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Old 03-25-2007, 11:33 PM   #1 (permalink)
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MMA training diet

Ok I have talked to many folks who want to know what is a healthy diet to have while training in MMA, so I am posting my diet. I hope this helps anyone looking to eat a little better, lean down, and muscle up.

Breakfast: Protein shake, 8oz milk, 1/2 cup oatmeal, 1serving whey protein mix in blender and drink. Or try three scrambled eggs with a whole grain English muffin and a glass of skim milk. Some days I have a bowl of Honey nut cheerios with a whey protein shake. If I am feeling lazy and I am in a hurry I will stop by McDonalds and grab 2 sausage egg wraps(nothing else, and only once in a great while).

Snack #1: This should come about 3 hours after breakfast. 1 serving of cottage cheese and 1 banana/apple. Or try 1 granola bar and a whey protein shake.

Lunch: Once again try to snag lunch about 3 hours after your last meal. I could go on and on about all the different lunch options but I will outline a few important ingredients. Lean protein mixed with some carbs and some fruit. Tuna sandwiches/wraps are great quick options just remember your whole grains and go easy on the dressing. Chicken salads/turkey salads. Some times I will sneak a few organic tortilla chips and fat free salsa with my lunch. Bananas and apples are great fruit options. If you have to grab lunch at the gas station just check the label for fat content,protien and carbs. Just the other day I found some campbell's chunky sirloin soup at the gas station, 6 grams of fat 12 grams of protein and 15 carbs. Not to shabby when your in a pinch!

Snack #2: Eat this 3 hours after lunch. You can swap these snack ideas with the first snack of the day, but not with the last snack. Try an apple with all natural peanut butter. Or Celery with all natural peanut butter. Try some fat free yogurt with some almonds and raisin trail mix. Or a protein shake made with 8oz milk, 1 serving whey protein, one table spoon of all natural peanut butter and a handful of ice. Blended of course.

Supper: Eat this 3 hours after snack 2. This is a pretty broad meal so I will out line some basic rules. Start cutting back on your carbs towards the evening time because you are starting to lose time to burn them. Lean protein like tuna, salmon, chicken, turkey. Green veggies and skip the dessert! Some of my favorite meals are made with ground lean turkey. Tacos, Chili its all good and healthy if made with smart ingredients. or just a seasoned chicken breast with some veggies and a small serving of whole grain rice. Be creative and remember to check labels!

Sack #3: I will eat this just before bedtime to help curb my midnight snacking urges. Fat free cottage cheese with a glass of milk or fat free yogurt with a glass of milk. Or if i haven't got enough protein during the day I will grab a whey protein shake mixed with milk.

Remember this diet doesn't work over night!

My training weight is 160 pounds. My fighting weight is 155 @ 7% body fat. So if your a bigger guy you will have to make your serving sizes bigger (duh)

Your post workout shakes don't count as a snack or meal.

Drink at least a gallon of water a day. Buy a gallon jug and bring it with you everywhere.

Check your labels and educate yourself on what kind of foods have better options. Such as regular Skippy peanut butter VS all natural Skippy which has like half the sugar of the regular stuff. And every once in a while check out the organic section at your grocery store. There is some cool stuff in there you just gotta look

Be sure to eat many times a day. This is what gets your metabolism going.

No sugary sodas, try to avoid diet sodas. One pre workout energy drink is acceptable.

Allow yourself one cheat meal a week, you deserve it!

Good luck and stay focused. You don't have to dive in all at once. Try changing your diet slowly. I hope this helps some of you guys out. This is exactly how I eat and it works for me.
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Old 03-25-2007, 11:56 PM   #2 (permalink)
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Quote:
Originally Posted by linkster01
Ok I have talked to many folks who want to know what is a healthy diet to have while training in MMA, so I am posting my diet. I hope this helps anyone looking to eat a little better, lean down, and muscle up.

Breakfast: Protein shake, 8oz milk, 1/2 cup oatmeal, 1serving whey protein mix in blender and drink. Or try three scrambled eggs with a whole grain English muffin and a glass of skim milk. Some days I have a bowl of Honey nut cheerios with a whey protein shake. If I am feeling lazy and I am in a hurry I will stop by McDonalds and grab 2 sausage egg wraps(nothing else, and only once in a great while).

Snack #1: This should come about 3 hours after breakfast. 1 serving of cottage cheese and 1 banana/apple. Or try 1 granola bar and a whey protein shake.

Lunch: Once again try to snag lunch about 3 hours after your last meal. I could go on and on about all the different lunch options but I will outline a few important ingredients. Lean protein mixed with some carbs and some fruit. Tuna sandwiches/wraps are great quick options just remember your whole grains and go easy on the dressing. Chicken salads/turkey salads. Some times I will sneak a few organic tortilla chips and fat free salsa with my lunch. Bananas and apples are great fruit options. If you have to grab lunch at the gas station just check the label for fat content,protien and carbs. Just the other day I found some campbell's chunky sirloin soup at the gas station, 6 grams of fat 12 grams of protein and 15 carbs. Not to shabby when your in a pinch!

Snack #2: Eat this 3 hours after lunch. You can swap these snack ideas with the first snack of the day, but not with the last snack. Try an apple with all natural peanut butter. Or Celery with all natural peanut butter. Try some fat free yogurt with some almonds and raisin trail mix. Or a protein shake made with 8oz milk, 1 serving whey protein, one table spoon of all natural peanut butter and a handful of ice. Blended of course.

Supper: Eat this 3 hours after snack 2. This is a pretty broad meal so I will out line some basic rules. Start cutting back on your carbs towards the evening time because you are starting to lose time to burn them. Lean protein like tuna, salmon, chicken, turkey. Green veggies and skip the dessert! Some of my favorite meals are made with ground lean turkey. Tacos, Chili its all good and healthy if made with smart ingredients. or just a seasoned chicken breast with some veggies and a small serving of whole grain rice. Be creative and remember to check labels!

Sack #3: I will eat this just before bedtime to help curb my midnight snacking urges. Fat free cottage cheese with a glass of milk or fat free yogurt with a glass of milk. Or if i haven't got enough protein during the day I will grab a whey protein shake mixed with milk.

Remember this diet doesn't work over night!

My training weight is 160 pounds. My fighting weight is 155 @ 7% body fat. So if your a bigger guy you will have to make your serving sizes bigger (duh)

Your post workout shakes don't count as a snack or meal.

Drink at least a gallon of water a day. Buy a gallon jug and bring it with you everywhere.

Check your labels and educate yourself on what kind of foods have better options. Such as regular Skippy peanut butter VS all natural Skippy which has like half the sugar of the regular stuff. And every once in a while check out the organic section at your grocery store. There is some cool stuff in there you just gotta look

Be sure to eat many times a day. This is what gets your metabolism going.

No sugary sodas, try to avoid diet sodas. One pre workout energy drink is acceptable.

Allow yourself one cheat meal a week, you deserve it!

Good luck and stay focused. You don't have to dive in all at once. Try changing your diet slowly. I hope this helps some of you guys out. This is exactly how I eat and it works for me.
Great advice, once people get past the utter shock stage of "I need to eat more then 3 meals a day!??!" and want to learn about PRE/PostWorkout nutrition I would go here.

Beverly Nutrition - Powered by eve community
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Old 05-20-2007, 05:21 AM   #3 (permalink)
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hey ppl,

some good advice here, im just wondering how to bulk up, ppl inform me that i should eat plenty of carbs like bread and pasta.
i started a training diet and logged it very well, i got about two weeks in, and ppl were telling me that i didnt include any fats in my diet.
I was told that bread was fatty, and would bulk me up but theres only 1.5 grams of fat per slice.

i stopped when i got disheartened cos ppl were saying that id eaten a load of stuff for nothing.

i was eating about four meals a day....not bad considering i hate eating and only ate one meal a day!! food is not a priority of mine. im only 21, 6ft and 154 pounds

so should i eat these fats....like a chocolate bar, in my diet or will i get the bult from the carbs?

cheers all.
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Old 05-20-2007, 02:50 PM   #4 (permalink)
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Quote:
Originally Posted by PayWithPain
hey ppl,

some good advice here, im just wondering how to bulk up, ppl inform me that i should eat plenty of carbs like bread and pasta.
i started a training diet and logged it very well, i got about two weeks in, and ppl were telling me that i didnt include any fats in my diet.
I was told that bread was fatty, and would bulk me up but theres only 1.5 grams of fat per slice.

i stopped when i got disheartened cos ppl were saying that id eaten a load of stuff for nothing.

i was eating about four meals a day....not bad considering i hate eating and only ate one meal a day!! food is not a priority of mine. im only 21, 6ft and 154 pounds

so should i eat these fats....like a chocolate bar, in my diet or will i get the bult from the carbs?

cheers all.
They mean HEALTHY fats, not unhealthy ones. First of all, you want to be eating WHOLE WHEAT bread, not white. Some healthy fats are found in various nuts, avocados, fish, and veggies.
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Old 05-20-2007, 05:51 PM   #5 (permalink)
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Quote:
Originally Posted by PayWithPain
hey ppl,

some good advice here, im just wondering how to bulk up, ppl inform me that i should eat plenty of carbs like bread and pasta.
i started a training diet and logged it very well, i got about two weeks in, and ppl were telling me that i didnt include any fats in my diet.
I was told that bread was fatty, and would bulk me up but theres only 1.5 grams of fat per slice.

i stopped when i got disheartened cos ppl were saying that id eaten a load of stuff for nothing.

i was eating about four meals a day....not bad considering i hate eating and only ate one meal a day!! food is not a priority of mine. im only 21, 6ft and 154 pounds

so should i eat these fats....like a chocolate bar, in my diet or will i get the bult from the carbs?

cheers all.

Carbs aren't nearly as important as protein for bulking up. You should eat 5-6 times a day, and get complete proteins at every meal. These come from sources like egg whites, protein powders, chicken, fish, steak, turkey, milk and cottage cheese.

You should also focus on cleaning up your diet- no processed foods, and make sure to only eat good fats like fish (or fish oil), nuts (peanuts are not nuts) and olives. Eat lots of vegetables and fruits, and try to drink at least a gallon of water a day (no soda or sugary juice or any of that crap).

Make sure to get some protein in your system right after you lift- a protein shake when you get back from the gym works great. Eat a bowl of cottage cheese before you go to bed- this has lots of casein protein that takes about 4 hours to metabolize, allowing your body to use that protein to rebuild muscle; when you work out, you cause small tears in your muscle fiber. When you sleep, your body uses protein to rebuild these fibers bigger and better than before, so if you don't have protein in your system your body can't rebuild. Make sure to get at least 8 hours of sleep a night. Ideally you should wake up after 4 hours and have another bowl of cottage cheese.

These are some basic guidelines, if you need more specifics PM me and I can point you in the right direction.


EDIT: wukkadb is right, white bread is terrible for you, stick to whole grain breads. Other good carb sources are plain oatmeal, brown rice, black and kidney beans.
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Old 05-20-2007, 06:22 PM   #6 (permalink)
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My diet, I have variations to everymeal if I get bored.

Meal #1 (Only thing I can gag down in the morning) (pre cardio or lifting)
2 scoops UMP +
18 oz water and 1/3 cup quick oats+ tbsp peanutbutter

Meal #2 (PWO)
1 whole egg + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil


Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables or salad with 2 TBS.
Low Cal Dressing
Or: 6 oz chicken or beef, 1 cup cottage cheese,
1/2 cup pineapple


Meal #4(Pre-wo) (mma)

8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
2 cups vegetables (asparagus, broccoli, cauliflower,
green beans, spinach or zucchini)
1 TBS Flax Oil
1/4 cup oats

Meal #5 (pwo)
2 scoops whey+1/4 cup oats+1/2 banana

Meal #6 (prebed)

2 whole eggs + 4 egg whites, 4 oz. 93% lean beef,
1 cup vegetables+1 apple
Or: 8-oz chicken breast, 1 apple+ 1/2 cup cottage cheese.
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Old 05-20-2007, 08:32 PM   #7 (permalink)
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i get some pretty crappy info, from unreliable sources, i dont know why i typed a choco bar as an example in the last post, something my brother in law told me .....lets just say he's not the sharpest tool in the box ...if you get me.
I do eat nuts and whole bread, i had my diet pretty tight, lots of chicken and rice, pasta, protein shakes,i just get stuck for variation but the example typed in an earlier post helped alot. thanks
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Old 05-20-2007, 08:57 PM   #8 (permalink)
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Quote:
Originally Posted by brooks211
Carbs aren't nearly as important as protein for bulking up. You should eat 5-6 times a day, and get complete proteins at every meal. These come from sources like egg whites, protein powders, chicken, fish, steak, turkey, milk and cottage cheese.
I'm going to have to disagree with you actually. Carbs are what MAKE you bulk up, not protein. Protein helps repair your muscles and makes them bigger to an extent, but it's the heavy calories with lots of carbs that really bulk you up. You should be eating close to a 3 grams of carbs per 1 pound of bodyweight. Protein is very important, but it's not as important as you think, and too much of it over a long period of time is very unhealthy.
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Old 05-20-2007, 11:40 PM   #9 (permalink)
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Agreed. Complex Carbs!
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Old 05-21-2007, 11:58 PM   #10 (permalink)
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Originally Posted by wukkadb
I'm going to have to disagree with you actually. Carbs are what MAKE you bulk up, not protein. Protein helps repair your muscles and makes them bigger to an extent, but it's the heavy calories with lots of carbs that really bulk you up. You should be eating close to a 3 grams of carbs per 1 pound of bodyweight. Protein is very important, but it's not as important as you think, and too much of it over a long period of time is very unhealthy.
For the most part yes, you're right, but you cannot build muscle without protein, while things like the cyclical ketogenic diet allow for muscle gain with almost no carbs. These diets are EXTREMELY intense (and if you cheat even a little you will just get fat), but are also extremely effective- they allow for muscle gain without gaining fat. It also boosts the MVO2 percentage that your body will use fat for, greatly improving your long term endurance (long term meaning 2 hours +).

What I meant to say is protein is what you should focus on- it's pretty easy to maintain a constant intake of complex carbs, but managing your protein intake so you get the right amount of the right type of protein at the right time is much more difficult (as you said, too much protein is bad, so you need to be careful when you ingest it). Things like Endurox can make this easier, as it has 4:1 carbrotein ratio that's great post work out.

A good general guide to bulking can be found here
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