Red Bulk - BJJ S&C Training and Diet Log

Training Logs
1

BJJ S&C Training and Diet Log

Current Stats:
Age 28
Height: 5’8
Weight: 80.2kg

I have decided to keep a training/diet log to aid my BJJ and S&C goals.
In August I will be competing in my first BJJ competition, the weight class I am competing in is “lightweight” which requires a bodyweight of 76kg (167.5lb) in a Gi.
Therefore my diet and training is currently geared to drop bodyweight while maintaining (hopefully increasing) my strength and bettering my conditioning.

10.04.18

AM: Oats and whole egg powder
Lunch: 2 Chicken breasts, 1 apple
Post workout: Gatorade endurance (30g carb refeed).
PM: Lamb mince, spaghetti and cheese
Before bed: Lamb mince

Training: BJJ Gi session.

2

11.04.18

Well last nights BJJ session did not go as planned… sparring partner pulled guard and I took a knee to the rib cage… ribs are either badly bruised or cracked.
I am hoping to feel improvments by Friday or this could be a serious set back…

AM: Raspberries
Lunch: 2 pieces of Haddock
Pre workout: Gatorade prework out
PM: Rib eye steak with spinkle of cheese

Training: BJJ Gi session

3

12.04.18

AM: Carb supplement 30g
Lunch: 2 Chicken breasts
Mid afternoon: Apple
PM: 2 pieces of haddock
Pre bed: Diet whey protein (myprotein)

Training: Today was meant to be squat but at this point I can barley make straight forward movements without hurting, so getting under the bar is a no go today. Bulls**t.

4

In for this log. I’ve just started BJJ and it’s awesome!!! Btw we’re the same height and similar weight. Oh and hope that rib isn’t anything too serious.

Welcome!

5

Thanks for the welcome, good luck with your BJJ journey!

13.04.18

AM: Diet whey protein and 2 whole eggs
Lunch: 1 chicken breast, 1 apple
PM: chicken and veg soup
Pre bed: 1 chicken breast

Training: 45 minutes stationary bike (17.3km)
Ribs are still in no shape or form to handle weight…

1 Like
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14.04.18

AM: Diet whey protein
Lunch: chicken and beef on whole grain bread
PM: breaded chicken
Pre bed: Diet whey protein

Training: Rest Day

7

15.04.18

Well the ribs are still in bad shape and tomorrow I have a doctors appointment to see what the result of the damage could be, I havent been able to train since it happend… not even simple bodyweight movements.
The diet is being kept lean as the calories burned is low.

AM: oats with berries
Lunch: wholegrain pita with cheese
PM: Musclefood pizza (half) with sliced potato
Pre bed: Diet whey protein

8

16.04.18

Doctor update: No JJ for at least another week and then light sparring only, weights need to be lowered to around 80% of normal working weight. Best news I could of hoped for really… Will be getting a weight session in tomorrow.

AM: Diet whey protein
Lunch: chicken and green veg
PM: pulled pork and veg

9

17.04.18

AM: diet whey protein
Lunch: chicken breast and berries
PM: 4 egg omelet with cheese and ham

Training: 20x5 goblet squat 32kg KB
20x5 reverse crunches
10x5 upright KB rows
Stretching.

Kept it light first day back but tomorrow will be compound movements.