Thread: MMA Diet, please take a look.

Hi Peeps,

I have my first MMA fight on February 28th, it's Amateur rules. I tore ligaments in my ankle a while back so I wasn't training for quite some time and put on quite a bit of weight, I am looking to make the 70kg (Lightweight) category but if I can't I will settle with 75kg (Super Lightweight). I am currently 84kg, I want to drop down but keep as much strength as possible. Could somebody take a look at my diet and let me know if any changes need to be made?

Cardio Days:

8am - Wake

8:15am to 8:45am - Sprints & Burpees stuff like that, all high intensity.

9am - Oatmeal (Skimmed Milk) followed by a can of tuna or a chicken breast.

11am - Salmon in Wholemeal Bread + Banana

2pm - Lean Ham or Chicken in Wholemeal Pasta

5pm - Lean Ham or Chicken in Wholemeal Pasta + Apple

7pm - Protein Flapjack

8pm - 9:30pm - MMA Training

10pm - Recovery Drink (Mostly protein and High-GI carbs)

11:30pm - Bed

I generally shoot for around 30-40 grams of Protein and 30-40 grams of Carbs per meal. Is there any changes anyone would make? Possibly lower carbs or cut carbs out of post workout drink altogether? By the way two days a week I do weights in the morning, I have breakfast then wait an hour before doing weights then have a recovery drink. After that I follow my regular kind of meals throughout the day.

Sorry this was such a mouthful it will probably be boring to read, just hoping for some help lads.

Thanks,
Kyle.

Bump for tommorow, im off to bed now

Carbs are very important in a PWO drink.

What's the number of calories you are shooting for?

Usually between 3200 - 3400 calories a day.

Hey Drunzer! I am fighting on feb 28th too, I will also be lightweight >70kg.
i managed to cut down from 82kg to 72kg and I reckon if I can lose one more kilo I will be able to dry out the last bit shedding some water.
Anyways your diet looks good, you have the bare essentials such as lean produce like chicken, tuna, salmon, protein drinks. Try to add in more veggies though!! And dont forget your good fats!!! :yes:

A general rule of thumb when cutting I have learned is to eat before high intensity work such as sprinting, HIIT jog/sprint, circuit training and weights as here we will mainly want the benifits of added strength and/or cardiovascular capacity. The best time to do low intensity work is first thing in the morning, I suggest LOWIT jogging, cycling, skipping for 30-45mins this will drastically aid fat loss as fat will be the prime source of energy whilst being easier on possible strength and muscle loss in a calorie depleted state.

Before I started my cutting diet I was 5ft9", 82kg, 10bf%.
I now stand at 5ft9",72kg, 7.5bf%.

Take a look at my diet;

8am - Get up. Multivit+min, EFAs, 500mls water.

8.15 - 45 mins LOWIT jogging, skipping or cycling .

9am - Oats w/skim milk and banana. Drink 6 whole eggs.

12pm - 2 Cans tuna w/long grain rice and green garden beans.

3pm - Chicken breast w/salad and spoon olive oil and garlic.

6pm - Drink 12 egg whites, large serving mixed veg.

7pm - 9 or 10 - Train Boxing, Jiu-jitsu, MMA or weights.

9.15 or 10.15 - Whey isolate drink with 40 pro, 40 - 60 carb.

12 am - Large serving cottage cheese.

The diet is very bland as there are no bad fats, no sauces, no salt and no sugar allowed.

Hope this helps! Just try to add in more veg and good fats and you/ll be sound.

By the way good fats can be found in egg yolks, cottage cheese, peanut butter, fresh vegetables, olive oil and EFA supplements.

Is this 28th February date you lads fighting on the Gladiator promotions card by any chance?

http://gladiatorpromotions.tv.testur...ext_event.html

Not me anyway, im fighting MMA League Ireland

I think Jonny made some really good points that I would support especially about good fats.

I'd lose the milk in the porridge and switch to water. Consider tuna (in springwater) and rice (+ veggies) for day time meals. Its boring as hell but works. Check the quality of that flapjack. Cut carbs out as soon as you become inactive in the evening and consider getting some plain whey (no carbs) in before bed to protect those muscles.

Another tip is make sure u are drinking plenty of water your body will not mobilise fat otherwise.

DragonStar is right. Drink LOTS of water. This helps for weight loss a lot. Usually drinking around 10 glasses per day is sufficient for me when trying to cut weight!