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post #21 of 26 (permalink) Old 04-21-2007, 09:26 PM
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Quote:
Originally Posted by crashcrew
Don't listen to anybody who gave advice on this thread except howweplay_77. Everyone else is ignorant.

Anyway...

Here is a good workout regime/diet:

The 5X5:

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)


The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.

Before beginning the program it is important to establish 1 rep maxes for the squat, bench press, military press, and deadlift, and 5 rep maxes for the squat, bench press, rows, military press, and deadlifts.

The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th-6th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning you’re gonna be sore as hell.

If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

Try and set new 5 rep maxes on weeks 4-6 for beginners , and weeks 3-4 for veterans and then move to a 3x3 for 2x per week.

Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase are the important thing here).

Then cycle down to 1 set of 3 for 2 or 3 workouts, and maybe even go for a max single at the end.

So basically what you get is a 4-6 week prep phase, followed by a 3-5 week peaking phase.

One point – during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5sets of 5.

(If you have never done squats or dead lifts...start out VERY LIGHT!!!! Perfect your form...then move up in weight accordingly)

Do cardio 2-3 times a week, making sure that you get TWO FULL DAYS OF REST!! NO WORKING OUT ON THOSE DAYS!! Also, make sure you get 8hrs of sleep a night.



Now...eat 2500 calories a day...1gram of protien per pound of body weight...so if you weigh 195lbs..try and eat 195grams of protein or a little more. Now, your 2500 calorie diet should consist of: fish, chicken, LEAN red meat, veggies, fruits, pasta, whole-long grain rice, cheese, skim milk, wheat bread or anything else that is not processed. Cut out the soda..even diet. No white bread. It's OK to have a cheat day once a week or so..but don't go over board and eat a whole cake! lol


Also...go here: MyPyramid.gov - United States Department of Agriculture - Home

You should also get some fish oil pills.

Why would he listen to you? If youre saying that no one knows what thier talking about then why should he even read what you have to say.
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post #22 of 26 (permalink) Old 04-22-2007, 01:38 AM Thread Starter
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Quote:
Originally Posted by crashcrew
Don't listen to anybody who gave advice on this thread except howweplay_77. Everyone else is ignorant.

Anyway...

Here is a good workout regime/diet:

The 5X5:

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)


The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.

Before beginning the program it is important to establish 1 rep maxes for the squat, bench press, military press, and deadlift, and 5 rep maxes for the squat, bench press, rows, military press, and deadlifts.

The first week, it is important to begin very conservatively and prepare to set new 5 rep maxes on about the 4th-6th week, rather than the 1st or 2nd week. It will take some time for your body to grow accustomed to training this way, and in the beginning you’re gonna be sore as hell.

If you get all the sets and reps, then you increase the weight (5-10lbs) for the next week, and if not, you keep the weight the same.

Try and set new 5 rep maxes on weeks 4-6 for beginners , and weeks 3-4 for veterans and then move to a 3x3 for 2x per week.

Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase are the important thing here).

Then cycle down to 1 set of 3 for 2 or 3 workouts, and maybe even go for a max single at the end.

So basically what you get is a 4-6 week prep phase, followed by a 3-5 week peaking phase.

One point – during the initial phase where 5x5 is being used you MUST stick to the required volume and frequency. Back off the weight if you have to, but always get in all 5sets of 5.

(If you have never done squats or dead lifts...start out VERY LIGHT!!!! Perfect your form...then move up in weight accordingly)

Do cardio 2-3 times a week, making sure that you get TWO FULL DAYS OF REST!! NO WORKING OUT ON THOSE DAYS!! Also, make sure you get 8hrs of sleep a night.



Now...eat 2500 calories a day...1gram of protien per pound of body weight...so if you weigh 195lbs..try and eat 195grams of protein or a little more. Now, your 2500 calorie diet should consist of: fish, chicken, LEAN red meat, veggies, fruits, pasta, whole-long grain rice, cheese, skim milk, wheat bread or anything else that is not processed. Cut out the soda..even diet. No white bread. It's OK to have a cheat day once a week or so..but don't go over board and eat a whole cake! lol


Also...go here: MyPyramid.gov - United States Department of Agriculture - Home

You should also get some fish oil pills.

uhhhhhhhh wat? you lost me lol, thx for writing that lol but a wee but confusing

im in a bad position, im 14 at the moment so i dont go grocery shopping for myself so i cant go on one of these detailed diets with fish oils and shit lol
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post #23 of 26 (permalink) Old 04-22-2007, 03:37 AM
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Okay, there is no "fast" way to lose weight if you're not in control of what you buy.
Simply put: Diet, and cardio. If you don't want to lose muscle in the process, add in some weight training. It's April right now...if you commit yourself long enough you should be done by the end of June (you're not that overweight).

No pain, no gain. Nothing's easy, my friend.
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post #24 of 26 (permalink) Old 04-22-2007, 03:27 PM
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whoever recommended interval training, that's an excellent fat burner.

also complex carbohydrates, having more fiber, require the body to work harder to digest them. supposedly you burn 7 more calories per gram of fiber digesting it.

I wouldn't recommend cheese though, at least not the full-fat kind. there are much leaner sources of protein.

somebody on this forum said that if you eat fish 3x a week, you don't need the supplements, i think it was WL2FU.
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post #25 of 26 (permalink) Old 04-22-2007, 08:30 PM
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Loosing fat is rather simple aslong as you know exactly how many calories you eat. Basiclly the only way to loose weight is to eat less calories then you burn. 1pound=3500 calories, so if you eat 500calories less than you burn every day you will loose 1pound/week.
The tricky part is to know how many calories you burn. Here is the most comon formula used by most doctors and such:

Basal Energy Expenditure

That will basiclly give you the energyrequirements for a person with no extra exercise. Then you basiclly have to add whatever ecerice you perform:

Free Calorie Counter - Calories Burned, BMI, BMR & RMR Calculator

Since theese calculations basiclly just gives you a hint of your calorierequirements the most importent is just to start controlling the exact amount of calories you eat and see how your weight responds in reality to diffrent amounts....
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post #26 of 26 (permalink) Old 04-22-2007, 09:03 PM Thread Starter
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Quote:
Originally Posted by 3rik
Loosing fat is rather simple aslong as you know exactly how many calories you eat. Basiclly the only way to loose weight is to eat less calories then you burn. 1pound=3500 calories, so if you eat 500calories less than you burn every day you will loose 1pound/week.
The tricky part is to know how many calories you burn. Here is the most comon formula used by most doctors and such:

Basal Energy Expenditure

That will basiclly give you the energyrequirements for a person with no extra exercise. Then you basiclly have to add whatever ecerice you perform:

Free Calorie Counter - Calories Burned, BMI, BMR & RMR Calculator

Since theese calculations basiclly just gives you a hint of your calorierequirements the most importent is just to start controlling the exact amount of calories you eat and see how your weight responds in reality to diffrent amounts....
thank you this actually helped me a lot

except wat does BEE and caloric requirement mean, my BEE was 2111, and my caloric requirement was like 2700 hundred or somethin, wat do these numbers mean

Last edited by WaCkO92; 04-22-2007 at 09:07 PM.
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