T Nation

Critique Diet & Program?


#1

Hi, I just got out of lurking after ravenously reading all the programs/dieting threads here and am looking for individual criticism as I'm not sure I'm doing everything right. I've been working out for a few weeks . I am into martial arts so I need to balance cardio/weights. I lift at school during spare block/lunchtime.

Program: Max OT
Height:6'2
Age:17
Weight:186 Target:205

Schedule:
5:30 am
15 minutes HI skipping
(P+F)
60g feta cheese
2-3 omega eggs
1 large bowl bran cereal or oatmeal

9 am
Large apple, 1 Flax bread sandwich loaded with meat, dates,OJ Or choco milk

12 :Workout (Mon-Fri)
10 min steep walking treadmill
6-9 heavy sets per bodypart 4-6 reps at near max weight (split), raise by 5% every week
(P+C)
Tons of water, 1l choco milk . 1 Large sandwich. Grapes.

4 pm
(P+F)
2-3 large chicken breasts
1 cup orange juice
Salad with flax oil

7 pm
15 min HIIT skipping (emphasis on technique), Shadowboxing/Plyometrics
(Only on off days)
(P+C)
Protein Shake (I'd rather replace this with milk but not sure if drinking a gallon+ of milk a day is okay?)
Stir fry/Rice/whatever is cookin'
Tea

Totals:
200 g of protein avg
ALOT of carbs
~80 g fat

1 rep max:

Bench:160- I find this one +dips can get more out of me then other compound excercises

Squat:215 (my legs buckle in at anything greater, very uncomfortable for me)

SLD: 250 (This is my favourite BEcause of long arms)

question: I don't get doms in my biceps but do everywhere else, is this normal?

Thanks all!


#2

It's fine that your biceps don't get sore. I don't know of any advanced trainee whose does.

Anyway, your diet look pretty decent for the most part. However, I would dump the choco milk/OJ and add some more protein. You might want to check out Biotests new whey protein. It's a pretty good deal.

I'm not sure what your goals exactly are. It looks like you want to be some sort of athlete/MMA fighter. If that's the case, check out Chad Waterbury's hammer down series. If you're trying to gain muscle, however, your almost certainly overtraining. How many days a week is that?


#3

Are you trying to gain size or lift to enhance your martial arts? What art in particular?


#4

Axe, are you doing any kind of stretching along with your workouts? Like El_Animal said, hammer down is a great program for MMA.


#5

I do static stretch and explosive stretching(I think it's the name). This is all geared toward muay thai/greco roman wrestling but I want to build a solid foundation 5 days a week(split, I am very wary of overtraining) before I get into anything too advanced.

I was considering ditching the juice and choco milk but I am at school and don't have transport/storage for the protein and cafeteria conveniently sells the milk. The reason I work out at school is I also have a job and take the bus everywhere which complicates things.


#6

Did it ever occur to you that you're doing a bodybuilding program which would not be best to help you improve your martial arts game?


#7

Yeah, I'm kind of realizing now, I guess I thought as long as there were a ton of compounds that the programs for MA and BB were almost the same. Thanks for the heads up on Hammer Down!.


#8

I think I have made significant progress since my last post, I couldn't even believe my 1 rep max for the bench was 160 LOL!

Muay Thai and Jiu-Jitsu proved to be too much for my part time job+school+workout so I have decided to move full on into bodybuilding for now. My progress waned as I stopped eating after not being as hungry from k-boxing.

Updated Max:
Deadlift:405 pounds progress:150 pounds(2X bodyweight woohoo!)
Squat:300 pounds progress: 85 pounds
Bench:250 pounds progress 90 pounds

Next targets:dl 500
Squat 400 Bench:300
Weight:230(I am 6'4 so the only think that looks noticeable right now is my back)
What I will do to reach this:calorie intake +1000, start taking supplements, I just ordered creatine, zma and bought a ton of whey so I have no excuse now. Oh yeah and I am struggling on Waterbury's HFT right now and it is kicking my ass. Cya fellas in another year.