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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 09-05-2010, 03:34 AM   #1 (permalink)
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Advice for a newcomer, help appreciated!

First off, i'm new to the forum so i'd like to say hello to everyone.

I'll give you a quick background on me:

I'm on the tall side of 6'4'', 12 stone (168lbs), 24 years old. My only real experience in martial arts is around a years training in Krav Maga.
I have been smoking cigarettes for 9 years unfortunately and currently i'm a heavy smoker.

In the last few months I have been doing exercises called complexes and last monday I attended a Muay Thai class with a friend.

Currently my diet would be pretty average not overly healthy and I think I might be eating too little.
A typical day for me is some fruit, 2-3 sandwiches and probably a frozen pizza for dinner. I drink herbal tea and smoke a lot of cigarettes throughout the day.
Basically what type of food do ye recommend and do ye recommend trying to maintain my weight or trying to gain?

Obviously I have to cut down or completely stop smoking but besides that what do ye think I should be doing?

Thanks for reading and once again all input is appreciated. Be as critical as you like I don't mind as long as it's constructive criticism.
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Old 09-06-2010, 05:42 AM   #2 (permalink)
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depends dude... what are your goals? U wanna fight? or just get healthy?
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Old 09-06-2010, 05:57 AM   #3 (permalink)
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Well both I suppose.

I have a fairly skinny frame so I suppose what i'd like to do is try and fill out in terms of size/muscle while still trying achieve good speed and cardio.

There are a few different martial arts going on in my area. There's BJJ, Judo, Capoeira, Muay Thai, Submission Wrestling and just recently an mma class too.

I suppose I should pick 2 (maybe 3?) disciplines and try to make myself as big as possible without sacrificing speed/cardio.

What do you think, I have the right idea?
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Old 09-06-2010, 06:22 AM   #4 (permalink)
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You dont wanna do to many classes dude... Maybe do 2...
If ur gonna fight mma, doing BJJ is a must, that and some form of stand up.
You dont necessaraly need to be "big", rather strong especially through the core. Some of the biggest dudes i know who can bench press a house struggle getting out from bottom position etc
So id focus on Core excercises, and compound movements like deadlifts and squats and benchpress...
Smoking is something that you would obviously wanna kick...
everyone has to start somewhere bro.. Good luck
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Old 09-06-2010, 10:41 AM   #5 (permalink)
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Quote:
Originally Posted by gino16 View Post
You dont wanna do to many classes dude... Maybe do 2...
If ur gonna fight mma, doing BJJ is a must, that and some form of stand up.
Alright then, I might look into doing BJJ along with Muay Thai for the time being.
I'm curious on getting peoples on what they think the best stand up is for a tall person with good reach?

Quote:
Originally Posted by gino16 View Post
You dont necessaraly need to be "big", rather strong especially through the core. Some of the biggest dudes i know who can bench press a house struggle getting out from bottom position etc
So id focus on Core excercises, and compound movements like deadlifts and squats and benchpress...
You're not the first person to mention to me the importance of a strong core. I'll google your exercise suggestions and look to include them with my current routines.
I might be asking a stupid question here but do you know if there tends to be a maximum height for lower weight classes?

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Originally Posted by gino16 View Post
Smoking is something that you would obviously wanna kick...
everyone has to start somewhere bro.. Good luck
Thanks man, when I start making any kind of progress i'll let you know.
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Old 09-08-2010, 01:57 AM   #6 (permalink)
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If at all possibly cut out the frozen dinners/pizzas.

You should stick to food made from scratch, it will be better for you in the long run.
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Old 09-08-2010, 11:38 AM   #7 (permalink)
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Makes sense. I should probably make the effort to buy fresh food and avoid stuff that would possibly have either additives or preservatives.
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Old 09-17-2010, 08:25 PM   #8 (permalink)
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Yea, never eat frozen pizzas, burritos, tv dinners, etc.

Go for chicken breast, tuna (no mayo), most types of fish (not battered)
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Old 09-17-2010, 11:18 PM   #9 (permalink)
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OP, read this

http://www.crossfit.com/cf-info/start-diet.html
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Old 09-25-2010, 04:37 AM   #10 (permalink)
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Bill,

There's been some really good advice on here, and I'm sure you're finding it useful.

I'm about 6ft and have a naturally skinny frame. When I train and am preparing for a fight my weight goes up to about 13 stone, however I've just returned from Thailand where training 8 hours a day in 40 degree heat has taken it's toll, and I'm now a lot lighter and am back on the regime to get back up to weight before my next fight.

My weight goes up and down depending on where I'm training (climates), how hard I'm training etc. My weight goes down pretty much overnight if I don't eat loads, and I know a lot of fighters who are the same, especially those training in Thailand.

My advice to you is eat OFTEN. This is the key to gaining weight. It's a large part calorie intake AS WELL as when you eat, which a lot of people don't understand. Eat breakfast, eat at about 10:30, again at 12:30, 14:30, 18:00 and before you go to bed. Break it up between big meals with nuts, fruit etc.

By eating often (I eat about 6 meals a day to put mass on) you're keeping your bodys metabolism working, meaning that it's working at it's most efficient. Your body needs to be using everything you're giving it to build muscle, so it's really important that you keep your vitamins and BCAA's (branch chain amino acids) up. I know loads of people who try to put weight on by eating stuff that's highly calorific, but has no decent energy or nutrients and doesn't get them results. Eating 4 pizzas a day won't get you where you want to be!

If you're gonna be training then it takes a lot of effort and burns a lot of energy! It therefore almost makes it harder to gain weight when you're training, because your body is using up what you're giving it so efficiently. On training days it's super important that you're eating often, to give you a steady release of energy throughout the day. As soon as you're finished training then eat something, and remember to eat a little while before. In Thailand I eat about 6,000 calories a day, and still find it hard to put on mass, because my body's using so much energy.

As well as that I also us Anabolic Mass II. I've tried loads of supplements and find the Anabolic Mass to be good for me, however people seem to vary greatly when using supplements. I know people who've got some really good results with other supplements, it's just trial and error I guess. Don't try it too much tho, it's quite expensive!

I wasn't really too into supplements (I'd never needed them training in England) until it became necessary due to the amount of weight we were all losing in Thailand. I personally use the aforementioned Anabolic Mass and BCAA capsules, although I'm not too keen on taking hundreds of pills - it's not good for your liver and kidneys. I also use electrolytes which are really good for replacing fluid and salt lost whilst training, and I occasionally take vitamins. That's pretty much it. When I'm training to fight I see a lot of people with tonnes and tonnes of supplements, but the truth is if you work hard, eat more calories than you burn and eat the RIGHT kinds of foods you WILL put weight on!

In terms of keeping your speed etc.... Training in Muay Thai and BJJ when you have a skinny frame is a GOOD way to start. You're effectively a blank canvas. As long as your diet's good and you're keeping healthy your body will tailor itself to the sport. You often see fighters with huge biceps etc, where they've spent hours in a gym. People think that huge arms = huge power, but it's not true. Bruce Lee was known for becoming "Westernised" because of this. People who train in his original art of Wing Chun are known for having quite saggy biceps, as they believe that biceps hinder your punching ability. Apparently his original trainers saw his biceps and were very disappointed that he'd sacrificed his skill for astethics. Often people who train in Muay Thai (especially my Thai Trainer friends) have relatively small biceps but have huge triceps.

This is because they don't train in the gym - they train by fighting. And if you train by fighting then your body will adapt to the strength and power it needs to fight, not to push weights. People often get huge in the gym and are capable of bench pressing a guy who's 20 stone, but what's the point if you're only fighting guys who weigh 12 stone?! All the power over and above what's required is surplus, and is not worth having if it will slow you down, if that makes sense? I see that a lot with fighters - it's not something which people think of, but you can get too big and heavy. Perfect example is Rich "No Love" Clementi. When he fights he gets the exact weight of the person he's fighting and trains accordingly, slamming and pushing bags of the exact weight of the person he'll be fighting. He's a very skilled fighter, and knows that bulking up too much is sometimes worse than not bulking up enough!

So don't worry! If you train in any martial art or physical sport then your body will adapt accordingly, naturally, with no amazing equipment or weights. If you punch and kick a bag you WILL get better, you WILL get stronger and your body will build the strength it needs to do what you want it to.

Hope this is helpful and not too long!

Last edited by MGMMA : 09-25-2010 at 04:44 AM.
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