looking for a good structured mma diet plan

[mma_outlaw]

hi everyone im scott,im getting back into mma after many years off cause of raising my daughter alone.so im looking for a good mma diet, i would like to get back to my old fighting weight of 180 im 225 now if anyone can help that would be great. im just looking to start out right im mainly doing this to get in shape not to compete until im in the best shape that i can be. thanks scott

[mma_outlaw]

just looking for some help.

[Warrior Of God]

Perfect this is right up my ally......I started out right around the same weight!!!!

Live by this saying when dieting for a fight:

"If you can't grow it or kill it DON'T eat it"


You wanna eat as clean as possible and this is going to give you a better return for your fight.


Basically you wanna turn everything to "brown" brown rice, whole wheat pasta, and whole wheat bread.

You wanna take roughly 1500-2000 cals if you are trying to lose weight in a day.

So I like to do something like below:

Breakfast:

2 egg whites 1 egg
2 whole wheat toast with a tsp of pb (peanut butter)

Snack: (roughly 2 hours later)
Protein shake or bar

Lunch: (2 hours later)

Turkey Sandwich on wheat bread
Yougart
Piece of fruit

Snack: (2 hours later)
Cup of almonds
Piece of Fruit (I use banana's or apples)
or
Protein shake

Dinner: (2 hours later)
8oz grilled chicken (or steak, salmon, etc)
green salad with fat free dressing

[brutus]

Perfect this is right up my ally......I started out right around the same weight!!!!

Live by this saying when dieting for a fight:

"If you can't grow it or kill it DON'T eat it"


You wanna eat as clean as possible and this is going to give you a better return for your fight.


Basically you wanna turn everything to "brown" brown rice, whole wheat pasta, and whole wheat bread.

You wanna take roughly 1500-2000 cals if you are trying to lose weight in a day.

So I like to do something like below:

Breakfast:

2 egg whites 1 egg
2 whole wheat toast with a tsp of pb (peanut butter)

Snack: (roughly 2 hours later)
Protein shake or bar

Lunch: (2 hours later)

Turkey Sandwich on wheat bread
Yougart
Piece of fruit

Snack: (2 hours later)
Cup of almonds
Piece of Fruit (I use banana's or apples)
or
Protein shake

Dinner: (2 hours later)
8oz grilled chicken (or steak, salmon, etc)
green salad with fat free dressing

that is a great diet plan. I used the same method while i was training like an animal. getting old sucks, it killed my motivation. lol. the only thing that i would like to add is that you can mix all of the choices for meat, fruit veggies etc. if you eat teh same thing day in and day out you will bet burnt out in no time. just try to be creative, within your boundaries, and you will be more likely to actually enjoy the diet. I know it helped me out.

OH, and you can pre-make all your meals for a few days at a time and it will seriously save you some time during the week with work and the gym. i froze all mine and just reheated them when i needed to.

[Warrior Of God]

Ya I forgot to put in there that I switch everyday....Instead of chicken it would be steak etc.

That is a good note also making your food in advance.


I personaly suggest that this is more of a hardcore getting ready for a fight diet.......If you want something a bit littler but don't want to kill yourself:

Drink TONS of water
and limit your portion sizes just make sure you are getting 5 to 6 meals a day....(Smaller Meals)

[NDshotokan]

First something simple. To lost weight there are Millions of options. Fact: 90% of weight loss is to burn more calories than you intake. The other 10% of weight loss is the fine details that relate to in-taking calories that you can burn easier... and stuff. It's really not that important. All you need to do is burn more calories than you intake and you will lose weight. Period. I fight between 170 and 180 depending on the organization. I walk around at 200. I cut 15-20 pounds in 4-5 weeks and then sweat out the rest the last week before the fight. I cycled in July and cut from 206 to 189 and I've maintained at around 190 since (I have a karate tournament at the end of the month).
So, here's what I do...

I count how many calories I intake per day for one week... I take the average daily calorie count and use that as my baseline. From my baseline (we'll use 2600 as an example)
I cut 20% for the first two weeks (in this case 2600 to 2100).
I cut 30% (from 2600 to 1900) for week 3.
I then cut to 50% (from 2600 to 1300) for weeks 4 and 5.

There are many advantages to scaling calories down gradually and it's a system that works very well for me. I also drink plenty of water and I avoid processed sugars and saturated fats.
I eat as much fruits/veggies/whole grains/chicken/tuna as I can.
I eat fat-free dairy products and I LIVE for those 100 calorie pre-packaged snacks.

As confusing (or simple) as all this is, it WORKS for me. Everyone is different, but I would suggest this plan because it's simple. You don't have to prepare your special lunches and dinners... You don't spend half your week specialty shopping for groceries... and it's pretty stress free. When you scale back your calories you won't be as hungry as when you cut calories suddenly.

And that my friends, is my $.02

[mma_outlaw]

thanks for the info im going to use it.it tough being out as long as i have being a single parent. but i do thanks you guy for the help.one other question just getting back into it what cardio and workout routine would you all think would be good for just starting up after very long layoff.

[Warrior Of God]

I perfer burst training than just straight jogging or running.....

What I like to do besides jits classes, your typical stand up work outs, and grapple boxing......I like to go to a track and sprint the straight stretchs....jog or fast walk the turns.

On top of that doing hills and 40yrd sprints......Oh and stairs are good.



A great MMA drivin work out is:

BEAR CRAWLS < I hate them but they work a ton of muscles

[NDshotokan]

thanks for the info im going to use it.it tough being out as long as i have being a single parent. but i do thanks you guy for the help.one other question just getting back into it what cardio and workout routine would you all think would be good for just starting up after very long layoff.

Take it easy starting out... I would start on an exercise bike. It's a bit easier on the body and it's easier to stick with. Get your cardiovascular system used to the extra work as well as your joints and muscles.

If you hit the weight room, keep the weights LIGHT and the repetitions HIGH. Don't stress yourself. Expect to be sore so get plenty of rest. When starting out I would concentrate on your entire body once or twice a week for the first month or so. Gradually work your way up to a total body weights routine 3-4 days a week. Again, I would stress LIGHT weights (preferably dumbells for MMA purposes) and HIGH repetitions. (with dumbells do bench, suitcase deadlifts, Arnold presses, rows, etc. With the barbell do your shrugs, snatch-cleans, deadlifts, etc.) Remember, this is MMA, not body-building.

Class dismissed.