I currently weigh in at 163 pounds at 5'6, i'm looking at prehaps increasing my total body mass to 176 pounds then getting down to around 154-158 pounds. I have a bit of fat on me, which can be maintained and lost with stricter dieting.
It's a lot easier for me to put on weight and build muscle then cut to desired weight than it is to try to build muscle at a lower weight while trying to cut body fat. I know this because earlier in the year i had a 11 week bulking session before starting muay thai. I went from 143 pounds to 167 pounds.
i've been training muay thai for just over a month, my weight training hasn't changed. the only thing i've changed is the addition of muay thai, my eating habits and the extra running i do (i never ran while bulking).
I also have began to play indoor soccer on sundays with my mates my basic training schedule each week is like this.
Monday: Muay Thai (class)
Tuesday: Weight Lifting
Wednesday Muay Thai (class)
Thursday: Muay Thai (home)
Friday: Weight Lifting
Saturday: off
Sunday: Indoor Soccer
My weight lifting consist of mainly compound exercises with a isolation or 2 thrown in at the end.
firstly i stretch as i do for muay thai
I start off with 2 sets of as many dips as i can do
I Chin 2 sets of as many as i can do
I head over to the squat rack and do 1 warmup set of about 40kg for 8-10 reps, then load up more weight and knock out 20 reps of breathing squats (atg) rest then do another 15 reps (also atg)
following that i do pullovers 1 warm up set for 8 reps, then 2 heavier sets for 12 reps
Flat Bench Press, 1 warm up set, 2 working sets for 8 reps
I then do BB Bent-Over Rows, 1 warm up set, 3 working sets for 8 reps
Standing Military Press, 1 warm up set, 3 working sets for 8 reps
Dead lift, 1 warm up set, 3 working sets for 8 reps
and finish off with some barbell or dumbbell curls
Weight increases every time i finish of all the sets at a given weight. I'm also looking at incorporating Power cleans into this routine.
muay thai training days include the usual pushups, situps, weighted lunges and other bodyweight exercises
I've never had a problem recovering from this weekly routine as my diet is fairly good in regards to the amount of of carbs and protein i intake to help recovery and give me energy to complete workouts.
Diet:
6:30: 2 eggs, 1 banana, 1 orange, 150g mixed berries/wild berries
9:30: 95g tuna, 1 banana and another peice of fruit
11:30: 150g chicken breast, vegetable salad, various nuts
1:30: 1 steak & veg salad
4:30: 1 chicken breast and some fruit
6:00: 95g tuna
When i get home from training i'd have another chicken breast and some fruit
and before i go to bed i'd have some low fat yougurt
I'll occasionally binge on some junk food maybe once a week, i don't see that as a problem because i'm not fighting yet. But that will definitely have to stop once i get good enough to jump in the ring
the times i eat vary depending if i have to go to university or have other commitments, i try to have all food prepared beforehand.
I'm also going to start taking some multivitamins and prehaps some fish oil tablets.
What do you guys think? Would love to hear what you guys think about my training regiment. My trainers compliment me on my strength and power in training especially with my kicks and punches so i must be doing something right, also i can easily bust the myth about heavy weight training making you inflexible, i can easily preform kicks with both feet above my head
