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12INbicepFreak
10-28-2008, 03:37 PM
Well first off I have been slacking.
This is why I am making a journal of training to keep on track.
2nd Alot of you are going to :omg: when you see the training regimen I am on. Some of you are going to say I am over training. You probably are right. If you read the title of this thread you shall understand.

Current Stats:
23 years old
5'10
178 lbs

Brazilian Jiu-Jitsu: Blue Belt almost 2.5 years
Muay Thai: 1 year
MMA: 1 year

All help is appreciated.
I am starting a strict schedule for where I want to go.:ninja:

12INbicepFreak
10-28-2008, 03:39 PM
Attached is my weekly routine.

12INbicepFreak
10-28-2008, 03:48 PM
Breakfast
1 cup non-fat yogurt
2 slices sour dough bread
4 egg whites
6 oz fruit juice
1 cup mixed berries
2 tbsp peanut butter (natural)


Snack
2 slice whole wheat bread
1 tbsp peanut butter (natural)
1 apple


Lunch
2 slice rye bread
6 oz roast beef (lunch meat)
1 orange
1 cup spinach
1 cup carrot
4 tbsp fat reduced dressing
4 slices of tomato

Snack
1 slice whole wheat bread
1 kashi granola
large banana
2 boiled eggs
2 tbsp peanutbutter

Dinner
8 oz non-fat milk
1 1/2 cup cous cous cooked
6oz beef filet
1 1/4 strawberries
1 cup romaine lettuce
1 cup broccoli cooked
1 tsp olive oil
2tbsp reduced dressing


Post-Workout snack
1 Banana
1 protein shak

Gallon of water of course through out day.

Calorie intake at 3283 to maintain weight.

SarahPalin
10-28-2008, 05:37 PM
good stuff!

12INbicepFreak
10-28-2008, 06:33 PM
I am feeling horrible (have a bad cold) today. I am just training weights and cardio no Fight training. I dont want anyone to get what ever I have I am sure they will appreciate that!

Gym: Was not the best, kind of depressing actually. I have not worked out on a consistant routine in almost 2 years. Pretty much once I started to fight I stopped lifting. Kind of difficult to once be a stud in the gym to just an avg joe. Previously, I was weighing about 210 11% bf and pounding the weights. Now that I have cut my weight to nothing (170) I am incredibly weak.

Also, between each set I rest 5-10 seconds max. To keep heart rate up.

I have attached todays workout and my weekly work out MON/WED/FRI. I am going to try to keep thing as organized as possible. Next week I will also have me 40 times along with 100 bleachers. (hopefully)

Diet: On track today.:evillaugh:

Thanks for checking

My Quote of the day:

"Determination is the virtue of success":moon:

Hazerboy
10-28-2008, 11:19 PM
Great! Another grappler. Welcome to the forums man.

I'd be interested to know What your goals are in the gym. Conditioning? Strength? Mass? A combination? Its good to have these things clearly defined so that you can stay focused while you're in the gym. Did you write your routine yourself or did you get it somewhere? And it seems like your diet is on track - are you bulking or cutting for a meet? Have you looked into fitday.com ? thats a great free website that allows you to log your calories.

Also, have you checked out what Joe Defranco has been doing for his athletes? If your goal is strength and speed, this might be something to look into once you get a solid strength base down again: http://www.defrancostraining.com/

12INbicepFreak
10-30-2008, 09:59 AM
Yesterdays diet

Breakfast
1 cup non-fat yogurt
2 slices sour dough bread
2 tbsp peanut butter (natural)

Snack
1 kashi granola

Lunch
2 Whole Wheat bread
6 oz roast beef (lunch meat)
1 apple
1 cup spinach
1 cup carrot

Dinner
2 Whole Wheat bread
6 oz roast beef (lunch meat)
1 cup yogurt
1 cup romaine lettuce
2tbsp reduced dressing

Snack -ER GIRLFRIEND!
2 slices of pizza
1 cup of pepsi

Todays diet
Was horrible. need to get it on track.

In the Gym:
Was my Back and Bi's Day did not go smooth first I left my sheet I fill each rep and each excercise at home. That was cool I will just go off of memory. I get there and the only area for deadlifts was occupied by a group of 4 working out. So all in all not very good. So I dont have any stats for yesterday diet sucked. hopefully today is better.