Cool, punch. Then I’ll leave the nutrition up to Berardi. But seriously, use the info. That’ll totally make or break any other plan we come up with. And as much as it may pain me to say, Dr. Berardi is smarter than any of the guys posting nutritional suggestions on this thread (I’m including myself here, guys. So no offense.) Either stick to his article or his book.
It sounds like you’re burning a ton-and-a-half of calories everyday. Running and hard elliptical work and Muay Thai/grappling six days a week and calisthenics and caveman stuff? Dude, come on. You don’t need that much conditioning.
I’d immediately drop the elliptical or the running, I’ll let you choose. Doing both is redundant, especially on top of all the caveman smashing, bashing, and whatnot. And doing any of it for 45 minutes is only good for burning some calories, with no significant sports-carryover.
You’d be better served limiting the supplemental cardio stuff (run/elliptical/caveman) to just two days a week, tops. Let your Muay Thai and grappling practice serve to maintain and/or improve your conditioning.
I’m hesitant to cutback any of the 6 days a week practice. It’s pretty early in the 12-week cycle, but since we’re adding weight, I want to stay ahead of the curve (endurance and speed-wise) since we’re adding weight. Have you ever been this heavy (155+) before?
For the weights, I have a 3-day a week program that’ll work great. I’ll throw it up here later today. Hit the weights Monday, Wednesday, and Saturday a few hours before or after your martial arts. Spacing it out as much as possible will help with recovery.
Also, if you’re not using Surge, now would be a great time to start. If it’s in your budget, I’d actually consider double dosing, one serving during the weights and one after. It’s extra calories and extra nutrients that will only help recovery that much more.
Money well-invested, huh? I don’t have that book and haven’t heard many reviews of it, but if it’s in your hands already, it’s worth reading.
P.S. - Pop quiz, hotshot… What did you eat yesterday?