Getting back down to 165

[JamesHowlett]

I just started doing jiu jitsu, mma again after a two year layoff because of school. When i first started i was walking around at about 167 and dieting and cutting down to 149 to compete. During the two years off i balloned up to 210 and now im down to about 185. Im still holding alot of extra flub, but ive been in the gym 4 days week and doing cardio every morning.

My diet looks something like this:

Meal 1 8 30am

Protein shake: 1 scoop whey, 1 1/2 scoop casein, 1/4 banana, 1 small scoop peanut butter, glutamine.

Meal 2 2pm Its so late because i have class and i dont like eating before training because i makes my stomach weak

Protein shake 2, 400 calories

Meal 3 5pm

16 wheat thins with tuna mixed with plain yogurt

Meal 4 8pm

chicken breast with vegatables

Also the increase in training in killing me, ive been taking multi vitamins and coq10 but any suggestions on how to keep my energy up and fatigue down?

Thanks, this is my first post so please keep it cool

[FireGuy]

I just started doing jiu jitsu, mma again after a two year layoff because of school. When i first started i was walking around at about 167 and dieting and cutting down to 149 to compete. During the two years off i balloned up to 210 and now im down to about 185. Im still holding alot of extra flub, but ive been in the gym 4 days week and doing cardio every morning.

My diet looks something like this:

Meal 1 8 30am

Protein shake: 1 scoop whey, 1 1/2 scoop casein, 1/4 banana, 1 small scoop peanut butter, glutamine.

Meal 2 2pm Its so late because i have class and i dont like eating before training because i makes my stomach weak

Protein shake 2, 400 calories

Meal 3 5pm

16 wheat thins with tuna mixed with plain yogurt

Meal 4 8pm

chicken breast with vegatables

Also the increase in training in killing me, ive been taking multi vitamins and coq10 but any suggestions on how to keep my energy up and fatigue down?

Thanks, this is my first post so please keep it cool

Eat more food. Seriously, start over with your diet. Aim for 5-6 meals per day, evenly spread out with a good balance of protein, carbs and fats. I got tired and lethargic myself just looking at what you are trying to live on.

[JamesHowlett]

Eat more food. Seriously, start over with your diet. Aim for 5-6 meals per day, evenly spread out with a good balance of protein, carbs and fats. I got tired and lethargic myself just looking at what you are trying to live on.

Ok sounds good, i can probably wake up earlier and try to get a meal in before i go to the gym at 12pm. The only problem i have is i go to class from 9 to 10am and then i go to the gym at 12 till about 2 and if i eat to soon before training i always end up puking. Is there anything besides whey protein that would digest quickly and decrease my chances of throwing up? I mean if i eat right when i get out of class at 10 i might be fine but its still a toss up.

[gbrice75]

I just started doing jiu jitsu, mma again after a two year layoff because of school. When i first started i was walking around at about 167 and dieting and cutting down to 149 to compete. During the two years off i balloned up to 210 and now im down to about 185. Im still holding alot of extra flub, but ive been in the gym 4 days week and doing cardio every morning.

My diet looks something like this:

Meal 1 8 30am

Protein shake: 1 scoop whey, 1 1/2 scoop casein, 1/4 banana, 1 small scoop peanut butter, glutamine. How about some eggs here? Where is a carb source? Some oats would be great

Meal 2 2pm Its so late because i have class and i dont like eating before training because i makes my stomach weak but you said you're very tired and have low energy during your workout - you need to eat pre-workout!

Protein shake 2, 400 calories I assume this is PWO whey shake? Again, no carb source here. More oats

Meal 3 5pm

16 wheat thins with tuna mixed with plain yogurt Crap meal. How about chicken breast w/ a sweet potato or brown rice

Meal 4 8pm

chicken breast with vegatables Good!

Also the increase in training in killing me, ive been taking multi vitamins and coq10 but any suggestions on how to keep my energy up and fatigue down? Yes, eat some food! Especially pre-workout. You need to also find a way to get food in during class - you can't go 6 hours with nothing or you're breaking down protein

Thanks, this is my first post so please keep it cool

Comments in bold. Listen to Fireguy though - you should definitely just start over, wipe the slate clean and create a new diet. Figure out your TDEE (maintenance calories) and drop back a few hundred - this is what you should eat in a day. Then come up with a nice split (40P/40C/20F?) to get the food in over 5-6 meals a day.

Good luck, keep us posted.

[RoadToRecovery]

I would suggest a 15 F/30 P/55 C breakdown for MMA, especially if you are looking to compete.

[JamesHowlett]

I would suggest a 15 F/30 P/55 C breakdown for MMA, especially if you are looking to compete.

So am i aiming for this breakdown for every meal?

[JamesHowlett]

Comments in bold. Listen to Fireguy though - you should definitely just start over, wipe the slate clean and create a new diet. Figure out your TDEE (maintenance calories) and drop back a few hundred - this is what you should eat in a day. Then come up with a nice split (40P/40C/20F?) to get the food in over 5-6 meals a day.

Good luck, keep us posted.

Whats a good way to find my TDEE?

[RoadToRecovery]

So am i aiming for this breakdown for every meal?

No, not specifically every meal but the daily meal plan in general.

[JamesHowlett]

Ok so i did alittle adjusting and i came up with this:

Meal 1 7 30am:
16oz fat free milk
1 scoop whey protein
1 scoop casein protein
1/3 banana
1 small scoop peanut butter
Im thinking about adding in oats or taking out the casein protein in this meal and adding it into meal 2 because i would be my pre workout meal.

Meal 2 10am:
PBJ sandwich
all natural peanut butter and small amount of strawberry jelly on one piece of whole wheat with 8oz of fat free milk
Keeping it light because i dont want to eat to close to 12pm but if im leaving that much time should i add more casein protein in?

Meal 3 2pm:
Protein shake made at gym: Not 100% sure whats in it buts its a mix of a scoop of muscle milk vanilla, half scoop pro complex vanilla, banana and berries mix, 16oz whole milk, and ice.
They make these at the gym they say its 400 calories total.

Meal 4 5pm:
Turkey Taco with ground turkey and cheese on a tortilla

Meal 5 8pm:
Chicken breast or thigh with sweet potato or veggies


While writing this i realize i drink a lot of milk, even if its fat free is that bad for weight lose? Anyways what do you guys think now? Getting better?

[RoadToRecovery]

Your diet needs alot of work. Check out the diet section for the stickies. I will say that eating 5 times a day is a start. I will tell you that alot of the information that you need to know is in there and they arent that long.

[Damienm05]

Ok so i did alittle adjusting and i came up with this:

Meal 1 7 30am:
16oz fat free milk Cut it, too much sugar
1 scoop whey protein
1 scoop casein protein
1/3 banana Cut it. Sugar
1 small scoop peanut butter
Im thinking about adding in oats or taking out the casein protein in this meal and adding it into meal 2 because i would be my pre workout meal.Yes, add 1 cup oats. As for the casein, leave it in, or have eggs as your breakfast protein. Whey alone is pretty weak if you're not eating again for 2.5 hours.

Meal 2 10am:
PBJ sandwich
all natural peanut butter and small amount of strawberry jelly on one piece of whole wheat with 8oz of fat free milk
Keeping it light because i dont want to eat to close to 12pm but if im leaving that much time should i add more casein protein in? This whole meal needs to be scratched. Lean protein, complex carb for pre-workout. Example: 6 oz. chicken breast, 1 cup brown rice.

Meal 3 2pm:
Protein shake made at gym: Not 100% sure whats in it buts its a mix of a scoop of muscle milk vanilla, half scoop pro complex vanilla, banana and berries mix, 16oz whole milk, and ice.
They make these at the gym they say its 400 calories total. I'd just buy yourself a blender bottle and fill it with 2 scoops of whey, 12 oz. of water, and 1/2 cup oats. Shake it up and drink it 15 minutes after your last set.

3:00 PM - add a meal centered around lean protein/complex carb of some sort. Your goals are severely hindered by such a large time lapse between your PWO shake and next meal. Example: 6 oz. salmon, 1 cup brown rice.

Meal 4 5pm:
Turkey Taco with ground turkey and cheese on a tortilla No cheese and no taco shell/tortilla. Replace the cheese with 15-20g of a healthy fat source, and the tortilla with a complex carb. Example of a better dinner: 6 oz. lean ground turkey, 2 tbspn. guacamole, organic soft corn tortilla, spoonful of pico. You can still eat similar meals but eat clean ingredients.

Meal 5 8pm:
Chicken breast or thigh with sweet potato or veggies Sweet potatoes are a great carb source. Feel free to use them in meals 1-4, however, you'll reach your goal weight much faster by removing all carbs from your evening meals. Since you'll be going to bed soon and your work/training day are finished, you no longer need carbs for energy. Don't eat chicken thighs either, they are stupidly high in fat compared to the breast. Eat the breast with 1-2 cups fibrous green veggies and add 15-20g healthy fat.



While writing this i realize i drink a lot of milk, even if its fat free is that bad for weight lose? Anyways what do you guys think now? Getting better? Milk has a ton of sugar. Sugar is going to hinder fat loss. Milk is not your friend when cutting. Eating 5 meals is a big improvement. However, even with the changes I made, your diet is far from ideal. You still have a lot to learn.

Changes in bold. You'll see nice results if you implement them but keep learning!

[JamesHowlett]

Ok, so no more milk

Protein sources: whey, casein, chicken breast, ground turkey, salamon, canned tuna

Complex carbs: Sweet potatos, brown rice, plain yogurt (mix with tuna)

Fats: ?? Fish oil ?? Am i just getting these from the protein and carbs?

Please add to the list or remove anything