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Old 04-04-2009, 08:49 PM   #1 (permalink)
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help needed achieving goals, nutrition and exercise advice please

Hey guys, this is my situation right now. After my exams are done i have a two month window where i have quite a bit of time. My goals are:
1 - I want to really get my abs showing
2 - Be able to do the splits

i weigh 150lbs and had approx. 18% body fat last time i checked. I train mma 6-9pm 5-6 days a week.

Nutrition
- Howmuch protein should i take?
- What else can i take to speed up recovery?

What foods will help me not to get constipated? i know some but just someone might mention some i didn't know about.

I am concerned that if I want to show abs i need to take less carbs, but wont that mean less energy to work out?

How often should i eat and what about the size? Are certain meats better than others? why?

What are the healthiest sources of carbs? It is important to east as soon as i wake up and after a workout correct?

Workouts
I need a little help with what a workout should look like if i want to get my abs showing, i know just doing ab workouts doesn't get rid of the fat over my stomach. What should a workout look like? Can anyone give me a basic idea?

Should i work out more than once a day?

I am worried that putting so much effort on showing abs will mean the rest of my body gets smaller, any advice for this?

Concerning stretching, how long each day should i stretch and which stretches will help me achieve my goal fastest. Also, are there any techniques that i should be using when stretching?


Conclusion
Keep in mind that i only have two months and that i have mma 6-9 that i have to work around.

THanks in advance for all constructive responses, God Bless!
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Old 04-05-2009, 05:41 PM   #2 (permalink)
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seriously? noone has anything that can help me?
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Old 04-05-2009, 05:57 PM   #3 (permalink)
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Abs is all about diet and cardio. Diet is common sense.
About 1.5grams of protein per pound of BW.

At 150lbs and 18% BF I wouldn't worry about the rest of you getting smaller.

Actually I'm gonna stop here and just tell you to go to the D&S training section of Sherdog and read the stickies.

Stretch everyday. You won't work up to a full split in two months unlesss you are already very close to it.
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Old 04-05-2009, 10:18 PM   #4 (permalink)
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ive done quite some research on the net of alot of the questions im asking its just nice to hear from people on what they tried that worked of if there something that i may not have known b4 and im still not sure of what a good fat burn workout should look like, i rly dont want to hear something like 'just run' i hate running, hopefully there are some alternatives someone can give me.

i read that eating more often and smaller portions was better but then i also read that it isnt because your metabolism apparently also increases based on howmuch you eat, so eating 5-6 times small portions = 3-4 larger portions, have you heard about this b4?


seriously? 2 months isnt enough? curious, howlong each day are u expecting me to stretch(sounds rude maybe but isnt)

p.s. thanks for telling me abotu the D/S section on sherdog
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Old 04-06-2009, 08:55 AM   #5 (permalink)
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I just remember from my old days of stretching and kickboxing that it was a long hard road, where any progress was slow and steady. A full split should take months and months to develop.

I don't know what to tell you about hating running, I think it's simply the best cardio you can get, by a long long way. Do HIIT and limit to amount you have to subject yourself to it.

I hate cardio too and haven't been doing it properly in months.
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Old 04-06-2009, 12:48 PM   #6 (permalink)
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Quote:
Originally Posted by AdaMMA View Post
Hey guys, this is my situation right now. After my exams are done i have a two month window where i have quite a bit of time. My goals are:
1 - I want to really get my abs showing
2 - Be able to do the splits

i weigh 150lbs and had approx. 18% body fat last time i checked. I train mma 6-9pm 5-6 days a week.

Nutrition
- Howmuch protein should i take?
- What else can i take to speed up recovery?

What foods will help me not to get constipated? i know some but just someone might mention some i didn't know about.

I am concerned that if I want to show abs i need to take less carbs, but wont that mean less energy to work out?

How often should i eat and what about the size? Are certain meats better than others? why?

What are the healthiest sources of carbs? It is important to east as soon as i wake up and after a workout correct?

Workouts
I need a little help with what a workout should look like if i want to get my abs showing, i know just doing ab workouts doesn't get rid of the fat over my stomach. What should a workout look like? Can anyone give me a basic idea?

Should i work out more than once a day?

I am worried that putting so much effort on showing abs will mean the rest of my body gets smaller, any advice for this?

Conclusion
Keep in mind that i only have two months and that i have mma 6-9 that i have to work around.

THanks in advance for all constructive responses, God Bless!

Abs is mainly a diet issue. I'd get at least 1GB of Protein per lb of body weight.

As for constepation, get some flaxseed and eat berries and veggies with every meal. You'll be fine.
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Old 04-07-2009, 04:26 PM   #7 (permalink)
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Quote:
Originally Posted by TheNegation View Post
I just remember from my old days of stretching and kickboxing that it was a long hard road, where any progress was slow and steady. A full split should take months and months to develop.

I don't know what to tell you about hating running, I think it's simply the best cardio you can get, by a long long way. Do HIIT and limit to amount you have to subject yourself to it.

I hate cardio too and haven't been doing it properly in months.
ding ding ding good post

it is very hard to do the splits. I can get closeish, but I can't do em and I've been in kickboxing for years. Running blows if you're fat, smoke or have weak lung capacity. But find a nice stretch to get your jog on with some good tunes and it becomes very enjoyable imo. Running is not just my main source of cardio, its also one of my favorite ways to vent and deal with stress.

Start slow, but running is just excellent all around. If you'd rather bike/swim it'll burn calories all the same. Abs are all about diet, but that doesn't mean that you can't help the appearance of your abs with core exercises (ie bigger abs will be more noticeable). At the same time you will never be able to do enough sit-ups/crunches/capt chair/exercise of choice to have abs if you aren't eating clean and lean.
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Old 04-08-2009, 07:32 AM   #8 (permalink)
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thx for the replies. Another question, if i am lifting weights in the morning and training mma in the evening howmany carbs and calories should i take a day(i know absolutely nothing and cant really find a benchmark on the internet)? is there a formula like the protein intake?
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Old 04-14-2009, 02:33 PM   #9 (permalink)
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a bit of advice i picked up on burning more fat is doing your cardio workout after your weights session

if you want your abs to start showing you want to sort your diet out i would recommend eating around 1800-2300 calories a day considering the amount of training youre planning on doing, also do alot of core training (obliques, lower back and abs) this will not only improve your posture and make you overall stronger but also make your abs more prominent

as for the splits i cant help you on that
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