MEMBER LOGIN

Page 9 of 10 FirstFirst ... 78910 LastLast
Results 201 to 225 of 226
  1. #201
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Tuesday-
    ATP fitness:
    Rowing - 400m under 120seconds - 3 min rest x 5
    Treadmill - 100 sec runs, 5 degree incline, 18 speed - 3 min rest x 6\

    After 6 sets of sprints my legs were feeling pretty tender. My lungs felt fine, but my legs were getting tired!!
    My coach wants me to fight at middleweight (84kgs). The cut will be easy
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  2. #202
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Homemade protein bars:


    Tin-foil Hake (Salt,herbs, garlic, chilli, feta and lemon juice):


    Sealed, then in the oven:
    Last edited by Nicksix; 09-13-2011 at 06:35 AM.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  3. #203
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Tuesday -
    Strength:
    Squat - 4 x 4 (80kg) (followed by 8 jump squats)
    Dead lifts - 4 x 6 (115kg)
    1 legged step ups - 3 x 10 (50kg)
    Clean & press - 4 x 4 (50kg)
    Rack lunges - 4 x 6 (30kg) (followed by 10 box jumps)
    Bench press - 4 x 4 (75kg)
    Weighted pull-ups - 4 x 4 (12kg)

    I always enjoy this routine. Starting to look at fight dates now. Going to fight at 84kg. Might have to start increasing my distance run on Friday
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  4. #204
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Received my fight date. 15 October. I have 1 month exactly to prepare for this fight. Time to step up the cardio, and get in good shape. Im fighting at middleweight (84kg) so I have about 4kgs to lose. Going to reduce calories a bit, and add some swimming intervals into my training in the afternoons. I'm super nervous at the moment... hopefully I can relax and fight, like I've been training!
    Thursday-
    Anaerobic session:
    Warmup - 10 min x 30 sec intervals on stationary bike

    Treadmill - 20 speed, 9 degree incline
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups

    Rest 3 min repeat x 3

    15 sec heavy bag work(100% output) + 10 burpees
    15 sec heavy bag work(100% output) + 10 med ball slams
    15 sec heavy bag work(100% output) + 10 expl pushups
    15 sec heavy bag work(100% output) + 10 burpees
    15 sec heavy bag work(100% output) + 10 med ball slams
    15 sec heavy bag work(100% output) + 10 expl pushups
    Rest 3 min repeat x 2

    Felt super tired after this workout. Decided to do some heavy bag work in place of the treadmill sprints for 2 reps. Sparred for an hour last night with a JKA Shotokan 6th dan with 6oz gloves. Felt alright, took 2 head kicks square to the head, but other than that I didnt take any other shots worth noting. Managed to land a couple as well.

    Friday-
    Core/stability:
    Swiss ball stability - 3 exercises x 3 sets of 8
    Cable woodchops - 4 x 8
    Floor wipes - 3 x 10
    Bird dogs - 3 x 30 sec
    Turkish getups - 4 x 4 (20kg)

    10min stretch

    Felt good after the stretch. Core took a beating Going to roll this afternoon, then go for a 3km run afterwards...if I can.
    Dropped my calories by 200. Feeling hungry! Currently eating 2120 calories a day!
    Last edited by Nicksix; 09-16-2011 at 06:08 AM.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  5. #205
    Coming Up The Ranks
    • Join Date
      Aug 2011
    • Posts
      57
    • Years Exp
      10-20 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      UK
    • Reputation
      29,474
    • Rep Power
      303

    Default

    Subbed.

    This is a very different approach, it's interesting to see what other people are doing with other sports.

    I did Vale Tudo, full contact fighting for a year or so while I was at University and I really enjoyed it. I had to stop eventually as it interferred with my lifting. Was good fun though

    Good luck!

  6. #206
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Quote Originally Posted by Fazc View Post
    Subbed.

    This is a very different approach, it's interesting to see what other people are doing with other sports.

    I did Vale Tudo, full contact fighting for a year or so while I was at University and I really enjoyed it. I had to stop eventually as it interferred with my lifting. Was good fun though

    Good luck!
    Thanks dude! Vale Tudo, thats awesome! If you have any tips on how to get rid of some nerves let me know!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  7. #207
    Muscle Hobbit carl1174's Avatar
    • Join Date
      Oct 2008
    • Posts
      8,856
    • Years Exp
      4-5 Years
    • Goal
      Sex Appeal
    • Gender
      Male
    • Location
      Pontypridd, South Wales
    • Reputation
      6,937,922
    • Rep Power
      69,435

    Default

    you are a machine Nick... Im sure you willbe fine come fight day, just remember you have put all the hard work in so you have the tools, just get the job done

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  8. #208
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Quote Originally Posted by carl1174 View Post
    you are a machine Nick... Im sure you willbe fine come fight day, just remember you have put all the hard work in so you have the tools, just get the job done

    Carl.
    Thanks Carl! Its time for me to focus now! Going to push myself as hard as I can for the next month. Time to get that W!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  9. #209
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Monday:
    ATP fitness -
    Rowing - 400m under 120seconds x 5sets (3 min rest between sets)
    Treadmill - 100 second runs, 5 degree incline, 18 speed X 6 sets (3min rest between sets)
    10mins stretching

    Workout was good. Feeling fit!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  10. #210
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Tuesday:
    Strength-
    Squat 4x4 (80kg)(followed by 8 jump squats)
    Dead lifts 4x8 (110kg)
    Clean & press 4x4 (40kg)
    Rack lunges 4x6 (followed by 10 box jumps)
    Bench press 4 x 4 (70kg)
    Weighted pull-ups 4x4 (12kg)

    Shoulder was feeling tender after training last night. Really hope it heals ASAP! 25 more days of hard training
    Last edited by Nicksix; 09-20-2011 at 04:58 AM.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  11. #211
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Thursday-
    Anaerobic session:
    Warmup - 10 min x 30 sec intervals on stationary bike

    Treadmill - 20 speed, 9 degree incline
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups

    Rest 3 min repeat x 5

    feeling good! Nearly ready
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  12. #212
    Coming Up The Ranks
    • Join Date
      Aug 2011
    • Posts
      57
    • Years Exp
      10-20 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      UK
    • Reputation
      29,474
    • Rep Power
      303

    Default

    Quote Originally Posted by Nicksix View Post
    Treadmill - 20 speed, 9 degree incline
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups
    This was all repeated 5 times? That looks like a lot of fun!

    Do you have a special fight gym for this, or do you set up equipment at a normal commercial gym?

  13. #213
    BGD - Superset Superman muscletrainerdh's Avatar
    • Join Date
      Dec 2007
    • Posts
      9,795
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      New Castle, PA
    • Reputation
      37,340,953
    • Rep Power
      373,470

    Default

    Quote Originally Posted by Nicksix View Post
    Received my fight date. 15 October. I have 1 month exactly to prepare for this fight. Time to step up the cardio, and get in good shape. Im fighting at middleweight (84kg) so I have about 4kgs to lose. Going to reduce calories a bit, and add some swimming intervals into my training in the afternoons. I'm super nervous at the moment... hopefully I can relax and fight, like I've been training!
    Thursday-
    Anaerobic session:
    Warmup - 10 min x 30 sec intervals on stationary bike

    Treadmill - 20 speed, 9 degree incline
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups
    15 sec sprint + 10 burpees
    15 sec sprint + 10 med ball slams
    15 sec sprint + 10 expl pushups

    Rest 3 min repeat x 3

    15 sec heavy bag work(100% output) + 10 burpees
    15 sec heavy bag work(100% output) + 10 med ball slams
    15 sec heavy bag work(100% output) + 10 expl pushups
    15 sec heavy bag work(100% output) + 10 burpees
    15 sec heavy bag work(100% output) + 10 med ball slams
    15 sec heavy bag work(100% output) + 10 expl pushups
    Rest 3 min repeat x 2

    Felt super tired after this workout. Decided to do some heavy bag work in place of the treadmill sprints for 2 reps.

    Sparred for an hour last night with a JKA Shotokan 6th dan with 6oz gloves. Felt alright, took 2 head kicks square to the head, but other than that I didnt take any other shots worth noting. Managed to land a couple as well.
    Nice work! Here's something to get you ready for October 15th! :P

    POWER LEVEL: 54,481

    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

  14. #214
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Quote Originally Posted by Fazc View Post
    This was all repeated 5 times? That looks like a lot of fun!

    Do you have a special fight gym for this, or do you set up equipment at a normal commercial gym?
    I just set the treadmill up and do the burpees, pushups etc. next to it, while the treadmill keeps going Its a lot of fun! I literally feel like throwing up after each set!

    Quote Originally Posted by muscletrainerdh View Post
    Nice work! Here's something to get you ready for October 15th! :P

    Haha Mortal Kombat is awesome!!!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  15. #215
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Sunday -
    Treadmill - 15mins total. 1minute 16speed 3degree incline, 2 minute 14 speed 2 degree incline.
    Stationary bike - 10min 30 second intervals
    5minutes skipping.

    10burpees
    10 explosive pushups
    10 medicine ball slams
    10burpees
    10 explosive pushups
    10 medicine ball slams
    x 3

    Squats - 3 x 6 (90kg)

    Stepping up the training I was in Cape Town for the weekend and for Monday. I was able to get a free month at the sickest gym there so I took full advantage

    Monday:
    ATP fitness -
    Rowing - 400m under 90seconds x 5sets (3 min rest between sets)
    Treadmill - 100 second runs, 5 degree incline, 18 speed X 6 sets (3min rest between sets)
    30 burpees
    30 medicine ball slams
    10mins stretching

    Tuesday:
    Strength-
    Squat 4x4 (87kg)(followed by 8 jump squats)
    Dead lifts 4x8 (110kg)
    Clean & press 4x4 (45kg)
    Rack lunges 4x6 (followed by 10 box jumps)
    Bench press 4 x 4 (75kg)
    Weighted pull-ups 4x4 (12kg)
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  16. #216
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    So last Tuesday I dislocated my shoulder and tore the shoulder joint. Im going for MRI scans on Monday to decide what the next step is. There is a possibility that I will need surgery, i hope not though. So disappointed about it. Ill be out for 4-17weeks depending on wether i need surgery.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  17. #217
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    So I went to see the shoulder specialist and I have torn my AC.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  18. #218
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Losing my mind sitting at home doing nothing. I decided to stop taking painkillers and start training again.

    Treadmill: 10min @ 13 speed, 2 degree incline. (increased speed to 16 for 60 second intervals, 3 times)
    Squats - 6 x 6 (85kgs)
    Seated cable rows - 1 x 10, 1 x 8, 1 x 6 (65kg,75kg,85kg)
    Decline sit-ups - 3 x 12

    10min stretch

    Happy to be back at the gym
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  19. #219
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Wednesday:
    Anaerobic session-
    Warmup - 5 min x 30 sec intervals on stationary bike

    Treadmill - 18 speed, 9 degree incline
    15 sec sprint + 10 burpees
    15 sec sprint + 10 squat jumps
    15 sec sprint + 10 burpees
    15 sec sprint + 10 squat jumps
    15 sec sprint + 10 burpees
    15 sec sprint + 10 squat jumps

    Rest 3 min repeat x 2

    Feeling tired today because I didnt get much sleep last night. Went to MMA training last night, didnt feel too bad on my shoulder, although fighting for underhooks hurt like hell. Some no-gi BJJ tonight.
    Shoulder update: AC tear, and possible labrum tear... Im not taking painkillers anymore so I know what hurts, and shouldnt be doing.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  20. #220
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Friday: 5km run

    Tuesday: 10min warmup run on treadmill @ 13speed.

    Squats - 4 x 8 (80kg), 5 x 4 (90kg)
    im still being very careful with my shoulder, doesn't feel much better than the past 2 weeks. Still not able to do any other exercises. I just want my shoulder to be healed now!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  21. #221
    M&S Elite Member CJH0909's Avatar
    • Join Date
      Oct 2011
    • Posts
      1,262
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Qatar
    • Reputation
      22,903,004
    • Rep Power
      229,045

    Default

    Quote Originally Posted by Nicksix View Post
    Friday: 5km run

    Tuesday: 10min warmup run on treadmill @ 13speed.

    Squats - 4 x 8 (80kg), 5 x 4 (90kg)
    im still being very careful with my shoulder, doesn't feel much better than the past 2 weeks. Still not able to do any other exercises. I just want my shoulder to be healed now!
    Don't rush the shoulder, let it heal with time, i my self had a bad knee injury in 1994 two weeks before defense force nationals for Martial arts, still took part came second in full contact, but paid the price for a long time there after, never rush a injury. Vas byt.


    RESULTS TAKE EFFORT AND DEDICATION. IF YOU DON'T HAVE PROPER EXERCISE AND NUTRITION HABITS, SUPPLEMENTS WON'T DO ANYTHING FOR YOU.......

  22. #222
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Quote Originally Posted by CJH0909 View Post
    Don't rush the shoulder, let it heal with time, i my self had a bad knee injury in 1994 two weeks before defense force nationals for Martial arts, still took part came second in full contact, but paid the price for a long time there after, never rush a injury. Vas byt.
    Ya, I just find it so frustrating not being able to train! Especially because I was supposed to fight on 15 October, now I have to wait for my shoulder to heal before I can even start looking at another fight. Well, at least it's made me hungry to get back on the mats/ back in the gym
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  23. #223
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Started D4DS this week... still nursing my shoulder but swimming and surfing seems to have strengthened it a lot!

    Tuesday:
    Back:
    Wide Grip Pull Up - 12,10,8,6 (10kg,10kg,12kg,12kg)
    Close Grip Pull Down - 12,10,8,6 (76kg,76kg,87kg,87kg)
    One Arm Dumbbell Row - 12,10,8,6 (30kg,30kg,30kg,30kg)
    Bent Over Barbell Row - 12,10,8,6 (60kg,60kg,60kg,60kg)

    Wednesday:
    Cardio - 10min intervals on Stationary bike.
    Had to leave after that due to a major problem at work...

    Thursday:
    Chest:
    Incline Dumbbell Bench Press - 12,10,8,6 (50kg,60k,65kg,65kg)
    Barbell Bench Press - 12,10,8,6 (55kg,55kg,60kg,60kg)
    Incline Dumbbell Flys - 12,10,8,6 (12kg,12kg,15kg,15kg)

    Biceps:
    Incline Dumbbell Curl - 10,8,6 (15kg,15kg,15kg)
    Preacher Curl - 10,8,6 (30kg,30kg,30kg)

    So good to be back at gym. Had a little pain during the fly's but nothing too serious. Obviously was unable to go any heavier with the chest exercises due to my injury
    Drank a large can of Monster energy drink just before gym, definitely woke me up!
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  24. #224
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Tuesday:
    Back:
    Wide Grip Pull Up - 12,10,8,6 (10kg,10kg,12kg,12kg)
    Close Grip Pull Down - 12,10,8,6 (76kg,76kg,87kg,87kg)
    One Arm Dumbbell Row - 12,10,8,6 (30kg,30kg,30kg,30kg)
    Bent Over Barbell Row - 12,10,8,6 (60kg,60kg,60kg,60kg)

    Shoulder is feeling slightly better from last week
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  25. #225
    M&S Power User Nicksix's Avatar
    • Join Date
      Jul 2009
    • Posts
      1,608
    • Years Exp
      2-3 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      South Africa
    • Reputation
      17,494,711
    • Rep Power
      174,966

    Default

    Hey guys,

    Wanted to start a new log but decided that I would just continue my previous one as my goal is the same!

    I've just recently become a father, a month ago, so my time is slightly more limited.
    With that being said, its always possible to make time to do things that you love, and achieve goals.
    Before my daughter was born i was basically just doing BJJ and wrestling 4 times a week, but i had to travel over an hour each time to get to the gym. I now plan on spending more time on my S&C whilst trying to get on the mat about 2-3 times a week.
    I've stopped drinking alcohol and eating chocolate (my kryptonite) as well.

    I've just finished my first week of Dougs 4 day split, and I'm feeling really good!
    Going to throw in some 5 x 1km "sprints" on sundays, just to stretch the lungs. As well as some heavy bag rounds on wednesdays for some cardio, then BJJ on Tuesday, friday and Saturday.

    I'm hoping to slowly cut a bit of weight while still having enough energy to be able to push hard at training.

    Current supplements:
    Optimum Nutrition Opti-Men
    Optimum Nutrition Gold standard 100% whey
    Universal Animal Stak
    Universal 100% Beef aminos
    USN Fast Grow Anabolic
    Cellucore C4 Pre-workout
    Lots of coffee

    My current diet.

    My BMR - 3173 calories


    8:15am
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    Water
    Cup oats (cooked)
    Calories - 259
    Carbs – 25g Protein – 30g fat – 4g
    CPF % - 40/47/13

    12:00am
    3 Tblspn natural peanut butter
    2 ww bread

    Calories - 616
    Carbs – 57g Protein – 22g Fat – 33g
    38/15/47

    3:00pm
    200g Wholewheat macaroni
    100g Ostrich mince
    100g steamed vegies
    Calories – 373
    Carbs – 57g Protein – 33g Fat – 3g
    58/34/8

    5:00pm
    Workout

    6:00pm
    1 serving Fast Grow Anabolic
    Calories – 570
    Carbs – 81g Protein – 53g Fat – 3g
    58/37/5

    7:00pm
    1 chicken breast
    200g brown rice
    Half avocado
    10ml olive oil
    Steamed broccoli

    Calories – 654
    Carbs – 66g Protein – 42g Fat – 27g
    41/26/37

    9:00pm
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    250ml full cream milk
    Calories - 271
    Carbs – 14g Protein – 32g fat – 10g
    CPF % - 22/47/31



    Total Calories – 2743
    Carbs – 300g Protein - 212g Fat – 80g
    C/P/F % - 44/30/26

    Calorie deficit of 430.

    Any help with diet, training or anything in general will be greatly appreciated.
    Last edited by Nicksix; 05-12-2017 at 06:27 AM.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

 

 

Similar Threads

  1. Nick6312 - Cutting sucks log
    By Nicksix in forum Member Training Journals
    Replies: 22
    Last Post: 01-10-2011, 07:24 AM
  2. Hip Flexibility?
    By Williams93 in forum For Your Sport
    Replies: 2
    Last Post: 05-14-2010, 10:34 AM
  3. Flexibility Training
    By cben in forum Beginners Questions & Advice
    Replies: 3
    Last Post: 03-30-2010, 03:37 PM
  4. Losing flexibility
    By jengyz in forum Beginners Questions & Advice
    Replies: 4
    Last Post: 08-18-2009, 09:22 AM
  5. Loss flexibility
    By Dragonball in forum Strength
    Replies: 3
    Last Post: 10-22-2008, 10:27 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •