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Old 09-10-2007, 10:07 PM   #1 (permalink)
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I need to gain weight...

Hey guys, as some of you know from reading my posts on the UFC section of this forum, I'm very interest in pursuing a grappling martial art (most likely jiu-jitsu) then hopefully a long progression into MMA.

I know that size and weight really don't matter too much in grappling martial arts as I've heard that smaller guys tool larger guys all the time simply based on core strength.

Right now I'm 6'1" 170lbs, but ideally I should be at about 185. I can turn fat into muscle with relative ease, however, putting the fat on is the hardest part. I've looked up many diets and I haven't really had the results I've wanted.

I've been doing a lot of circuit training and general core strength based exercises instead of weight lifting so I'm actually getting quite strong. However, I don't want to be the Kendall Grove of my division (no offense to Kendall Grove).

I just really would like to be in good shape by putting on 15lbs which I could easily work into something that resembles muscle. I don't want to be absolutely ripped, I just want to be above average in build.

I was wondering if you guys could please recommend me some diets/foods that could help me put on the weight. I'm a university student, so I can't really afford anything extravagant so pleaaaaaase consider that lol.

Thanks for your time, I'd be happy to answer any questions you have as long as you are able to help me out. Thanks in advance guys
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Old 09-11-2007, 12:18 PM   #2 (permalink)
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well what a friend of mine did in the same situation he was about 160, he started taking these high fat (good fats no junk food obviously) and switched to weight lifting and hitting the heavy bag he gained about 20lbs over afew months and then added a mix of cardio and wrestling to bring it down to low 170s. and thats where hes at now.

hes only 170lbs at 5'10"but he can spar with me 217lbs 6'3"
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Old 09-11-2007, 01:02 PM   #3 (permalink)
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Whole Grains, Lean Proteins, Veggies and alot of clean calories.

whfoods.com eat from that list.
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Old 09-12-2007, 01:56 PM   #4 (permalink)
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Originally Posted by Honra
Whole Grains, Lean Proteins, Veggies and alot of clean calories.

whfoods.com eat from that list.
I concur. And when he says a lot of calories, he means at least over 3,000 a day.
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Old 09-12-2007, 02:45 PM   #5 (permalink)
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Quote:
Originally Posted by Fedor>all
Hey guys, as some of you know from reading my posts on the UFC section of this forum, I'm very interest in pursuing a grappling martial art (most likely jiu-jitsu) then hopefully a long progression into MMA.

I know that size and weight really don't matter too much in grappling martial arts as I've heard that smaller guys tool larger guys all the time simply based on core strength.

Right now I'm 6'1" 170lbs, but ideally I should be at about 185. I can turn fat into muscle with relative ease, however, putting the fat on is the hardest part. I've looked up many diets and I haven't really had the results I've wanted.

I've been doing a lot of circuit training and general core strength based exercises instead of weight lifting so I'm actually getting quite strong. However, I don't want to be the Kendall Grove of my division (no offense to Kendall Grove).

I just really would like to be in good shape by putting on 15lbs which I could easily work into something that resembles muscle. I don't want to be absolutely ripped, I just want to be above average in build.

I was wondering if you guys could please recommend me some diets/foods that could help me put on the weight. I'm a university student, so I can't really afford anything extravagant so pleaaaaaase consider that lol.

Thanks for your time, I'd be happy to answer any questions you have as long as you are able to help me out. Thanks in advance guys
You don't need to get fat and then "turn it into muscle". Contrary to common perception, it is impossible to turn fat into anything, you can only burn it away. It's protein that you turn into muscle, and carbs help get the energy for the exercise that'll do it. Carrying around fat will only tire you out quicker, and even burning it for energy releases acids that tire the body far quicker than burning carbs.. it really is of no use (except deliciousness ). The reason people think they can get fat and then shape fat into muscle is because a lot of good fatty foods will also have a ton of protein, eg beef, cheese etc. So yes, you can get pretty buff just eating hambugers and pizza and lifting weights, but you'll always have an extra layer or two of worthless fat on top of your muscle.

I'm 6'3 and used to be 160 lbs at 18 when I first really started working out.. I'm around 200 now at 24, with very little fat. If you want muscle strength the best way is to work out/hit the gym at least 3-4 times a week and get TONS of high protein food; think chicken/turkey/fish/milk/eggs/beans/sprouts etc. Red meat like Beef and Pork is ok too, but it tends to come with a lotta fat as well, which'll get you weight without muscle. Eating veggies is good too. Green beans, cabbage, spinach etc. are some of the best ones. They'll get you the B-vitamins, Iron and other stuff that help burn energy and keep you going longer and stronger in the gym.. essentially they're good cardio foods, not to mention they'll balance your digestion out with fibre, to compensate for the ton of protein you'll be eating. That's the kinda stuff Randy Couture was on before the Tito fight.. and he never got short on breath in 25 mins. (p.s America's favorite "veggie", lettuce, doesn't count.. especially the white kind. That stuff has NOTHING except fibre and water.. no nutrients whatsoever.)

If you feel you aren't gaining muscle quick enough, protein supplements are ok too.. they'll really help speed things up. You said you don't really want to be too buff, so you might do fine without em and just eating good food. But if you do take protein supplements, ONLY take the recommended amount, and only after you work out so your body can actually use it.. otherwise it'll cause protein overload in your body, messing with your heart and turning into fat. I also avoid the ones with the Creatine supplement or Soy proteins .. creatine will puff you up like a blowfish and slow you down with the water retention. Too much Soy protein will raise estrogen levels (female hormone) in your body.. think ugly hanging man boobs. I personally prefer straight up Whey protein when I do take supplements, which is not very often anymore since I'm where I want to be muscle-wise. Oh, and I probably don't need to mention this but STAY AWAY FROM ROIDS. They'll fck your world up.

As far as your workout goes, concentrate on everything, they all help. But Biceps/Triceps/Shoulders/Legs are key for striking, and Back/Chest/Biceps are key for grappling. Don't ignore any of those.. stuff like abs/obliques etc is more superficial and can be put on the backburner. Lifting weights and all is good, but a lotta people who have really awesome core strength prefer calisthenics and stuff.. like Fedor. Pushups, pullups, that kinda stuff. And of course, heavy-bag/pad work with training partners and grappling training is what'll really give you the functional strength and improve your skills at the same time.

Good luck.

Last edited by Liddellianenko : 09-12-2007 at 03:48 PM.
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Old 09-12-2007, 03:02 PM   #6 (permalink)
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Couple things

1) Go on the SeaFood Diet. You see food, you eat it. Eat Eat Eat. You should never be hungry. Eat constantly.

2) A gainer shake would be good. I reccomend Cytogainer 2x a day.

3) Workout Regularly with minimal cardio.

4) Get a good Creatine Product. I reccomend Vitargo CGL. Take it in the morning on an empty stomach and Immediately after your workout. I've been using it for a little over 2 weeks now and have gained a good 4 pounds of mass combined with a good diet, high in protein and greens
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Old 09-12-2007, 03:09 PM   #7 (permalink)
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Quote:
Originally Posted by southpaw447
Couple things

1) Go on the SeaFood Diet. You see food, you eat it. Eat Eat Eat. You should never be hungry. Eat constantly.

2) A gainer shake would be good. I reccomend Cytogainer 2x a day.

3) Workout Regularly with minimal cardio.

4) Get a good Creatine Product. I reccomend Vitargo CGL. Take it in the morning on an empty stomach and Immediately after your workout. I've been using it for a little over 2 weeks now and have gained a good 4 pounds of mass combined with a good diet, high in protein and greens
You can't gain 4 pounds of muscle mass in two weeks. Thatd be 7k calorie surplus , which there's no way in hell your body can build more than .5 dry muscle a week. 2-4 *lean* muscle water gycogen a month


I don't endorse the see food diet. It's just a get fat diet.

He can make his own shake.

Poritions depend on nutritional stats desired...

Milk or soy milk*no it doesn't one bitch tits*, OATS!, and a serving of peanut butter for some healthy fat. Thats a good tasting, real gainer.
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Old 09-12-2007, 03:34 PM   #8 (permalink)
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Quote:
Originally Posted by Liddellianenko
As far as your workout goes, concentrate on everything, they all help. But Biceps/Triceps/Shoulders/Legs are key for striking, and Back/Chest/Biceps are key for grappling. Don't ignore any of those.. stuff like abs/obliques etc is more superficial and can be put on the backburner
Uhhhhhh
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Old 09-12-2007, 03:42 PM   #9 (permalink)
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Quote:
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Uhhhhhh
what about it? Although i suppose abs could come in handy on your back in BJJ, but that's still more about flexibility and speed than power.

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Old 09-12-2007, 03:43 PM   #10 (permalink)
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Originally Posted by Liddellianenko
what about it?
How do your biceps or triceps have anything to do with striking? How are abs/obliques superficial? How do your biceps deal with grappling?
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