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post #1 of (permalink) Old 07-04-2013, 06:00 AM Thread Starter
MMA fighter
Join Date: Jan 2012
Location: Dessel, Belgium
Posts: 201
Blog Entries: 1
Getting back into shape


I wanted to share you my personal story about gaining weight while being injured.
And also my diet/training to get back to a "normal" weight.
So let me go back to april 2009, this is the date of my last MMA fight. I got injured on my
patella, which hurts like hell. I struggled with this injury up until now, when I train I
still feel some pain when I train without kneepads. Starting from april 2009 until june 2012,
I gained weight (not in a good way). I went from 172 lbs (78 kg) to 207 lbs (93,9 kg).
This is a photo my dad took during a seminar with Jason Miller and Siyar Bahadurzada:

I think that was at my highest weight! I never really had the energy anymore to go and train,
and I was eating fastfood way to much and I was also drinking 3 liters coca cola a day.
I was also ordering fastfood past midnight to satisfy my hunger. People were telling me how
fat I was, but I really didn't care. But in june 2012 I actually saw how bad I really looked,
when I tried working out. I couldn't even run 5km anymore. Because of that, first I quit
drinking the coke and I tried leaving out the midnight food.
On october 2012 I already dropped down to 185 lbs (84 kg). I didn't know what my fatpercentage
was at that time, but I think it was still around 25%. In october I created my own food schedule
and I changed my eating habits for good! I added in a lot of proteins and I ate a lot less carbs.

7:30am - 4 slices of brown bread with chicken fillet
10:00am - 1 scoop of whey
12:00pm - 6 slices of brown bread with peanut butter
3:00pm - 1 scoop of whey
5:00pm - dinner (chicken, turkey, rice, potatoes, spaghetti)
8:00pm - 500g fresh farmer's cheese
10:00pm - handful cashew nuts

This led me to a weight of 172 lbs (78 kg) and a fat percentage of 16,2% in february. Photo:

I continued with this diet until now and I'm glad to tell you I'm at 163 lbs (74 kg) now with
a fat percentage of 9,5%.

Follow my brand new blog about MMA and let me know what you think! => MMA Europe Blog

I'm supporting:
HW: Cain Velasquez, Pat Barry
LHW: Jon Jones, Chael Sonnen
MW: Chris Weidman, Michael Kuiper
WW: Demian Maia
LW: Benson Henderson, Clay Guida
FW: Jose Aldo
kney is offline  
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