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post #1 of 5 (permalink) Old 03-21-2010, 10:19 PM Thread Starter
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Join Date: Nov 2009
Posts: 36
         
Need help for more efficent training

Okay right now I weigh in about 164lbs and my parents think I am too thin, well I was thinking about starting to bulk up to 185-200lbs and have good muscle so I am strong etc, I am currently training martial arts but really here I am talking more conditioning. Right now I have more fat than what I would like so heres what I am currently doing and such.

What I will soon have available to train:

TRX force
Sandbag training(in incs of 1, 2, 5, 10, 20)
My own body and determination..

For the rest of the school year the max daily I can put into workout is 2 hours and on the weekends more. Over the summer I plan to work like 6 hours a day, yeah I will give up so much for so little.

Current workout
hmm whats your opinion, should I stick to 200 push ups a day(to build better muscle and upper body for when I start dead lifting etc) or go upwards to 500-1k through out the day, like 100 an hour or something like that? Now I know thats sorta bad as you keep ripping your muscle which you want to do, but most likely not in that access? So how many do you think I should do a day than like perhaps skip a day from doing upper so that way my muscles can re-gen and that day I rest and do core such as plank etc.

So perhaps like this? (of course my diet etc)

Monday X push ups
Tuesday core work, plank, wall squats, Israeli sit ups
Wednesday X push ups
Thursday some core, leg work(majority)
Friday X push ups
Saturday core work, plank, wall squats, Israeli sit ups
Sunday X push ups

This will help me build up my upper body and core. Basically what I am trying to do is get in better shape so that when I have my TRX, and all my sand and such I am in shape and able to efficiently do it. Why eat 3.2k-4k calories a day when I do my heavy workout, just to have half of that go to waste! So what do you think of this idea to do for a few short weeks?

explanaton of situation/todays diet
Now my parents are thinking I am getting too, thin. Personally I would appreciate it if at some point that me you/my dad can have a chat about all of this as he understands it, like where me and you are on the mic and I just have the output be the speakers so he can hear you etc. Okay really right now I am cutting weight because I want to in better shape, but not cut too much so when it comes time to put on the weight I am able to do it so I do not waste the calories and all that stuff, basically makes sense. Or do you think I really shouldn't cut and just start doing heavy work out and bulking up? But I believe that can be an issue as I have some not needed fat and I think I would need more muscle? So should I bulk or not? Now since I am currently cutting this is what I ate today...

Breakfast
2x Fresh Bananas
1 cup of 2% low fat cottage cheese(90 calories and 20 from fat)
1 apple

Lunch
1x Deli sandwich (Swiss cheese, lean turkey, lettuce, whole grain bread)
1x Peanut butter protein bar( http://www.amazon.com/South-Beach-Li.../dp/B001G7RBMG) has like 140 calories and like 8% of daily protein
1x Protein bar(peanut)

Dinner
Pasta noodles, with lean hamburger meat, cheese(not sure which kind) baked, not sure what else was in it, maybe sumore cheese?
A glass of Milk / Water

Okay really what should I start eating, perhaps a diet like this http://www.ext.colostate.edu/PUBS/foodnut/09362.html , but I do in the end want to put on weight, just not sure how I should come across doing it? Thanks for the help man, want to get this sorted.

Oh and I also did this for my work out, took it easy as my lower body workout yesterday was rough so I had sore legs(still do)

x200 Push ups
x150 Squats with res
x100 sit ups
5 minutes of plank & wall squats

Not very much but since I dont have gear yet and I am trying to explain this to my parents I need to take it slow.

Really I also know about creatine but heres a quick re-cap, and again I am very serious about changing my life style, as Ive been doing hapkido, wrestling etc for years and I used to start hard training in spring and summer for 1-2 good worth wile fights, cut weight then stay okay health but not very strong in the winter, keep in mind I train my technique all year just not my body soo much.

Recap

Current Weight 164 range, with not enough muscle
Goal 185-200lbs with a good strong body, flexible etc
I can train like 2 hours or so on a school day @ home and like 6 over the summer.

I hope to achieve this by the end of the summer? Wish me luck and reply if you can help!
Mike Male$h is offline  
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post #2 of 5 (permalink) Old 03-22-2010, 11:58 PM
HeadlessNorseman?
 
Join Date: Oct 2008
Posts: 131
                     
1. workouts - your post is fairly hard to understand...but if you are doing 200 pushups and 150 squats in one shot i would bet you are pretty decent strength wise. Its hard to gain strength/weight/size without a gym or spotter, but it is totally possible(im no expert)however some of my favorite workouts involve my body weight or "junkyard" stuff such as a loose tire and a sledge hammer, and also my punching bag as a dead weight. Do you have hills near you? do you own a heavy bag? One of my favorite workouts is my personal MMA training circuit, I time myself and it takes about 5 minutes to complete, will work your cardio, abs, and lots of major and stabilizer muscles

lift 100lb heavy bag from ground to shoulder(alternate side) x10

sledge hammer a loose tire 10x each side

slam loose tire on the ground as hard as possible 15x, trying to generate power in your abs/hips (watch your face!)

bear hug heavy bag and sprint across my yard and back

jump-burpees untill time runs out(5-10)

rest one minute and repeat 3-5 rounds

I also love to do uphill sprints, tae bo style videos(at maximum possible intensity), any jumping movement(really help with kicking power) and lots of abs. grappling a live opponent is prob the best workout i get though

Diet - Your diet seems pretty solid. Although i tend to favor protein shakes over bars. Just remember to get as much fresh food as possible : nuts, berries, fruits, veggies. And lean meats. I have a banana and 20g of whey protein, and some gatorade mix before a workout, and eggs, 20g of whey, and raisins afterwards. Seems to work great! Your pre and post workout meals are most important for recovering

Some of my "keys" to training - Make sure you balance clean fats, protein, and high fiber carbs. Drink lots of water. stay away from any fast or prepared food. Make sure you warm up and STRETCH every workout. dont over train yourself. get creative when working the abs and do it often. cardio is number 1!

Last edited by Qwertty; 03-23-2010 at 12:03 AM.
Qwertty is offline  
post #3 of 5 (permalink) Old 04-11-2010, 04:49 PM
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Join Date: Apr 2010
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Quote:
Originally Posted by Mike Male$h View Post
Okay right now I weigh in about 164lbs and my parents think I am too thin, well I was thinking about starting to bulk up to 185-200lbs and have good muscle so I am strong etc, I am currently training martial arts but really here I am talking more conditioning. Right now I have more fat than what I would like so heres what I am currently doing and such.

What I will soon have available to train:

TRX force
Sandbag training(in incs of 1, 2, 5, 10, 20)
My own body and determination..

For the rest of the school year the max daily I can put into workout is 2 hours and on the weekends more. Over the summer I plan to work like 6 hours a day, yeah I will give up so much for so little.

Current workout
hmm whats your opinion, should I stick to 200 push ups a day(to build better muscle and upper body for when I start dead lifting etc) or go upwards to 500-1k through out the day, like 100 an hour or something like that? Now I know thats sorta bad as you keep ripping your muscle which you want to do, but most likely not in that access? So how many do you think I should do a day than like perhaps skip a day from doing upper so that way my muscles can re-gen and that day I rest and do core such as plank etc.

So perhaps like this? (of course my diet etc)

Monday X push ups
Tuesday core work, plank, wall squats, Israeli sit ups
Wednesday X push ups
Thursday some core, leg work(majority)
Friday X push ups
Saturday core work, plank, wall squats, Israeli sit ups
Sunday X push ups

This will help me build up my upper body and core. Basically what I am trying to do is get in better shape so that when I have my TRX, and all my sand and such I am in shape and able to efficiently do it. Why eat 3.2k-4k calories a day when I do my heavy workout, just to have half of that go to waste! So what do you think of this idea to do for a few short weeks?

explanaton of situation/todays diet
Now my parents are thinking I am getting too, thin. Personally I would appreciate it if at some point that me you/my dad can have a chat about all of this as he understands it, like where me and you are on the mic and I just have the output be the speakers so he can hear you etc. Okay really right now I am cutting weight because I want to in better shape, but not cut too much so when it comes time to put on the weight I am able to do it so I do not waste the calories and all that stuff, basically makes sense. Or do you think I really shouldn't cut and just start doing heavy work out and bulking up? But I believe that can be an issue as I have some not needed fat and I think I would need more muscle? So should I bulk or not? Now since I am currently cutting this is what I ate today...

Breakfast
2x Fresh Bananas
1 cup of 2% low fat cottage cheese(90 calories and 20 from fat)
1 apple

Lunch
1x Deli sandwich (Swiss cheese, lean turkey, lettuce, whole grain bread)
1x Peanut butter protein bar( http://www.amazon.com/South-Beach-Li.../dp/B001G7RBMG) has like 140 calories and like 8% of daily protein
1x Protein bar(peanut)

Dinner
Pasta noodles, with lean hamburger meat, cheese(not sure which kind) baked, not sure what else was in it, maybe sumore cheese?
A glass of Milk / Water

Okay really what should I start eating, perhaps a diet like this http://www.ext.colostate.edu/PUBS/foodnut/09362.html , but I do in the end want to put on weight, just not sure how I should come across doing it? Thanks for the help man, want to get this sorted.

Oh and I also did this for my work out, took it easy as my lower body workout yesterday was rough so I had sore legs(still do)

x200 Push ups
x150 Squats with res
x100 sit ups
5 minutes of plank & wall squats

Not very much but since I dont have gear yet and I am trying to explain this to my parents I need to take it slow.

Really I also know about creatine but heres a quick re-cap, and again I am very serious about changing my life style, as Ive been doing hapkido, wrestling etc for years and I used to start hard training in spring and summer for 1-2 good worth wile fights, cut weight then stay okay health but not very strong in the winter, keep in mind I train my technique all year just not my body soo much.

Recap

Current Weight 164 range, with not enough muscle
Goal 185-200lbs with a good strong body, flexible etc
I can train like 2 hours or so on a school day @ home and like 6 over the summer.

I hope to achieve this by the end of the summer? Wish me luck and reply if you can help!
personally nutrition is the key to gaining weight if it was a ratio of percentage i would say 85% nutrition/15% training!
you are not eating enough i would add atleast two more meals a day.

Breakfast
3x whole egg whites
2x Fresh Bananas
1 cup of 2% low fat cottage cheese(90 calories and 20 from fat)
1 apple
one scoop of protein pwder
Mid-Morning snack
1 Large Apple
1 tin of tuna

Lunch
1x Deli sandwich (Swiss cheese, lean turkey, lettuce, whole grain bread)
1x Peanut butter protein bar

Pre-workout 1 scoop of protein
1 Banana

Post-workout
2 Scoops of Whey Protein
2xslices of White bread and 2 table spoons of jam.

Dinner
Pasta noodles, with lean hamburger meat, cheese(not sure which kind) baked, not sure what else was in it, maybe sumore cheese?
A glass of Milk / Water

Before bed i normally have a CASEIN PROTEIN SHAKE(it is a slow digesting protein protein which you need during the night when you are asleep)

if you do not want this i would have some cottage cheese which is pretty much the same principle of slow digesting protein,hope this helps with your nutrition side
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post #4 of 5 (permalink) Old 04-17-2010, 04:08 AM
HeadlessNorseman?
 
Join Date: Oct 2008
Posts: 131
                     
rereading the end of your post... your trying to gain 20 lbs in muscle in 4 or 5 months? Im no body builder but that seems like a tall order(just because i wont use the word impossible). One mistake a lot of people i work with make is setting ridiculous(short) time goals. I started a diet/training a year ago and am still not going as fast as id like. If i set a time goal for myself i would have failed or quit a long time ago. The important part is to stay with it, and keep in mind why you want it every day.
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post #5 of 5 (permalink) Old 04-17-2010, 11:44 AM Thread Starter
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Posts: 36
         
Well I am cutting weight, used to compete at my top gain hapkido is tournaments and Ill say being big re-watching those videos I noticed that your much slower.

I plan to compete @ 155 and just walk at like 180 or so. I am still working at it so Ill see how it goes.
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