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Old 09-17-2010, 06:24 PM   #11 (permalink)
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Some thoughts...

1) Use skim milk for your protein shake. You won't even taste a difference. I use vanilla w/ a banana if I have one,

2) Never drink soda or tea. Cut out unnecessary calories. Adapt to diet soda if needed.

3) Never eat hot dogs. They are crammed full of fat.

4) I kinda skimmed, so I may have missed this but are you running at all? Run, run, run. I know running sucks, but once you are used to it, it's not so bad. I think you are wanting to bulk up a bit, but I think it is smarter to lean yourself out and then bulk up. Eat a lot of chicken, tuna, and vegetables, and RUN your butt off... It helped me to set a goal for miles per week and increase them each week. Don't let yourself puss out of it either, it won't hurt to run when you're sore (sometimes even helps it out a bit).

I'm not saying to abandon your lifting, but I'd just lift heavy once or twice a week. Run 5-6 times a week, push yourself harder each day. Work on your core a lot. I think you'll find that you'll be leaner... maybe you won't have added some huge bulk to your frame but you will be a lot stronger (with some good endurance as well). Then once you are satisified at cutting your walking around weight, you can bulk up to the heavyweight class. You will be in great shape and I think you'll find it easier to add muscle to your frame.
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Old 09-17-2010, 07:07 PM   #12 (permalink)
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Originally Posted by ahartleyvu View Post
Some thoughts...

1) Use skim milk for your protein shake. You won't even taste a difference. I use vanilla w/ a banana if I have one,

2) Never drink soda or tea. Cut out unnecessary calories. Adapt to diet soda if needed.

3) Never eat hot dogs. They are crammed full of fat.

4) I kinda skimmed, so I may have missed this but are you running at all? Run, run, run. I know running sucks, but once you are used to it, it's not so bad. I think you are wanting to bulk up a bit, but I think it is smarter to lean yourself out and then bulk up. Eat a lot of chicken, tuna, and vegetables, and RUN your butt off... It helped me to set a goal for miles per week and increase them each week. Don't let yourself puss out of it either, it won't hurt to run when you're sore (sometimes even helps it out a bit).

I'm not saying to abandon your lifting, but I'd just lift heavy once or twice a week. Run 5-6 times a week, push yourself harder each day. Work on your core a lot. I think you'll find that you'll be leaner... maybe you won't have added some huge bulk to your frame but you will be a lot stronger (with some good endurance as well). Then once you are satisified at cutting your walking around weight, you can bulk up to the heavyweight class. You will be in great shape and I think you'll find it easier to add muscle to your frame.
Couple things that I kind of disagreed with. Hope maybe you could help me, or I could help you whichever it ends up being!

Tea (unsweetened, made from teabags) has no more calories in it than a glass of water. The tea gets it flavoring and color from a nautral oil in the tea leaves.

See, I've read, and been told multiple times from various sources that while there are fats in hot dogs, they're unsaturated fats that burn much quicker than say, the fats in a cheeseburger from BK, or anything else really that's not cooked at home. The point being that he said he had few options to eat, and if eating a hot dog is an option, its well worth the 100-150 or so useable calories.

Dude's competing in March. He's got five months to get to outmuscles-outmaneauvers legimate heavyweights' strength. Lifting as much as physically possible (depending on recovery times) is an absolute must. Being lean doesn't make you better, just makes you weigh less(IMO).
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Old 09-17-2010, 07:18 PM   #13 (permalink)
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Originally Posted by Squirrelfighter View Post
Couple things that I kind of disagreed with. Hope maybe you could help me, or I could help you whichever it ends up being!

Tea (unsweetened, made from teabags) has no more calories in it than a glass of water. The tea gets it flavoring and color from a nautral oil in the tea leaves.

See, I've read, and been told multiple times from various sources that while there are fats in hot dogs, they're unsaturated fats that burn much quicker than say, the fats in a cheeseburger from BK, or anything else really that's not cooked at home. The point being that he said he had few options to eat, and if eating a hot dog is an option, its well worth the 100-150 or so useable calories.

Dude's competing in March. He's got five months to get to outmuscles-outmaneauvers legimate heavyweights' strength. Lifting as much as physically possible (depending on recovery is an absolute must). Being lean doesn't make you better, just makes you weigh less(IMO).
Ah, I assumed sweetened tea since I can't stand it unsweetened lol.

As for the hot dog, one dog is about a third of your daily fat content. Who eats one hot dog? Plus, you've prob got a bun or piece of bread and ketchup/mustard. Also, one dog by itself is more like 250-300, not 100-150.

I agree that being lean doesn't make you better, but the process of getting lean will make him faster, more mobile, stronger, etc.

Just my opinion
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Old 09-17-2010, 09:36 PM   #14 (permalink)
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First off, thanks for the interest and advice. It's seriously appreciated. It's cool to be able to document and reflect on my progress here, but discussing or seeing interest in what I'm doing just gets my blood flowin' more.

I drink diet green tea when I drink tea. Other than that, it's pretty much just water with the exception of the (not so) occasional lapse into soda drinking. Yeah, I def' need to stop drinkin' even as much soda as I do now, but I've had an easier time kickin' other substances than I've had tryin' to lay off the soda. Dunno why, maybe just a fat kid at heart.

I would like to be lean, and so I've actually been watching what I eat almost even closer than I did when I was trying to lose weight. You're right that I haven't been running, and I always mean to. Maybe with people yelling at me in my training log, I'll have some extra motivation.

So, I'm going to do my six day lifting routine like I mentioned, and pick up on the running and watch what I eat. If I get lean, it'll happen, and that's cool. But I don't really mind having a bit of extra flub on me for March. That's because it's a Sanda tournament, which allows takedowns/throws. Having that little bit of extra weight might make me a bit slower or less mobile, but it's a little extra weight that the other guy has to work with. And in an offensive context, it's a little more weight behind my hits (albeit, weight from chub instead of muscle) and it's more weight ol' boy will have to stop from barrelling into him when I shoot on a homie or sweep.

I definitely see what you're saying about being lean at a lower weight class, but I think even just naturally, I'm meant to be a heavyweight. I've just got the frame and (not to toot my own horn) the natural muscle structure of a big dude. And yeah, to be honest, it is partly a psychological thing like I said in another post. I just want to be a full fledged heavyweight. I'll keep what you've said in mind though - if I don't see enough significant process in the next couple months, I'll stop bulking and start working on dropping weight, before it's too late.

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Old 09-17-2010, 09:59 PM   #15 (permalink)
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Double posting since it's my log, and I didn't want to get my response intermingled with an update.

Did a grip workout earlier in the day. Just an amalgamation of homemade stuff that I find works my grip in a way I like. Tossing and catching bricks. Doing reverse curl into military press (don't know what the full motion is called) with light-ish logs. Slammed my tire, as well as did some over-the-head tosses with it going back and forth between overhand and underhand grips. Held a log on end, in one hand at a time. Hard to describe the stuff, I just know it works.

Hit the bag, I'd guess half hour. Nothing special. Practiced hooks, some combinations, low side kicks to the leg.

Lifted. Back and biceps, pull. Did deadlifts, one arm dumbbell rows, seated incline dumbbell curls, preacher curls, barbell curls, and shoulder shrugs. Kind of comedically proud moment when I realized that the weights I warmed up with for deadlifts were weights that I was previously doing as lift weights. Everything was in three sets. Deadlifts I did 300lbs, reps were 4/4/1. Probably could have muscled out at least to 3 reps on the last set, but I had a whole routine left to do and didn't want to risk a back injury either way. Three months ago 300lbs was my 1 rep max that I barely got up, so I can't complain. Shrugs were 205lbs, reps were 6/6/6. The rows were 60lbs (max I can jack on the dumbbell atm), reps were 10,10/ 10,10/10,10 - and I wrapped the handle with two hand towels to hit the grip and forearm harder. Curls aren't worth mentioning, I only do them for muscular balance and for the ridiculously situational necessity of bicep strength. Only tools I used with the free weights was straps and chalk.

Took my mass builder this morning. Took my protein after free weights. Stayed well hydrated. Had little soda. Ate chicken and tuna.

That about covers it, I think.

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Old 09-18-2010, 03:25 PM   #16 (permalink)
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I think you could always "lean" yourself down in the future. I'd still recommend trying it. Just because you have a large frame doesn't mean you can't drop a weight class. Ever see fights where guys are the same weight, but one is obviously bigger? Hey, that could be you. It could really give you an advantage.

Keep up the good work outs. And stop drinking soda. One way I stopped drinking soda (I call it pop but I'm in hillbilly-ville) and junk food is to stop looking at snacks or meals as a pleasure. All you are doing is refueling. Your body is a well oiled fighting machine and it doesn't need or want soda.

I'm just giving you a hard way to go cause it's a struggle I went through in the past. My max weight was 205 at one point (only 5'7"). I had been about 170 or so most of my life, but went through a hard time in life and it actually snuck up on me. I'm at 155 right now. It's only been about a year or so too.

Anyways, enough of my ranting. Hopefully my posts are helping motivate you some.
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Old 09-22-2010, 09:41 PM   #17 (permalink)
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Saturday I didn't do much except lifted. Did military press, bench press, and skullcrushers. I think that was all. Weights/reps were up, as I recall. Ate well enough until evening. At which point some friends and I hung out at a local festival, then we went back to someone's house and I got fairly smashed. But not without stopping for a couple burgers on the way. Ladyfriend kind of tore my heart out a bit and spat on it, so I got pretty smashed and smoked maybe half a pack of smokes. Lifting went well though. I maxed out on bench at 165lbs, but made two attempts at 175lbs that were very nearly up.

Sunday is my day of rest anyway, but I also ate fairly poorly, trying to relieve my hangover. Stretched before bed.

Monday. I ran, 1.5 miles. I jogged most, sprinted a little, walked some. Lifted, did legs; squats, standing calf raises (bw+90lbs), reverse lunges, leg extensions, leg curls. Hit the heavy bag a very little bit I think, nothing worthwhile. Did 5 sets of 20 situps. Felt good man.

Tuesday. Lifted, did back/biceps, pull; deadlifts, bent over rows, shoulder shrugs, preacher curl, seated incline dumbbell curl, barbell curl. I think weight may have gone up on some of the bicep stuff, reps went up on deadlifts (300lbs, 4/4/3 as opposed to last week's 3/3/1 iirc). Did bent over rows at 135lbs, reps were 4/4/4, should've just did trap pull since my form was all slop on the rows. Worked out with a friend, doing the same head movement drill as last time, worked on kick avoidance/mitigation, practiced my kicks, did some freestyle takedown practice, and I got to practice sprawls. I think I'm better as a total package - when he also has to worry about my fists and my feet, I think I might be able to get in more takedowns. We'll see. Felt really good knocking out those deadlifts earlier though.

Wednesday. Lifted, chest/tricep, press. Did flat bench, incline barbell bench, dumbbell shoulder press, skullcrushers, and backwards tricep extensions (???). I'm not sure what to call them, but you're bent over and holding a dumbbell, and just extend your arm straight along the side of your body. I also did dumbbell lat raises, since I didn't feel like I hit my lats yesterday the way I wanted to. Everything felt good. Flat bench, I did 135lbs for 10/8, then did 145lbs for 6, which is not only a rep increase, it's a weight increase. The extensions were new so I did a little bit of low weight, but they were good for really burning my triceps out on. Had never done shoulder press with dumbbells either, so my weights were a little low but now that I'm more familiar, it should be better next time.

Have been taking the mass builder every morning that I lift. I haven't been taking the whey protein because honestly, it's just so gross, man. I know I should really take it, but maaan, it's honestly hard for me to stomach that shit.

I weighed myself Monday, expecting to see at least a few pounds of gain. Ended up weighing about five pounds less than I did when I started my "bulking" cycle, and as of today I'm another half a pound down. I try to lose weight, and I maintain or gain. I try to gain, and I lose. This shit is bananas, B-A-N-A-N-A-S.

All in all, I feel a lot stronger, and faster. And I feel like my technique is getting played out more smoothly because of that.

I've picked up on a few things I need to work on though. My left hand is a little low, or at least lower than I'd like it to be. My right hand drops to my hip occasionally when I go for a right hook, just because I like to power that bad boy up. I also need to drive through on my takedowns, and commit way more than I am now. I've known I need to drive more on my takedowns, but the thought escaped me on Tuesday; I'll remember it for next time. Also when sweeping/throwing, underhooks are your friend - but there's something about sticking my biceps in another dude's armpits that I seem to take subconcsious issue with.

That's all for now, I guess.

-North
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Old 09-29-2010, 09:15 PM   #18 (permalink)
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Been about a week, I'll try to pick up where I left off though.

Thursday. Not much. I don't think I lifted. Shadowboxed a bit.

Friday. Strength training; was pull day, back/biceps but it turned into a kind of whole upper body thing with focus on back. Did a gorilla style workout. Overhead tire tosses, tire slams, trap pulls with light logs, shrugs with logs, shrugs with cement chunks attached to steel pipe, sewer caps and waist rotations (for lats) with hunk of cement. Really good day for grip and lower back, everything else felt kind of eh, very maintence-esque. Traps were burning pretty good on the shrugs w/ cement attached to steel pipe. I really love doing this kind of stuff because of how intense it can be done. There's no stopping to switch weights out, play with the bench, move the bar, whatever. It's just, boom, a bunch of tire slams, ok drop the tire, grab this rock and do sewer caps, ok grab this log and do shrugs. Also on Friday I shadowboxed for maybe 40min.

Saturday. Didn't lift. Didn't do anything I don't think. Felt really sick.

Sunday. Day of rest. Got ridiculously drunk.

Monday. Lifted, did legs. All the same stuff as usual, squats, standing calf raises, reverse lunges, leg extensions, leg curls. Reps went up, weight varied. Tried to use better/differing form to get a better response, so weight dropped for some of the lifts. Dropped my squat down to only about 100lbs, but went ass to the grass, and man, was I hurtin' the next day. Legs were cuuuuut uuuuup after that noise. Forearms were actually kind of sore too, from having to hold the 35lb plates on reverse lunges.

Hit the bag maybe half hour, shadow boxed another half hour.

Dietarily, Monday was garbage. It was fine up until the afternoonish, when I started hanging out with a friend. Ended up getting McDonald's on the fly and getting drunk at his place.

Tuesday. Did some boxercise video thing. Was ok but, eh, whatever. Might do it as part of a cardio thing, just because it's something I can do at home that has someone "there" trying to motivate me. After that my day took a turn for the personal worse, and I didn't do anything else.

Wednesday. Lifted, chest/triceps, press. Really, really good lift day. Like, really good. Flat bench, dumbbell incline bench, barbell military press, bodyweight dips, dumbbell bench flys. Reps went up on military press. Weight went up on flat bench (going up to 5 reps @ 155lbs for my last set) and on incline dumbbell bench (40lbs/dumbbell on the first set, up to 50lbs on the second and third sets). Stretched out today, and shadowboxed maybe half hour.

I've been having trouble hitting the bag because of an injury with my left leg, that's keeping me from kicking with that leg. I can still kick with the right, and still punch, but pivoting/putting weight on that injured left leg is nerve wracking. Been using tiger balm on it and trying to let it heal up. Think it's doing better.

My cardio's been feeling really down since I've been tacking on all this muscle, so I really do need to start doing something much more. Think tomorrow I'll try to put some time in on the bag and do footwork/sprint drills, and maybe try to fit in a run. Who knows though, I won't know what tomorrow brings until it's brought.

I'm not sure if I'll be competing in March or not, due to several issues. Need to do some serious soul searching.

Been a really, tiring week.

-North
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Old 09-30-2010, 09:04 PM   #19 (permalink)
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Been a kinda tiring day.

Started with a run. Just under a mile I think, at a pretty good clip the entire time.

Spent about 40 minutes shadowboxing/hitting the bag. Was alternating back and forth between the two to work on different aspects of the combinations. Some of the things I worked on: Something I learned on the first day of kung fu forever ago that I didn't really grasp fully then - stepping out at an angle as a dodge, then tossing a front snap to the ribs as a counter. Really clean, really crisp, just need to put it together so it's quicker. Worked a lot on liver shots today. Working on a simple slip to the outside of a jab or cross (stance pending) and tossing my left as an uppercut or shovel hook right in there. Worked on using a cross or jab/cross as a setup for it. Worked on, left jab/right cross/left hook into upperbody grab (shoulder, head, whatever I can get an arm around)/ then a left curving knee to the liver. Worked also on tossing a cross to the head to draw their cross (or jab if southpaw) then a lead left leg roundhouse to their exposed body. Worked a few hands-only combos that were kind of lengthy; jab(to head) /cross(to head)/left hook (to body)/ right hook (to body)/right hook (to head)/left hook(to head)/finished with a right uppercut hopefully right between their arms, hopefully. Others were a little more straight forward. Also worked on jab(to head)/cross(to head [and then leaving it up to block vision])/rear leg right roundhouse to the legs. Threw a few head height lead leg left roundhouses, a few lead leg side kicks, and a couple rear leg turning side kicks. I also worked on a nice lil' diddy of feinting the lead leg side kick and switching into rear leg spinning back kick. <3 that one.

Lifted. Did legs. Squats, ass to grass, at 135lbs. Standing calf raises at BW+90, think I'm going to start loading the barbell and shouldering it as if squatting, cause that 90 ain't cuttin' it. Reverse lunges at 70lbs. Leg extensions at 85lbs and leg curls at 70lbs. Sets/reps was 3 sets of 10 reps on everything. Next week I think I'll go back to jacking on the weight for squats and going up on depth (from where I've gone the last two leg lift days), then keep alternating squat style each week, since the squat is the "king of mass builders" afterall. I think reverse lunges are going to see me using the barbell as well. What I do for the calf raises and reverse lunges is hold a plate in each hand (45lb plates for calf raises, 35lb plates for lunges), but that way, my grip is getting a harder workout doing those workouts than my legs really are. While I like working my grip an' all, I'd like to see more response in my legs from those lifts.

Went over a buddy's place. Got a good stretch and warmup in there. Then we went back and forth hitting the pads. I didn't work my hands too much on them, mainly threw kicks on the thai pads for tonight. Then we rolled since he's big into submission wraslin'. I got him with something, a guillotine once I think. He got me with some kind of arm lock thingy, I didn't ask what it was. And then finally I tapped out of exhaustion. Rolled for what seemed like forever (and in real time, it did actually have to be quite a while), and I just couldn't handle it anymore. He had been on top most of the last go, and my cardio's just not good enough for that. Plus I had been trying submission after submission, but we were both so slippery from sweat, my legs were just rolling off him every time I almost got a triangle, and his head would just slip out every time I almost got the guillotine. Oh well. Was a really good workout.

Diet was very good today. Breakfast was cheerios and milk, not bad. Lunch was about two chicken breast with some potato and rice. Second lunch was protein shake (2% milk+3scoops "Up Your Mass". Dinner was a fairly large tuna sammich with lettuce, tomato, and a little cheese, on wheat.

All in all, a pretty good day. Basically doubled today the amount of time I usually workout (two hours up to about four hours, maybe a bit longer). And my chest is still sore from last night. Joy!

Tomorrow's lift is pull. Think I'll drop a couple of the bicep specific things, and switch in straight bar cleans, and reverse curls on the ezcurl bar. Yupyup.

Have a good day.

-North
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Old 09-30-2010, 09:12 PM   #20 (permalink)
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Seriously holmes! How do you confuse a guillotine with a triangle choke? You sub me with one of the most primo JJ techniques out there and you confuse it with a glorified neck hug! Serioso!

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