T Nation

My MMA Nutrition Plan

Im training for MMA and have been trying to get to the weight I want for fighting which is at 150-155 lean. I currently weigh 142 because I lost weight due to an ulcer. Right now I hit the mats and have bag training 5 times a week.

Monday,wed,fri is kickboxing and tues,thurs is Jiujitsu/grappling. here is my times and the food im going to try and eat based off the Metabolism Repair Plan by TC.

days I work from 1-9 pm I train at 9am.

Schedule #1

7:30 am - P+C
1 whole egg cooked for omelet, 5 eggwhites hardboiled + bannana + protein shake ( kinda confused about amount of protein to take in if i shouldnt have a shake or not?)

9:00 am - WORKOUT

10:30am - P+C & PWO meal
Protein powder + oatmeal + apple

1:30 pm - P+C
Chicken breast + bannana or w/e

4:30 pm - P+F
Tuna + Flax oil or handfull of almonds

7:30 pm - P+F
Salmon + olive oil + lima beans + broccoli


Schedule #2

9:30 am - P+C

12:30 pm - P+C

3:30 pm - P+F

5:30 pm - WORKOUT

6:30 pm - P+C PWO MEAL

9:30 pm - P+F

^^^^ basically I don’t know wether to repeat the same food setup as schedule 1 but switch of course the p+c and p+f’s up accordingly or to setup the recipes differently , cuz honestly im not picky ill eat the same shit over and over as long as i get results i want!

Im pretty lost though as far as what to eat for resistance days since it varies cuz im not a body builder.

I do sports specific workouts AKA “farmboytraining/underground” which consists of Sledgehammer on tire, sandbags, sled pulling, farmers walks, dumbell or big rock shotputting, park equipment exercises, stuff like that… which i try not to do on my jiujitsu days cuz i dont wanna over train… So i normally do resistance actually lifting on my muaythai days since thats more like cardio.

HELP ME!! thanks every1

Things are looking pretty good, but a couple questions/thoughts.

Your 7:30 a.m. meal, it looks like the only carb you’re getting is a banana? Is that right?
If that IS the case, i’d suggest adding a big bowl of oatmeal to that meal.

I’d also suggest adding another serving of clean carbs to the day.

Do you know how much protein you’re getting in a day? Ultimately you should be shooting for about a gram per pound of bodyweight.

Post workout: what exactly are you taking in? Protein powder and oatmeal? I’d suggest using something like Surge instead of guessing and trying to come up with your own mix.

Ultimately the main things i’m getting at are:
-Get enough protein daily
-Increase daily clean carb intake.
-Optimize postworkout nutrition, ESPECIALLY after weight workouts if youre trying to add some size.

And then of course pay close attention to the scale and how the changes are affecting your training and performance.

if you are trying to gain ten pounds, you just need to eat more calories in general. it sounds like you are getting plenty of protein. carbs and fats are the easiest calories to consume.

try increasing both, but make your carbs complex carbs. not only will complex carbs give you the extra calories, but they will give you more energy as you compete as they will raise glycogen levels in your muscles. sort of like carb loading for long distance runners.

if you are training as frequently as you say, you are burning lots of calories. try bringing a snack with you.

you are actually at an advantage of wanting to gain weight. it’s the cutting that sucks.

your solution is simple. just eat.

Cool,

thanks a lot guys for the info…

As far as the PWO meal im drinking a 100% whey protein with oatmeal and fruit… as my PWO shake and meal combined w/e…

And the complex carbs are like the pasta, oatmeal, potato, brown rice right? cuz from what i learned if i eat 5 meals i day i want 3 of Protein + Carbs and 2 Protein + fat… so i mean should i eat more p+c’s? or just keep it the same?

[quote]fightingfame wrote:
Cool,

thanks a lot guys for the info…

As far as the PWO meal im drinking a 100% whey protein with oatmeal and fruit… as my PWO shake and meal combined w/e…

And the complex carbs are like the pasta, oatmeal, potato, brown rice right? cuz from what i learned if i eat 5 meals i day i want 3 of Protein + Carbs and 2 Protein + fat… so i mean should i eat more p+c’s? or just keep it the same?[/quote]

your PWO shake sounds fine. i have a similar drink where i blend random fruits, honey, cinnomen and whey protien + yogurt.

you are getting all the nutritional value of more expensive pre made PWO drinks.

there are lots of theories behind nutrition ratios. you really don’t have to be a nazi about them though.

just add more carbs at each meal and snack. your body is getting enough protien it sounds like. if you feel uncomfortable though, eat more protien too. it can’t hurt you.

you really just need to eat more in general and not worry about the ratios so much. you are getting well balanced meals.

Hey, there FF!! Long time, no speak. (grin)

I have to say that you got some really solid advice, there, from sven33 and texasguy. It always helps to get good advice from different people. We all tend to put our own spin on things and explain things differently.

Using the Metabolism Repair Plan as a starting point, I’d like to change a couple of the numbers and add some things in since you’re bulking.

Let me ask you a question. What time do you get up and what time do you go to bed? I’d actually like to add in another meal if it works out that way.

For purposes of our calculations, I’d arbitrarily like to use 150 pounds, even though that’s your goal and not your current body weight.

Protein Requirements = 150g per day
Per-Meal Protein Requirements (5 meals) = 30g per meal
Per-Meal Protein Requirements (6 meals) = 25g per meal
Fat Requirements = 150 pounds x 0.5g of fat = 75g of fat per day
Olive Oil Requirement = 1.5 tablespoons (21g)
Flaxseed Oil Requirement = 1.5 tablespoons (21g)
PWO Nutrition = 75g of starchy carbs

I do have to say, looking over your plan, that it’s obvious you did your homework. Very nicely done, FF!!!

The P+F and P+C structure is perfect. Meal timing (every 3 hours) is spot on. You’ve got your olive oil and flaxseed oil. You’ve got a different protein source at every meal. You’ve got PWO nutrition with starchy carbs. The one LITTLE thing I see (sorry, I can’t help myself (grin)) is that I like to see 3 different fruits.

You’ve also got your broccoli and your beans in. Since you’re bulking, I’d like for you to have 1 cup instead of 1/2 cup as your servng size.

Re your confusion at your 7:30 meal, start with the amount of protein you need. If you upgrade to 6 meals, you’d need 25g of protein. To find out how much you need to hit your numbers, you’d go to www.nutritiondata.com or www.fitday.com. A large egg white is good for 4g of protein. A large egg is 6g of protein, 5g of fat.

If you were just having eggs, that would work out to 5 egg whites (20g of protein) and 1 whole egg (6g of protein and 5g of fat). If you’re having a protein shake with that, it would depend on the numbers, but you’d have maybe half a protein shake and half the number of eggs. You have to play with the numbers a little bit.

And actually, with the timing and structure and food choices squared away, you’re ready for the next phase, which is to look up the AMOUNTS you need to eat at each meal.

basically I don’t know wether to repeat the same food setup as schedule 1 but switch of course the p+c and p+f’s up accordingly or to setup the recipes differently , cuz honestly im not picky ill eat the same shit over and over as long as i get results i want!

The structure and numbers are important as far as getting the results you want. Variety is important for HEALTH. Go ahead and make 3 or 4 different days’ menus/plans for yourself and try to make your food choices as different as possible.

MMA workouts are pretty demanding. If your workout approaches 1 hour, you need PWO nutrition. It’s all the more important because you are bulking.

Speaking of bulking, go ahead and put amounts and numbers to your plan and track what you’re eating. We’ll be going up 250 calories (about 60g of carbs) on any week you don’t gain scale weight.

One of the things you told me is that it might be difficult to prepare some of this stuff at work. Why don’t you do some bulk cooking one day a week. Cook your chicken for the whole week and divide it up into little containers. You could make a pot of chili with 7 servings of meat and 7 servings of beans. Cook a bunch of shrimp. Make an egg souffle instead of individual omelets. I’m sure Chef Lisa Marie has a recipe on her thread.

Once food is prepared in advance, all you have to do is grab the meals you need as you’re running out the door in the morning. You might need a cooler if you don’t have a fridge where you work.

Questions? (grin)

Once again, that was a very nice job, FF, right out of the starting gate!!!

so as far as the eggs go , hardboiled egg whites are ok im taking? and as far as chilli goes im not much of a cook but when i was at walmart looking at ground beef it didnt seem to have good fats or protein… in fact the protein wasn’t very high at all…

maybe it was nasty meat i dunno… is there a certain kind of ground beef i should be looking for spec or name wise? Cuz i like the idea of making a big batch of chilli with meat and beans in it! And i thought shrimp had a lot of fat in it and nasty stuff that isnt good for u. Is that something id want to eat later in the day on a P+F meal?

[quote]fightingfame wrote:
so as far as the eggs go , hardboiled egg whites are ok im taking? and as far as chilli goes im not much of a cook but when i was at walmart looking at ground beef it didnt seem to have good fats or protein… in fact the protein wasn’t very high at all…

maybe it was nasty meat i dunno… is there a certain kind of ground beef i should be looking for spec or name wise? Cuz i like the idea of making a big batch of chilli with meat and beans in it! And i thought shrimp had a lot of fat in it and nasty stuff that isnt good for u. Is that something id want to eat later in the day on a P+F meal?[/quote]

ground beef has excellent amounts of protien. were you looking at chuck beef?

it shouldn’t be all that hard to find. look for meat rolls or packages next to pre-made hamburger patties. usually the ground beef is grouped together like that.

The main thing with that chili or bulk recipe shit is that i have to sit and measure stuff out… cant i just make a big thing of chilli and have a couple cups of it for lunch or dinner and that my protein + carb meal? or is that considered a late night meal? so damn confusing "(