R: OFF
F: LIGHT or OFF
S: LIFT
S: OFF

If you can change the days you train martial arts, maybe try something like this. I kind of like this better:

M: LIFT
T: BJJ
W: LIGHT
R: MMA
F: LIFT
S: OFF
S: OFF

I don't think there's any reason to train two times per day. Also, you can drop the metcon while you're focusing on gaining. You'll get plenty from fighting. If you want to do ring stuff, work it into one of your lifting days.

For the two harder lifting days, you can use the Starting Strength template or any other good full-body routine. Squats and back work are mandatory. Make sure the light day is actually light.

Everyone will tell you that you need to eat. I don't disagree. Some people say that you HAVE TO EAT SO MUCH THAT MOTHERS HIDE THEIR CHILDREN FROM YOU. Eh, not really. Just get plenty of good calories from good foods. Don't be overly restrictive with your food choices.

You'll get a little bit of fat. It's part of the game, so don't worry about it. When you're done gaining, you'll tighten up your diet, add metcon back in, and be lean and mean in a few weeks.

If you can digest it, I recommend you drink a glass of milk with each meal, and one or two more during the day. Milk is liquid muscle.

Personal Story:

At the start of 2006, I was under 160 and about 20% bodyfat. I'm currently almost 185 and under 15%. Not Truly Huge, but I gained at about 25 pounds of muscle, just eating regular foods, drinking 2% milk, and killing the weights three times per week. For my frame, I'm at a good athletic size. I already had some experience lifting, including doing real leg and back work, so these were not just n00b gains. Now I look like I lift weights, even with my shirt on.

Long post. I hope that was helpful.
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Old 10-03-2007, 02:37 PM   #3
Sam Cannons
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Location: Cairns, North Queensland
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Hey mike,

I should have that block estamation worked out for you today. You and i have almost the same schedule why dont you follow a similar WOD plan

Monday
Back Squat 3x3
Press 3x3
Power Clean 3x3
BJJ

Tuesday

MMA

Wednesday
Front Squat 3X3
Dumbell Snatch
Weighted Chin ups 5x5

Thursday
MMA/Conditioning

Friday
OHS Squat 3x3
Weighted Ring Dips 5x5
Dead Lift 1X5

Saturday

Assistance exercises / play with your rings or dumbells / work on form / go up the arrow

With what you want i wouldn't be to fust' with the met cons. Plus we do some conditioning on tues/thurs. See you this arvo
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Old 10-03-2007, 02:40 PM   #4
Sam Cannons
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Oh yeah add more FAT to your diet and swap the juice for fresh fruits, we get heaps of good fruit up here... us it. And learn to love cocconut !!!
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Old 10-30-2007, 12:56 AM   #5
Mark Joseph Limbaga
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You also need to give yourself a day of rest to allow yourself to recover and repair. You grow when you rest not while you train
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Old 10-30-2007, 10:21 AM   #6
Mike ODonnell
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Quote:
Originally Posted by Mark Joseph Limbaga View Post
You grow when you rest not while you train
Binggggggooooooo

Muscle Gain = Muscle Repair (food and rest) > Muscle damage (working out)

Remember the 2 simple rules if you are looking to gain
1) Workout less (still need to workout out of course...2-3x/week max)
2) Eat more (protein at least 1gram/lb of bodyweight)

If you are not gaining after a month....go back and re-read #1 and #2...really that simple. Unless you are on a cortisol suppressent or testosterone replacement....then forget everything else but the 2 rules above...
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