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Maffiosa's new log~
- Thread starter Maffiosa
- Start date
Maffiosa
New member
I had another great work out lastnight! I only did 35 mins of cardio, because it was a leg day and they were weak. I went for 20 min on the elip, and 15 on the bike. Not as sore this week as i've been in the past few, so that is good.
8:30am 1 cup of cheerios, 1/2 cup of milk, 1 med banana
10:30am 1 ensure
12:30pm 4 oz. of salmon, 2 cups of broc
2:30pm 6 oz of steak, 3 egg white, 1 yolk
4:30pm 1 can tuna, 2 slices of multi grain bread wheat
6:00pm Cardio TBD
7:30pm meal TBD
9:30pm 2 scoops of whey protien, 6 oz of water
Totals 2043 48 167 236
Ratio 48/30/22
(I'll update 7:30meal after i figure out whats on the menu, somthing high protien for sure)
8:30am 1 cup of cheerios, 1/2 cup of milk, 1 med banana
10:30am 1 ensure
12:30pm 4 oz. of salmon, 2 cups of broc
2:30pm 6 oz of steak, 3 egg white, 1 yolk
4:30pm 1 can tuna, 2 slices of multi grain bread wheat
6:00pm Cardio TBD
7:30pm meal TBD
9:30pm 2 scoops of whey protien, 6 oz of water
Totals 2043 48 167 236
Ratio 48/30/22
(I'll update 7:30meal after i figure out whats on the menu, somthing high protien for sure)
Maffiosa
New member
jpt said:
I dont think its like slimfast, more of a meal replacement supp drink? Who the fawk knows lol. I never eat protien with my 1st meal! I'm not a big eater that early in the am, so i do oats or sumthing filling that is quick. I might start doing 2 scoops of whey protien shakes with oats 1/2 cup oats, 1 banana for AM meal~
Maffiosa
New member
Here is yesterdays diet total and ratio~
Totals 2452 50 240 265
ratio 45/36/19
had a great work out: 12 reps, 120 second rest between;
(back)90 degree barbel rows x3 sets, (chest) incline bench x2 sets, dumbell fly 1 set (legs) squats x3 sets, (delt) dumbell press x1 set, (calves) calf rasies x2 sets, (bicep)
barbell curls, (tri's) tricep extension x1 set
Totals 2452 50 240 265
ratio 45/36/19
had a great work out: 12 reps, 120 second rest between;
(back)90 degree barbel rows x3 sets, (chest) incline bench x2 sets, dumbell fly 1 set (legs) squats x3 sets, (delt) dumbell press x1 set, (calves) calf rasies x2 sets, (bicep)
barbell curls, (tri's) tricep extension x1 set
Maffiosa
New member
Quick update: I took the whole week off from training and my diet has been nothing to brag about. Havnt been eating junk, but only 3 meals a day and prolly under my normal cal intake. Anyways i have a lot of personal issue that have come arise this week hence my absence. I plan to hit the gym this weekend and be back on track come monday~
Maffiosa
New member
crossy said:
Things have been rough in my personal life and with my marriage. But if marriage was easy then there would be nothing worth working for in the long run, right? I’ve learned over the past few months that the most flammable wood is the chip on my shoulder! All in all things are coming and around and back on the up and up.
Diet and work out wise, strayed from the road when it comes to eating 6 times a day and I have not been lifting. However I have been eating healthy and keeping active in my MMA training. Since October I’ve manage to loose 25lbs and dropped from a size 40 waist to a snug 36, loose 38. I’ve also gone from a XXL to a XL, so I am very pleased. My co workers and family have noticed a big difference as have I. I am excited for the holidays to strut the healthier me to my loved ones who have not yet seen. My goal is to drop down to 220lbs and re evaluate, so I still have 20lbs to go. I sure picked a hell of a time to cut with thanksgiving and Christmas around the corner, but another learning curve I suppose. I do feel I need to get back in the gym and lift as well as get back to eating clean foods, x6 a day. I plan to survive the holidays and do just that. I am very great full for the encouragement and helpful tips I’ve gotten from you all, I could have never gotten this point with out my EF cheer squad. Hope everyone has a happy thanksgiving! My birthday happens to fall on thanksgiving this year so I am hoping not to gain 5lbs on booze and food lol.
crossy
Active member
Really sorry to hear about your problems bro but i am glad its starting to look on the up for you again im sure it will work out as you seem a nice guy. Congrats on your weight loss bro thats fuckin awesome. I sorta dropped lucky, as when i get my mindset to bulk (still having doubts) its going to fall over christmas and new year 
. Have a great birthday and let loose and enjoy yourself it sounds like you need it. Dont forget to come back and update your log
Crossy
. Have a great birthday and let loose and enjoy yourself it sounds like you need it. Dont forget to come back and update your log Crossy
Last edited:
Maffiosa
New member
here2help said:
Everyones body reacts diff bro! I've been guilty of having "cheat days" myself, but for the most part i kept my diet very clean. I would guess my results would have been better if i kept lifting hard and hadnt strayed from my diet the last few weeks but its a learning process. But none the less i am happy with my results thusfar. You might wanna think about investing into a heavy bag, hands down the best cardio for me over anything. I've been hitting that fucker for years and i still burn a shit load of cals, not to mention it's a hell of a lot more fun then a bike or elip.
Maffiosa
New member
So i could use some advice here! I really want to slim down and cut the BF, i know i can build LBM pretty easy so i'm not too concernd about my future mass. I started out around 260 in october and i'm down 240lbs (thanksgiving killed me lol). I was thinking about just leaving the weights alone and just focusing on my diet and MMA/Boxing training. My training will consist on 2 hours m-thur, and then a few hours of bag training on saturday. I want to drop down to 220 and see how i feel at that weight and build on or continue to loose from there. My concern is, and always has been having any loose skin. I dont have any atm, but i do have a bit of a lap belly and i asume it should go away by 220. Most of the guys i train with as well as my coach dont think i will have any problems with the weight decrease but i'd like to here some opionions from my AF sqaud 8)
Maffiosa
New member
It's different for every fighter bunny! My training consists of alot of bag work, working combo's on the pads, medicine ball training, sparing, and ground work with BJJ and pankration. My trainer is pretty intense, i puke at least twice a week and am drenched in sweat daily so i know im burnin a shit load of cals. I do alot of road work on my own as well (running). I will clean the diet up for sure, weekends is what kills me! I stay so
disciplined during the week, come weekend and its like what diet? I dont eat fast food or anything, but still not being a good boy!
disciplined during the week, come weekend and its like what diet? I dont eat fast food or anything, but still not being a good boy!
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