Need a critique on my diet

**IzzyG** · 01-01-2011, 09:57 PM

Hi everyone, im 18 years old 5'6'' and currently weight 137lb. i am looking to get to 150lb in the next 4-5 months but only getting to 145lb would be ok too. The reasoning for this I will be having an am mma fight in may and I want to be a little bit over my weight class( 135lb). I currently have around a 10-11% body fat and I would also like this to go down to as low as I can in that time period.
I will post my diet and my workout schedule so please if anyone can help id appreciate it and will respect all input. Thanks.

Upon Waking:
Weight Gainer Shake( contains 3g of creatine)
Half a Banana

Morning Workout

After workout:
other half of banana
small protein shake from walmart( only contains 14g of protein)

Breakfast:
2 eggs with yokes
Potatoes
Sausage

Lunch:
Depends on what other workers want, also if any suggestions on what to make and take I will think about that too.

Pre Workout
L-Arginine
Weight Gainer( with 3g of creatine)
A full Banana

Workout for an hour lifting

Post workout:
Steak
Salad
Most likely a juice or water

Pre Workout
Small shake

Workout 3( conditioning)

Post Workout
A peanut butter and banana sandwich
Glass of milk

Before bed
Weight Gainer shake
ZMA
glutamine

Workout Schedule:
Monday:
1. Squat- 4 sets; 3-5 reps
2. Bench Press- 5 sets; 5-6 reps
3. Standing Military Press- 5 sets; 8-10 reps
4. Bent over row- 4 sets: 3-5 reps
5. Neck Harness- 3 sets: 10-15 reps
5. Followed by Endurance and Cardio Training

Tuesday:
1. Skills work on Boxing and Wrestling
2. Followed by Endurance and Cardio Training

Wednesday:
1. Squat- 3 sets; 10-15 reps
2. Shrugs- 3 sets; 10- 15 reps
3. Skull Crushers- 3 sets; 8-10 reps
4. Curls- 2 sets: 8-10 reps
5. Wrist Curls- 3; 8-10 reps
6. Kickboxing Training

Thursday:
1. Boxing and BJJ Training
2. Followed by Endurance and Cardio Training

Friday:
1. Deadlift- 3 sets; 2-3 reps
2. Bench- 5 sets; 5-6 reps
3. Military Press- 5 sets; 8-10 reps
4. Upright Rows- 5 sets; 5-6 reps
5. Neck Harness- 3 sets; 10-15 reps
6. Sparring
7. Followed by Endurance and Cardio Training

Any help is appreciated as I really want to perform good as this is my first fight as it is a home town fight. I understand I might be making this a long shot but I will put in all effort if I can get some support on this

Thanks everyone who looks this over I appreciate it and God Bless

**IzzyG** · 01-01-2011, 09:59 PM

This will be alot of eating more then im use to but I will put in all work if I need to eat more or if anything needs to be changed or added supplement wise or eating wise

**IzzyG** · 01-01-2011, 10:00 PM

1 more thing the weight gainer is only half of the serving that way i dont get to much added calories

**maxwkw** · 01-01-2011, 10:15 PM

eat more. You are doing an insane amount of training, and to grow you're going to need an insane amount of food. I suggest starting with what you have, if after 2 weeks you haven't gained any weight then eat more, continue this until you are at the weight you want.

**38jumper38** · 01-01-2011, 10:35 PM

Well, I'm not the expert here but you ask you got. You can get 5 to 10 pounds a YEAR if your diet don't suck or if your work out don't suck, (looks like your diet suck) fortnightly you come to the right place for advise, there is good members here with a lot more info then me, also if you spend some time on the diet section u will learn a lot. and Wallmart won't sell good protein and shake, sorry they are trash, you really need to spend some money and get some good protein. for breakfast have more eggs you need more protein then 2 eggs (6gr/egg), potatoes is good, sausage its bad, has a lot of sodium, you gonna need a LOT bananas(potassium) to flus all that sodium is in it. For lunch some meat (chicken, beef, fish,) noting fry, have some jack 43d or pump max for pre work out. Post work out you need to take isolate protein some 50 gr right there inside the gym, not in the car or at home, your post work out (steak and salad can't have in the gym Rite? or in the car? no) you need to feed your muscle right away with some good isolate protein, your muscle won't survived till u get home and cook a Steak. You can have then about 1 hour after work out will do good, try water with. A galls of milk, if lactose free will be ok. and before bed time its all rite. In case you make it to MMA, love to see YOU there say thanks to this forum. I wish you the best, on my time (when I was 18) there was not internet, to get info, and we train Jujitsu on my gram-ma back yard, genetics was everything.........................

**IzzyG** · 01-02-2011, 02:26 AM

I know bro, and the best part is the gym is actually at my fathers house in the garage. I know it sounds wack we have a formal bjj black belt who also is a great wrestler who teaches us the ground game and we have an experience kick boxing coach that makes us use technique or he wont let us do anything with out the skills work. So i can have the stuff at the gym haha. thanks guys I truly appreciate all the help and knowledge you are sharing and I will make sure to eat more then this. I feel confident in my skills I just want the body to make sure I can showcase the skills. Thanks alot guys

**cerealkiller326** · 01-03-2011, 11:25 AM

Originally Posted by IzzyG

Hi everyone, im 18 years old 5'6'' and currently weight 137lb. i am looking to get to 150lb in the next 4-5 months but only getting to 145lb would be ok too. The reasoning for this I will be having an am mma fight in may and I want to be a little bit over my weight class( 135lb). I currently have around a 10-11% body fat and I would also like this to go down to as low as I can in that time period.
I will post my diet and my workout schedule so please if anyone can help id appreciate it and will respect all input. Thanks.

Upon Waking:
Weight Gainer Shake( contains 3g of creatine)
Half a Banana

Morning Workout

After workout:
other half of banana
small protein shake from walmart( only contains 14g of protein)

Breakfast:
2 eggs with yokes
Potatoes
Sausage

5 egg whites
sweet potato
toss the sausage, too fatty

Lunch:
Depends on what other workers want, also if any suggestions on what to make and take I will think about that too.

If that's the case bring your own lunch, 1 can tuna, 2 tbsp of olive oil mayo; about 300cals/39g protein/20g carbs/6g fat
,grilled chicken, steamed broccoli..you get the idea.

Pre Workout
L-Arginine
Weight Gainer( with 3g of creatine)
A full Banana

Workout for an hour lifting

Post workout:
Steak
Salad
Most likely a juice or water

reduce your intake on food and add PWO shake so your body consumes protein quick.

Pre Workout
Small shake

Workout 3( conditioning)

Post Workout
A peanut butter and banana sandwich
Glass of milk

If this is your dinner, toss the fattening source of peanut butter and milk, replace with lean meat, chicken, fish, skim milk, steamed asparagus, green leaf salad.

Before bed
Weight Gainer shake
ZMA
glutamine

Replace the weight gainer with Casein protein like; casein protein shake, fat free cottage cheese, fat free Greek yogurt.
Workout Schedule:
Monday:
1. Squat- 4 sets; 3-5 reps
2. Bench Press- 5 sets; 5-6 reps
3. Standing Military Press- 5 sets; 8-10 reps
4. Bent over row- 4 sets: 3-5 reps
5. Neck Harness- 3 sets: 10-15 reps
5. Followed by Endurance and Cardio Training

Tuesday:
1. Skills work on Boxing and Wrestling
2. Followed by Endurance and Cardio Training

Wednesday:
1. Squat- 3 sets; 10-15 reps
2. Shrugs- 3 sets; 10- 15 reps
3. Skull Crushers- 3 sets; 8-10 reps
4. Curls- 2 sets: 8-10 reps
5. Wrist Curls- 3; 8-10 reps
6. Kickboxing Training

Thursday:
1. Boxing and BJJ Training
2. Followed by Endurance and Cardio Training

Friday:
1. Deadlift- 3 sets; 2-3 reps
2. Bench- 5 sets; 5-6 reps
3. Military Press- 5 sets; 8-10 reps
4. Upright Rows- 5 sets; 5-6 reps
5. Neck Harness- 3 sets; 10-15 reps
6. Sparring
7. Followed by Endurance and Cardio Training

Any help is appreciated as I really want to perform good as this is my first fight as it is a home town fight. I understand I might be making this a long shot but I will put in all effort if I can get some support on this

Thanks everyone who looks this over I appreciate it and God Bless

In bold is a start for modification of your diet. Make sure you count your macros, there is 140124019 site that counts your calories or calculate them for you. I assume your protein intake should be around 185g, as long as that's kept you should build muscle. You obviously work out and condition hard so burning fat and shedding shouldn't be as tough.

**IzzyG** · 01-04-2011, 11:29 AM

Thanks bro

**gbrice75** · 01-04-2011, 12:20 PM

Originally Posted by cerealkiller326

In bold is a start for modification of your diet. Make sure you count your macros, there is 140124019 site that counts your calories or calculate them for you. I assume your protein intake should be around 185g, as long as that's kept you should build muscle. You obviously work out and condition hard so burning fat and shedding shouldn't be as tough.

I've been busy working with my trainee's on the Remote Trainer Challenge, and not able to get to alot of the diet critiques recently. I just wanted to say it's really nice to see somebody here giving good advice that can help pick up the slack.

Great job Cereal! =)

**cerealkiller326** · 01-04-2011, 01:20 PM

Originally Posted by gbrice75

I've been busy working with my trainee's on the Remote Trainer Challenge, and not able to get to alot of the diet critiques recently. I just wanted to say it's really nice to see somebody here giving good advice that can help pick up the slack.

Great job Cereal! =)

Thanks Gbrice! Just trying to help the bros. GL with the challenge dude.