Hello, I am a 17 year old MMA fighter. (I can’t get in the cage till 18) I’ve had a significant amount of wrestling and grappling experience and have progressed greatly in my sport so far. However, I’ve become skinnier and weaker as of recently. After losing quite a bit of weight I’ve been looking into bulking up.
I walk around at a lean 147 at 5’9" (Horrible, I know) I’ve went down from a lean 160lbs at 5’9" ever since I upped my training regimen.(All the weight lost was muscle) Right now I currently train 5-6 times a week sparring, grappling, hitting bags, and working mitts for about 1.5-3 hours a day. I want to get to a more respectable 185lbs in order to fill out my frame and get to work in the higher weight classes. (Being a bantamweight fucking sucks)
I try to hit approximately 4000 calories every day with a 1000 calorie breakfast, 800-1000 calorie lunch, 800-1200 calorie dinner, and an 800 calorie snack before bed. I keep a clean diet, no junk food, no soda, no proccessed food.
My breakfast is usually oatmeal and protein powder, a peanutbutter and banana shake with protein powder, or egg and cheese sausage sandwiches with bacon every morning.
Lunch/Dinner consists of Mashed potatoes, pasta, quinoa, or rice and steak or chicken. Before bed I try to eat about 8 tablespoons of peanut butter with an eighth of a gallon of milk.
My current lifts are
Weighted pullup 50lbsx5
What tips and tricks can implement in my diet to start slapping on weight while training like this and what weightlifting programs should I implement with this high volume training?
I’ve been looking at wendler’s 5/3/1
Thank you, I appreciate any constructive criticism or ideas that ya’ll could give me.