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Training & Nutrition Training and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!

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post #21 of 39 (permalink) Old 01-16-2013, 04:50 AM
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Originally Posted by Rygu View Post
As would most people including me, but he did say he worked out a lot and did a lot of cardio so that obviously burns a lot of calories so gaining would require maybe not 7-8000 but over 6000 for sure.
Oh yeah, for sure. It also will depend on his current weight too.
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post #22 of 39 (permalink) Old 01-16-2013, 05:10 AM
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I wonder what my daily calories are. I eat a lot but I have a really athletic build, I never put on weight. 6'1, 155lbs. So i'd be like George Roop at FW I guess.







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post #23 of 39 (permalink) Old 01-16-2013, 09:27 AM
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Originally Posted by onerealwhiteboy View Post
I used to do street fights until 10th grade. got into MMA, I started learning Judo,Kenpo,Kemo-Sai,Kickboxing,Aikido, Muay Thai, And Jujitsu, And of course Street fighting. I am out of highschool now and Coach other people at a MMA facility. And I am looking to be better now. And Need to just gain more weight. lol
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About a week ago I was asked by a top end trainer to join MMA.

I just turned 18. About 2 years ago I joined MMA fight club and training. I am co manager of the place now and I teach people now.
OK, I love helping people out but I just want to get these facts straight.

A week ago you got asked by a 'top end trainer' to join MMA. But also, 2 years ago you joined a MMA fight club, of which you are now co-manager? So you joined a MMA club, became manager, then re-joined MMA? The club you originally joined deemed you good enough in just 2 years for to become a manager and coach?? You coach other people yet you need advice? From randoms on a MMA board? This club you are at has a dude, JUST turned 18 as a manager and coach. OK.

I'm not too good with the grade system in the US so someone might have to help me out here, you said you started MMA at 16 and also in 10th grade. Is this the same thing? After you turned 16 you stared learning...Judo,Kenpo,Kemo-Sai,Kickboxing,Aikido, Muay Thai, And Jujitsu, And of course Street fighting! All in at once? As part of your MMA? Where were you taught street fighting? Thats quite alot of disciplines you have learned.

I have a headache.




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post #24 of 39 (permalink) Old 01-16-2013, 10:21 AM
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Originally Posted by Killz View Post
Ok well in all honesty, if you are serious about gaining muscle weight, you need to do 2 things:

- Lift weights.. A LOT. 3-4 times a week concentrating on certain muscle groups each time you train.
- Increase your daily calories so that your body has enough to build the muscles with. As an example, when i was bulking up I went from 170lb to 185lb in just over 3 months. My body fat % stayed under 12% (was at 8% at the start) but you arent going to get more muscle without putting on a little bit of fat. I was eating close to 4000 calories a day which included over 200g of protein.
That's pretty impressive. It took me an entire year to gain 10lbs of lean pure muscle. What was your meal plan and what type of supplements did you take.

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Originally Posted by onerealwhiteboy View Post
I workout 5 times a week, bi's-chest ; tri's-back, and routine. cardio every time I workout also, I go until failure on everything, I take protien powder, 52G a shake, 2 shakes a day. I workout my legs a lot because they hold 70% of your testosterone. And your power in your punch comes mostly from your leg also. And I eat a lot of carbs and protein. Not white carbs though. I drink tons of water but I am really not gaining anything. Idk what I'm going wrong..
You actually sound fairly knowledgeable for your age. Killz is right. Cardio is nullifying your weight gain, but as you know cutting that out will hurt your conditioning. Maybe focus on plyometrics. Anyways a conditioning coach told me that I wasn't gaining weight because after my workouts I would run on the treadmill and it was "desynthesizing my protein."

It's impossible to gain 20lbs of lean muscle in three weeks.
Three things.
1.) Dead lifts, squats or anything that requires all of your muscle groups vs isolation workouts.
2.) Food intake which is my problem. Too much work and stress. Can't eat five meals a day or even three.
3.) Sleep. Also my problem. Muscles need time to recuperate. If you really want to gain weight down a shake before you go to bed.

Oh and if you're a troll...you're banned son! Post some more in the other sections.

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post #25 of 39 (permalink) Old 01-16-2013, 10:29 AM
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Originally Posted by No_Mercy View Post
That's pretty impressive. It took me an entire year to gain 10lbs of lean pure muscle. What was your meal plan and what type of supplements did you take.
It was probably only 60% muscle. the other 40% water and fat etc probably? Even so, I looked and felt way bigger.


I was eating between 3500-4000 calories a day, taking in over 200g of protein a day too. I ate mainly clean as in a lot of whole wheat pastas and brawn rices.

A lot of chicken/eggs/fish etc.

I was supplementing my diet with a weight gainer protein supplement as well as Whey protein, taurine/creatine and a Slow release protein at night. Oh, and some powdered oats.


Here is the supplement plan I set up when I first started but I increased the calorie intake over a period of about a month or so.

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post #26 of 39 (permalink) Old 01-16-2013, 10:34 AM
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Holy cow. Did you create that chart. Can you send me your meal plans. Scare Crow gave me his and I gotta say he should post more on here.

I was at 140 then 150 then to 160 and topped out at 168 within a span of four years. Unfortunately I'm back down a bit definitely because of work related stress...haah.

Two breakfasts and five shakes a day would do it. Yah those shakes were instrumental to my growth as well. Only two for me. It's expensive for a bucket; pre + post.

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post #27 of 39 (permalink) Old 01-16-2013, 10:40 AM
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Read a load of articles on nutrition and building lean muscle etc and then came up with my own plan, based on how much protein i calculated that I needed.

I never really set up much in the way of meal plans to be honest. just tried to split my calories sensibly over 3 meals as a couple of my shakes counted as meals.

A favourite of mine was 150g Brown rice, 2 Chicken breasts (light dusting of paprika), 3 eggs (poached or fried) a load of brocolli and some hot sauce. Couldnt get enough of that shit.

Im much smaller muscle wise now than i was as I took a break from lifting (and the expense) for a few month.

That supplement diet i was on was pretty expensive.



EDIT: Aslo cant recommend Cassien protein before bed enough.

EDIT 2: these articles on this site are great: http://www.muscleandstrength.com/articles/main.html
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post #28 of 39 (permalink) Old 01-16-2013, 11:01 AM
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Good stuff! You must have been working out like a mad man to put up those numbers within three months. But I can definitely see it; five pounds per month.

I'm curious to see what GSP does for his training. He has to be one of the strongest in his weight class although it strangely does not translate to KO power. I think a lot of it is his resistance training and the gymnastics program he incorporated. Man, those gymnasts do some crazy shiet and I hear they don't even weight lift because it's bad for their joints. Read Arnold's book awhile ago; Total Recall. You should check it out. He also talks about boning Red Sonja among other woman...lolz.

Thanks for the tips. I'm sure the OP will find this helpful.

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post #29 of 39 (permalink) Old 01-16-2013, 11:04 AM
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Not an obscene amount. Just really put the effort in when traing.

Worked out on a 3 day split.

Chest/Biceps
Legs/Abs/Shoulders
Back/ Triceps

each set as heavy as I could go without sacrificing good form. 3 sets of 8 reps.

10 minutes of HIIT after each workout.
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post #30 of 39 (permalink) Old 01-16-2013, 11:13 AM
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Seriously how do you have time...honestly you lift five days a week do cardio for an hour and you work and teach. Where do you find time for all Those steet fights...

Also street fights are bullshit. Train like a man fight like one. As in sanctioned under control with respect. Street fighting is for thugs, lowlifes and self defense and if you can tell everything about how to beat a person by how they walk and a single sentence you're in the wrong field.

Also you said well known trainer...I've never heard of a well known trainer recruiting street fighters they don't want that type in their gym.

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