alright, its back to business...need advice.

[ziplocc]

I'll start off with some stats:
Age: 30
Height: 5'10"
Weight: 185 - 190
Bf: 23 - 24% (getting measured soon)

I'm no newb when it comes to nutrition or exercise, I've cut weight multiple times in the past with calorie counting and training. I did it the first time for boxing and dropped 70lbs while putting on a considerable amount of muscle. That was a long time ago tho. Since then I put on weight and dropped weight, focus shifting with different changes in my life. Now I'm all "grown up" married, have two twin toddlers, don't party or drink and lightly train in boxing and muay thai. But I want to cut down again to 160ish and maybe compete one last time. But also stay in shape for good this time. Many months ago I got into lifting weights harder than I used to and I discovered pro hormones. I tried it out (Trenazone) and put on a bunch of mass. I looked great but I still had some fat over my belly. I don't think my PCT worked properly because I lost a lot of it. But it got me interested. I never really cared too much about putting on mass in the past until then and, I fell in love with how I looked. I bought a weight bench set and have been lifting in a loosely scheduled routine since. After talking to my wife I decided to try the heavy hitters. AAS. I bought a bunch of gear, test e and a pro hormone to stack m-sten and clomid for PCT an adex for AI and had this all planned out but keep finding in my research that high bf is a no no for cycle. I kept fighting it until finally realizing I don't wanna mess myself up and could use a good talkin to. So I wanna drop my bf % before I begin cycle which is hard because its RIGHT THERE.
I dropped fat pretty fast in the past, I think I'm like a ecto/mesomorph.
But that was when I was younger. Could any of you give me advice and/or help me construct a proper plan for this? I need a proper routine aswell. Sorry for the novel and thanks for reading.

 

[Labtec70]

Hi ziplocc

Are you definately considering competing in MA some time in the near future? If so, you would be looking at a periodised form of training and dieting, correct?
What's your current diet and training regime like and what are your specific goals for lets say, the next 6 and 12 months?

I may be able to help if others will work with me regarding MA training and chemical enhancement.

Craig

 

[ziplocc]

Hi ziplocc

Are you definately considering competing in MA some time in the near future? If so, you would be looking at a periodised form of training and dieting, correct?
What's your current diet and training regime like and what are your specific goals for lets say, the next 6 and 12 months?

I may be able to help if others will work with me regarding MA training and chemical enhancement.


Craig

Yes, definitely considering it. It will most likely be a muay thai or k-1 match. And yeah I would be competing at maybe 155 or 160. If I can drop my weight to 170 or lower getting to fight weight is doable. Right now my regimen is 4 days I hit the weights normally chest/tris, back/bis, legs, an shoulders/forearms followed by sparring or heavybag.
My goals for next 6 months are to be in shape and possibly run this cycle. For the next 6 months I'd like to have my fight, long after the test is out of my system, I'm just using it for my own personal pleasure not to enhance me for a fight, and I'd like to maybe begin to bulk up. One day possibly be walking around at say 200? With low bf

 

[ziplocc]

Bump?

 

[ziplocc]

Ok I put together a cutting diet. Can you guys help by critiquing it?

Cals: 2000
Pro: 220 at least
Carbs: 150
Fat: 60

Yesterday was oatmeal mixed with whey protein, 1 whole egg 3 egg white omelette with spinach and pico de gallo filling for breakfast.
Lunch was 7oz patty of 7% fat ground beef and whole wheat hoagie and 2 cups nonfat Greek yogurt.
Dinner was baked chicken breast with some honey and 1 cup Greek yogurt mixed with 1 cup 2% cottage cheese.
Equaled out to 2010 Cals, 240g pro, 160 carb an 60g fat.

 

[Labtec70]

Hi ziplocc

If you're serious about putting yourself in a ring again, then you really need to get some regular face-to-face holistic coaching advice and support. Okay, so we can help to some degree on the internet, like offering a bit of constructive criticism and direction. However, because we don't actually know you and are only able to offer support from afar, you would benefit from having from someone with the know-how and experience to monitor all aspects of your training "in-person". Still, there's plenty of experienced and knowledgeable guys and gals on EF, and no doubt will be able to offer some good, solid advice and support, albeit limited by the means in which it's communicated.

The food record for a single day has pretty reasonable balance, but there are a couple of comments I'd like to make.
1. If you keep to these ratios of protein/fat/carbohydrates for every day of the week, I'd be surprised if you will be able to maintain any level of intensity for long in the gym. Especially so, if your training consists of high intensity cardio and high intensity resistance training routines. I'd suggest you bring your protein intake down to 200g-210g on training days and down further to 170g-185g on non-training days (resistance training).
2. Up the carbohydrates to 240g-260g on training days and down to 190g-210g on non-training days.
3. Introduce more vegetables (salad and root) and brown sources of carbohydrates (wholewheat bread, brown pasta and rice). Use these sources for upping CHO intake.
4. Consume fruit in variety on training days.
5. Multimineral supplement; Omega 3 fish oil/flax seed; B Vitamin Complex; A,(C)D,E,K Complex.

If you want an explanation for why I've advised the above, I'd be happy to provide it. I'm just a bit stuck for time at the moment.

Hope this helps Happy Easter!

Craig

 

[ziplocc]

Hi ziplocc

If you're serious about putting yourself in a ring again, then you really need to get some regular face-to-face holistic coaching advice and support. Okay, so we can help to some degree on the internet, like offering a bit of constructive criticism and direction. However, because we don't actually know you and are only able to offer support from afar, you would benefit from having from someone with the know-how and experience to monitor all aspects of your training "in-person". Still, there's plenty of experienced and knowledgeable guys and gals on EF, and no doubt will be able to offer some good, solid advice and support, albeit limited by the means in which it's communicated.

The food record for a single day has pretty reasonable balance, but there are a couple of comments I'd like to make.
1. If you keep to these ratios of protein/fat/carbohydrates for every day of the week, I'd be surprised if you will be able to maintain any level of intensity for long in the gym. Especially so, if your training consists of high intensity cardio and high intensity resistance training routines. I'd suggest you bring your protein intake down to 200g-210g on training days and down further to 170g-185g on non-training days (resistance training).
2. Up the carbohydrates to 240g-260g on training days and down to 190g-210g on non-training days.
3. Introduce more vegetables (salad and root) and brown sources of carbohydrates (wholewheat bread, brown pasta and rice). Use these sources for upping CHO intake.
4. Consume fruit in variety on training days.
5. Multimineral supplement; Omega 3 fish oil/flax seed; B Vitamin Complex; A,(C)D,E,K Complex.

If you want an explanation for why I've advised the above, I'd be happy to provide it. I'm just a bit stuck for time at the moment.

Hope this helps Happy Easter!

Craig

THANK YOU! You've already helped tremendously. The first time I ever cut weight for a fight I am pretty sure I didn't eat enough. It was brutal on me but I was young enough where I could still push through it. Now I'm older and it feels if I don't get the proper fuel I definitely suffer. I never thought of upping carbs. I'm gonna take your advice and hit the grocery store this weekend. My diet kinda looks like a bodybuilder diet not a fighter diet now that you mention it. I guess I got caught up in the low carb hype.

As far as actual face to face coaching that's not gonna be a problem. I've already contacted a friend of mine who competes professionally in mma and he wants me to start going to his gym. Problem is, its the next city over, but I'm planning on moving there in a few months anyway. He's telling me his boxing and muay thai coaches are the best in my area and they will definitely train me and get me a fight. So in the meantime I have my weights and a heavybag at home to work with and get in shape. That's where you guys can help! Thanks again man.

Sent from my PC36100 using EliteFitness

 

[Labtec70]

Hey ziplocc

Glad to hear you're going to try upping the carbohydrates a tad. See how you go with it over the next few weeks. If you start laying on fat, then keep the ratios the same but reduce the caloric intake by a few hundred per day.
It's a matter of tweaking. You might find you hit the ideal energy intake straight-away and don't need to make any ammendments, but the option's there in case.

Your MMA friend will no doubt be pretty clued up about nutrition for fighting, so you can run things past him too.

Low CHO/ High protein diets definately have their place in sport, health, and individual pursuits. Conversely speaking though, consuming an adequate energy intake and sufficient carbohydrates has traditionally been the bain of competitive athletes. Carbohydrates are everything when it comes to preparing for the ring, until the moment you step out of it. Protein is extremely important as well, but like you indicated, sometimes too much onus can be placed on protein intake and not enough on other aspects of the diet. CHO is definately, without a doubt in my mind, the most essential (for endurance) and most overlooked macronutrient for high intensity and endurance sports. Have you ever wondered why most goals scored in a game of football (soccer) come about in the last 5-10 minutes of a match?

Give us a shout anytime brother. Good luck

Craig

 

[ziplocc]

Hey ziplocc

Glad to hear you're going to try upping the carbohydrates a tad. See how you go with it over the next few weeks. If you start laying on fat, then keep the ratios the same but reduce the caloric intake by a few hundred per day.
It's a matter of tweaking. You might find you hit the ideal energy intake straight-away and don't need to make any ammendments, but the option's there in case.

Your MMA friend will no doubt be pretty clued up about nutrition for fighting, so you can run things past him too.

Low CHO/ High protein diets definately have their place in sport, health, and individual pursuits. Conversely speaking though, consuming an adequate energy intake and sufficient carbohydrates has traditionally been the bain of competitive athletes. Carbohydrates are everything when it comes to preparing for the ring, until the moment you step out of it. Protein is extremely important as well, but like you indicated, sometimes too much onus can be placed on protein intake and not enough on other aspects of the diet. CHO is definately, without a doubt in my mind, the most essential (for endurance) and most overlooked macronutrient for high intensity and endurance sports. Have you ever wondered why most goals scored in a game of football (soccer) come about in the last 5-10 minutes of a match?

Give us a shout anytime brother. Good luck

Craig

Do you think you could help me put together a proper weight lifting routine? And how to incorporate into my fight training an stuff. I need like a full on schedule.
I have a standard weight bench set with 280lbs of weight but can get more. It has preacher curl mount and leg extensions. I also have some dumbbells and an easy curl bar and a heavybag

Sent from my PC36100 using EliteFitness

 

[Labtec70]

Hi ziplocc

I certainly don't mind helping you at all brother, but I reckon you should post an appeal for help with the weight training side of things with one of the other EF guys or gals. There will be some very experienced and knowledgable people on one of the training forums here, who will be much better placed to help you in respect to a lifting routine.

I'm BUMPING this post for you. Advise you to repost your appeal on the other EF sections of this forum.

If nobody entertains you then get back to us and take it from there.

Diet-wise though, I'm happy to help - with the other peeps input please - on your nutrition, and we can get a periodised plan put together with you. Don't forget, what you'll be eating (and how much) will vary at different stages of your preperation.

Let's see what happens with responses over the next few days.

Craig