T Nation

My Journey to Get a LEAN Fighter

I want to get lean and strong to exel in the mat (i practice judo) so what i’m going to do is to BLAST the fat of my body by doing whatever is necesary.

I’m going to do STRENGTH training, And i’m going to take the anabolic diet to get myself with a very low BF%. I think it’s gonna be hard but i think if i put effort in this i will surely have results.

OK so the thing goes like this and i hope all of you guys may help me with advices or something.

STATS:

BW: 73.4kg (161lbs)

BF%: 13.4%

Height:177cm (5’9’’)

Max lifts:

Squat:98kg (215lbs)

Bench:68kg (150lbs)

PICS:

stronglifts.com/forum/before-sl-5x5-pics-t12083.html

DIET:

(all the week exept sunday)

1st meal(breakfast) :

2 eggs w/1 tablespoon of sunflower oil.

2nd meal(Snack) :

1scoop of whey+15gr of almonds

3rd meal(lunch):

2 cups of lettuce+200grs of beef steak+1/2 can of tuna+1 tablespoon of olive oil

4th meal(snack pre workout):

2 eggs

5th meal(post workout):

1scoop of whey+15gr almonds.

6th meal (dinner):

2cups of lettuce+1 medium chicken breast

7th meal(after going to bed):

4 strawberries

TOTAL CALS: 2157

FAT: 122.6grs

PROTEIN: 268grs

Carbs: 27.8grs


Sunday

Just follow a normal diet (eating rice, pasta, oats, things with sugar, etc…) and take some extra carbs (like 1 chocolate bar, pheraphs some cookies too).


Workout:

Monday:

Morning: 45min low steady cardio early in the morning. With only a whey shake in my stomach.

Evening: I do Strength Training (stronglifts 5x5)

Afternoon: I do 20 minutes HIIT (30secs going all out and 60 secs at 60/70% of your maximum capacity)


Tuesday:

Evening: I do Tabata Intervals (5 minutes of 20 secs going all out+10secs walking)

Afternoon: 2 Hours of judo.


Wednesday: same as monday

Thursday: same as tuesday

Friday:same as monday

saturday:same as thursday

Sunday: OFF


Suplements?

Besides of the whey, I’m taking ECA stack (Ephedrine+caffeine+aspirin) But i’ll quit next week.


This is it guys, please help me in my joruney.

nice.how long will you be on this diet?are you looking to lose weight or you think you will be staying around the same but just losing fat?

Damn talk about analysis paralysis. I feel like I’m going to regret responding to this but…

You need to put on more muscle before you worry about getting “lean”. You’re seriously about as lean as you’re going to get with your current level of muscularity.

I’m sure I’m older than you, but I’m relatively the same size except my body composition is way different. Beside the obvious difference in body comp I also lift 2-3x as much as you. And imo thats part of the reason my body comp is different.

Put the hours in, eat clean but eat large enough to gain some muscle mass. Do that for an entire YEAR. not just 12 weeks or something. After a year worry about cutting bodyfat to something single digit.

if you do this i PROMISE you won’t be disappointed.

TOTAL CALS: 2157…???

How much judo do you train? I eat double that just to make sure i don’t lose weight.

Anyway the important thing here is for you to give us some more information if you REALLY want help:

1- What level judoka are you
2- what level judoka do you plan on becoming (what do you plan on accomplishing in judo)
3- how old are you
4- how long have you been lifting
5- how much can you deadlift
6- how much can you pullup in addition to bodyweight.
7- why do you think you need to get leaner.
8- how often do you train judo
9- what do the judo training sessions consist of.

You won’t excel on the mat by “blasting off” some fat off your frame. You’re already pretty lean for a judoka. Get your strength up on basic lifts while focusing on judo technique and don’t worry too much about fat, and eat your carbs anabolic diet is not the optimal way to eat for a judoka.

Xen is right, you’re thinking way too much at this stage. Drop the fancy diet, and just eat plain clean. ECA stack are you kidding ?

It’s hard to practice martial arts when you’re just a bag of bones. I advise against everything you’re doing.

Do the opposite.

1- What level judoka are you
2- what level judoka do you plan on becoming (what do you plan on accomplishing in judo)
3- how old are you
4- how long have you been lifting
5- how much can you deadlift
6- how much can you pullup in addition to bodyweight.
7- why do you think you need to get leaner.
8- how often do you train judo
9- what do the judo training sessions consist of.

1- I’m a -73kg judoka, competing at national level. Some international competitions
2-I want to become a really good one, going to the sudamerican games or something.
3-i’m 18 yo
4-i have been lifting for like 5 month using a piramidal program (5-4-3-2-1, increasing the weight) then i had jus started with 5x5 last week
5-i deadlift 135kg pheraphs a little more.
6-i can do like… 6 pullups (i know it’s not much)
7-The elite level judokas i see in the olympics are much more leaner than me, also the judokas i see in international competitions are leaner and muscular compared to me (in the same weight class). I know that technique is the name of the game, but i think if i have the same technique preparation compared to my opponent, the one with better physical preparation will win.

8- I usually train 6 days at week, but for now my club only allows me to practice 3 times at week.

9- In this part of the year we are jus concentring on doing combats (ground and stad combat)

Please keep the critics, everyone can only be benefitial for me.

What i was thinking was in to put my BF% <9% and then start to gain weight (reaching about 76kg) and the cut to 75kg, so i can easyly make the weight before a competition.

Thanks for your responses guys!

Holy trolling, Batman.

[quote]CaliforniaLaw wrote:
Holy trolling, Batman.[/quote]

What does that mean !?

You’re 18… PRIME growing years… and PLENTY of time to worry about competing later. Now is the time to worry about putting on some muscle. As I said earlier, if you take a YEAR and get STRONG AND BIG. You won’t regret it. Ignore the bodyfat thing for now. You want to “blast” fat off your body but you don’t have anything to “blast” it off with.

Thats what your muscle does and you don’t have enough of it! You’re probably a naturally lean guy, so if you keep up the activity level of judo 3-6x a week that will cover your need to burn fat plenty at the level you’re at currently. 12% bf is fucking anabolic you can do nothing but grow. At a lower BF you’re going to have a lil bit of trouble. I wouldn’t go any higher than 12-15% though.

on top of all this I don’t mean to be condescending so please just listen to what I’m saying without putting any ego in it. Honest truth is you’ve been lifting for 5 months… you’re REALLY over thinking everything… and you’re weak as hell.

For the next year if I was you I would do the following…

** Go to as many judo classes as you can. Training camps, seminars, buy videos, a throwing dummy for at home, and NEVER EVER miss a training session. Pretend it’s a job… even when you feel like shit just go even if you’re only going to watch. Break your leg? Go watch, cheer on the guys at your club, clean the mats.

** DON"T OVER THINK SHIT. Seriously your diet is fancier than anything i’ve EVER done.
This is your training program for the next year:

www.defrancostraining.com/articles/archive/articles_westside.htm

ME exercises… change exercises every 2-3 weeks. Start with pullups and rotate them in every other time. So Pullups, bench press, Pullups, overhead press, pullups… for a judoka at your weight you should be doing 2-3 pullups with at LEAST 45# attached.

** Nutrition guidelines… Meat leaves and berries (MLB). Eat mostly meat sources, leaves (vegetables) and berries (Fruit). Dairy and stuff is ok but do your best to get 90% of your food from MLB sources. secondly work up to eating 2 grams of protein per lb of bodyweight.

There’s so much arguing about whether or not that has any merit but I swear I’ve never seen anyone NOT put on muscle if they eat protein like that. Other than protein and perhaps BCAA’s before and after training you don’t need any supplements. Save your money and spend it on a seminar.

** For further reading and education:

Conditioning-

Strength-
www.westside-barbell.com/articles.htm

Inspiration-
beastskills.com/

[quote]Xen Nova wrote:
You’re 18… PRIME growing years… and PLENTY of time to worry about competing later. Now is the time to worry about putting on some muscle. As I said earlier, if you take a YEAR and get STRONG AND BIG. You won’t regret it. Ignore the bodyfat thing for now. You want to “blast” fat off your body but you don’t have anything to “blast” it off with.

Thats what your muscle does and you don’t have enough of it! You’re probably a naturally lean guy, so if you keep up the activity level of judo 3-6x a week that will cover your need to burn fat plenty at the level you’re at currently. 12% bf is fucking anabolic you can do nothing but grow. At a lower BF you’re going to have a lil bit of trouble. I wouldn’t go any higher than 12-15% though.

on top of all this I don’t mean to be condescending so please just listen to what I’m saying without putting any ego in it. Honest truth is you’ve been lifting for 5 months… you’re REALLY over thinking everything… and you’re weak as hell.

For the next year if I was you I would do the following…

** Go to as many judo classes as you can. Training camps, seminars, buy videos, a throwing dummy for at home, and NEVER EVER miss a training session. Pretend it’s a job… even when you feel like shit just go even if you’re only going to watch. Break your leg? Go watch, cheer on the guys at your club, clean the mats.

** DON"T OVER THINK SHIT. Seriously your diet is fancier than anything i’ve EVER done.
This is your training program for the next year:

www.defrancostraining.com/articles/archive/articles_westside.htm

ME exercises… change exercises every 2-3 weeks. Start with pullups and rotate them in every other time. So Pullups, bench press, Pullups, overhead press, pullups… for a judoka at your weight you should be doing 2-3 pullups with at LEAST 45# attached.

** Nutrition guidelines… Meat leaves and berries (MLB). Eat mostly meat sources, leaves (vegetables) and berries (Fruit). Dairy and stuff is ok but do your best to get 90% of your food from MLB sources. secondly work up to eating 2 grams of protein per lb of bodyweight.

There’s so much arguing about whether or not that has any merit but I swear I’ve never seen anyone NOT put on muscle if they eat protein like that. Other than protein and perhaps BCAA’s before and after training you don’t need any supplements. Save your money and spend it on a seminar.

** For further reading and education:

Conditioning-

Strength-
www.westside-barbell.com/articles.htm

Inspiration-
beastskills.com/[/quote]

Thanks for the advices Xen, I agree with your thaughts. Just had a few questions:

Should i keep following my strength program until i have some base strength, and then pack some muscle? (Stronglifts 5x5)

1-I’m concerned about the weight class. i’ll have to go to the -81kg class? There isn’t a way to stay on the same weight class (pheraphs bulking until 76-77kg and no more?) Since i have points in my national ranking, and if i change the category i’ll have to start all over again. But anyway, what should be the weight when i should stop bulking?

Also, i have to say that i’m not a hard gainer. I hadn’t get bulky since i have controlled my calorie intake. When i was younger i was kinda fat.

2-
My schoudle should look like this:

Mon:

AM: Tabata+HIIT
PM: Upper body lift(max effort)

Tue:

AM: Tabata+HIIT
PM: Judo

Wen:

AM:—
PM:Upper body lift(repetition)

Thu:
AM:Tabata+Hiit
PM:Judo

Fri:

AM:—
PM:Lower body lift

Sat:

AM:Tabata+HIIT
PM:Judo

Sun:

AM:30min jogg
PM:—

(Oviusly when 6x judo classes become alivable i’ll go for them, adjusting the scheudle.)

answered your own question… The important thing is your BODY COMPOSITION. For a little while you’re going to have to take a slight hit (maybe 2-4lbs). Though from what I’m reading about judo the weight class set up is- 73~81 kg… so you’ve have plenty of flexibility as far as weight gain. Control your bodyweight and composition through the jogging. If you’re bodyfat is going up to high, then jog. If you’re body weight isn’t going up, then stop jogging. More than likely you’re still going to have a harder time gaining weight than you think considering that you want it to be mostly muscle gain. Especially with a training schedule like what you had above just a little too much cardio.

Change it slightly to:

Mon:

AM: Tabata+ HITT
PM: Upper body lift(max effort)

Tue:

AM: Jog 20-40min
PM: Judo

Wen:

AM: Mobility + Stretching
PM: Lower body lift

Thu:

AM: Tabata+Hiit
PM: Judo

Fri:

AM: Mobility + Stretching
PM: Upper body lift(repetition)

Sat:

AM: Jog 20-40min
PM: Judo

Sun:

AM: Rest
PM: Rest

If you’re training for a match bump it back up to 4 hitt/tabata session a week, take out the wednesday PM session (upper body lift/repetition) add in another tabata/hitt session.

Make sure the tabata/hitt session match the length of your competition. I don’t know how long your judo matches last but you want to try and get some decent work in. Not a 4min tabata session and call it a day.

If your rounds are 3min, then do as many 3 min rounds as you think you’ll have to fight to win. So 5 opponents to get to finals then do 6 rounds. imo if you’re set on the tabata/hitt stuff then I’d do 5x5min tabata rounds with a minute break in between on a C2 Rower. Or something similar to that. I’m not sure on the specifics of judo competition.

oh and do your best to get back to 6x a week for judo. That is your PRIMARY concern. If you ever have to skip something let it be something OTHER than judo.

As Usual xen nova doling out good stuff
pardon my asking…

where do you live play that you are at a national level
and only play judo 3 days a week?
you must be an exceptional player…

I think I am missing something.

3 times per week it’s just for now, I usually do judo 6 times per week. In the past month i actually did even 2x judo per day for 3 days and 1x other 3 days (9x per week) anyway, for now i’m just trying to not get “cold” in judo matters.