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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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Old 10-21-2007, 04:05 PM   #1 (permalink)
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How Do MMA Fighters Do It?

How do fighters have so little body fat and so much lean muscle!?

I have been going to the gym now for around 7-8 months. I currently do 3 days of weight training + 1 day or cardio, but I am trying to do 2 days of cardio.

I always thought too much cardio effected your muscle growth, but obviously MMA fighters are very active and don't just lift weights, but must do some weight lifting to build muscle.

Are the any MMA fighter diet/training programs I can look at on the internet? Or are these al kept secret?

I am 24, 5 foot 9 and weigh 180lbs (12.8 stone). Not sure how much of this is fat.
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Old 10-21-2007, 04:23 PM   #2 (permalink)
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There are loads of programs and routines online for MMA fighters, I'm at work so I don't have any specific links, but I'm sure you can find some with some internet browsing. As far as diet goes, though, you should be eating 4-6 small meals a day consisting mainly of protein and veggies, along with some healthy carbs, whole grains, fruit, and healthy fats. I would suggest you consume about 2500-3000 calories a day, but clean calories. If you stayed on a strict diet for 2 months with cardio, working out, and/or training, you would definitely notice a difference in your physique and ability.
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Old 10-21-2007, 04:34 PM   #3 (permalink)
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Thanks, I'll get on google then!

The small meals part is hard to keep up with. I'd have to take like 5 packed lunches to work everyday!

Which foods have 'healthy' carbs and fats?
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Old 10-21-2007, 06:13 PM   #4 (permalink)
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Originally Posted by Gee
Thanks, I'll get on google then!

The small meals part is hard to keep up with. I'd have to take like 5 packed lunches to work everyday!

Which foods have 'healthy' carbs and fats?
Avocados, almonds, wheat bread, wheat pasta, oats, etc. When I get home I'll post you some links since you seem sincerely interested
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Old 10-22-2007, 04:52 AM   #5 (permalink)
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Originally Posted by wukkadb
Avocados, almonds, wheat bread, wheat pasta, oats, etc. When I get home I'll post you some links since you seem sincerely interested
Thanks a lot.

Currently a typical day for me is as follows:

Morning - Readybrek (oats) adn protein shake, made with milk.

Snack - Peanut butter sandwich + fruit

Lunch - Chicken/rice or pasta.

Snack - Fruit/yogurt

Dinner - Maybe chicken again! Or some red meat.

Lots of water and milk throught the day.
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Old 10-22-2007, 09:56 AM   #6 (permalink)
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For training ideas, check out RossTraining.com

Wukkadb referred me to this site and it kicks ass, especially for me since I don't have a trainer.
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Old 10-22-2007, 11:15 AM   #7 (permalink)
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I naturally have very low body fat and have the lean muscles. Even when I used to not workout I was like that. I think some people are made for it and some people just gotta be on a constant regimen of training. Your body might need something different to get to that stage compared to other people also. You might have to try out a few things to find the best for you. The more different areas you work the better it should come out. I dont only run but I also ride my bike and walk heavy. Trying to utilize each different workout to work the physic and have better form.
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Old 10-23-2007, 04:49 AM   #8 (permalink)
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Ross training looks cool. Need to take some time out and go over that site.

Thanks for the comments and suggestions guys.
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