How is everyone's diet when training. Do you tailor it for performance for competition? Do you just try to maintain a healthy lifestyle and keep your weight down? What supplements and vitamins do you take? How many times a day do you eat? In what ways do you feel you can improve on your diet? I am interested to see how people approach this :D
When I started training Jan 11' i weighed around 235-240#..In jan '12 i was at 205# My first MMA in Apr 12' i fought at 185#..I am fighting jun 16th at 170#.. I did all through diet and exerccise. When i get ready to fight i cut down to about a 1500 calorie a day diet..I eats High Protein (chick,turkey,pork,salmon) and High carbs (for energy)..but i also do at least 20 min of cardio a day 6 days week..The biggest results i noticed i got from cutting out Alcohol , Soda , Resturant Food... I usualy eat Breakfast-snack-Lunch-snack-Dinner ... When i am not competiting i eat what i want and drink , but still try and stay away from fast/resturant food
Josh
I would be lying my ass of if i said i was careful about what i eat. I am a sucker for haribo, fruitella's, curly wurlys, mint choc aero, chinese takeaways, coca-cola, and all that shit, i love eating. My weight varies alot though, anywhere from 72-82kg (approx 160-180lbs). I expect if i took my weight seriously i could get down to 68kg walk around weight. I am currently 80kg, heaviest i have been in a while. Only just got back to training though after a 2 month layoff.
When i get back from the Eddie seminar Sweden i am going to jump on a slightly modified paleo diet and am definitely going to work towards shedding these excess pounds.
Regarding supplements etc, i use good multivitamins (high strength or i double-up), cod liver oil/omega 3,6,9 mix, ZMA, glucosamine, creatine, and protein shakes after training. :-)
Paleo is an amazing system, I have found a lot of success with the Dolce Diet system. I have went from 190 lbs(86k) , back down to my normal weight of 165 (75k) in only a couple of weeks. I have been eating a lot of Sushi but after workouts and drinking protein shakes, and a can of Coconut Water and eating a light snack, but I still feel zapped. I think it has something to do with my hydration. Another thing I still find myself craving fast-foods (IN N OUT, McDonalds, Taco Bell). If money weren't as tight I would love to get more into the Dolce/Paleo system and get my fighting weight down to 145 (66k). I just think it's my current routine that is heavy cardio intensive that is killing me and I should be taking in more carbs. And my supplement vitamin stack is pretty impressive as well so I feel amazing while working out just afterwords I am dead to the world. I don't know any suggestion?
Low carb before tournies and whatever after.
i do some version of paleo/ low carb with minor cheats. generally don't eat much red meat.
in a hurry i do a shake of some whey protein, superfood and water.
lots of coffee, those rehab type energy drinks sometimes, although i doubt they are good for me.
Does that ever effect your training and performance while not training for tournaments or do you eat pretty healthy year round Mike?Quote:
Originally Posted by Mike Dewitt Jr
I eat solid food 4x per day, also have a 50g whey shake first thing, 2-25g protein shakes during the day, 25g casein before bed. I also bookened my workouts with protein & creatine. I stick to complex carbs like oatmeal, beans, whole grain, etc... It's helped me add about 10 lbs of muscle while dropping about 30 fat, and keeps me pretty energized.
Can't comment on the other since I don't compete.
I try to avoid most grains especially wheat. I also try and avoid sugar and uncultured dairy. I would say I'm 90+ organic as well. I eat lots of ground grass beef and bison and lots of free range chicken and eggs. Add to that lots of good organic greens and veggies good times! I don't touch GMO anything if possible.
Before I even started learning jui-jitsu in 2010 I was 280lbs. Stopped eating red meat, pork, wheat ,potatoes and milk. I dropped down to 250lbs in 3 months, this was before I started training.
I like to use my juicer before I go train now, you can feel the energy absorb fast and your ready to rock for class.
Peace
Low carb but not to the point where life sucks.
Plenty of Eggs, nuts, seeds and the like are doing big things for my energy levels and mood recently.
Caffeine in the right amounts, although this can be tricky.
Sweet potato 2-4 hrs before a hard training session on the evening and I'm flying.
Glucosamine, dopa mucuna, vit D1 and ultimate greens in the AM.
If you choose to lower carbs you must up your healthy fats. I am often surprised at just how much good fats I can consume on a training day and maintain weight. Calories mean fuck all to me anymore.
THC can also be decent after a heavy workout, relieves tension and aches n strains. Best vaped IMO to avoid all the nasty toxins smoke produces.
Saying low carb is just silly because veggies are carbs...
Maybe we can say low starchy carbs? Any way love this guy and his paleo book! http://www.robbwolf.com/
You wouldnt in your right mind limit the amount of vegetables you consume though would you?
Simply put. No I would not.Quote:
Originally Posted by Chris Garry
I dont eat terrible, but I am not a regular at the Whole Foods by any stretch of the imagination. I enjoy my fair share of sweets for sure. I try to work hard enough that I still burn it up.Quote:
Originally Posted by Kyle Spalla
Hey guys if you have questions about supplements, post workout recovery, joint care and general health, diet, etc. my wife is a certified natural health professional and herbalist. "Like" her facebook page, she will answer questions and point you in the right direction if ya need somthing.
http://www.facebook.com/balancebynature
I eat very clean these days but I used to be the fattest most undisciplined fuck.
Seriously before jiu jitsu i'd just eat proccessed garbage all the time and drink soda, I have a picture of myself from four years ago that literally makes me shudder.
But now I'm 79kg (174) walking around from 110 kg (242), and looking to get to 75 for my next tournament previously I competed at 79.
Now a days it's usually morning- oats with coffee (multi v, fish oil), snack- egg & apple (no not mixed together), lunch- chicken & salad or vegies, snack- egg,
-Training- whey protein just before, during and after, 4 x lollies to restore glucose levels after hard session,
Dinner- red meat & veg.
Drinking outside of my morning coffee with honey instead of granulated sugar it's 1-2 ltrs of water a day and a juice after training.
But I still love some shit food so I give myself a break day on saturdays, and if I'm sick (which is ultra rare now) I'll drink lemonade, my body needs the glucose at that time anyway.
Just a heads up glucose and sugars can lower your immune system further, the worst times to ingest them is while you're sick.Quote:
Originally Posted by Jason 'J-Faz' Farren
What is the dolce system? I have read the small booklet which is more of a food diary before competition than an actual diet book. Is there something else that gets in to eating style in more detail?Quote:
Originally Posted by Kyle Spalla
Cheers Zog, still studying nutrition... always studying nutrition ;DQuote:
Originally Posted by Chris Herzog
Follow that facebook page, you're sure to pick up some great info.
I hear "Hey, did you know..........?" about 2-3x a day. ;)
I like your style.Quote:
Originally Posted by Mike Dewitt Jr
Followed the page. I got high for the first time in about a year last night and ended up eating out at like three different places over the course of about 5 hours and one movies (which I bought more food at). I was like I need more knowledge on nutrition because I felt like shit this morning haha.Quote:
Originally Posted by Chris Herzog
My wife has multiple food allergies. She cant have egg yolk, or any form of gluten, corn or dairy. I have adopted her eating to save time shopping and make it easier to eat together so we are pretty much following a slightly modified paleo diet for about 2 months now. I started at 260 lbs and am now down to 237 and I expect this to drop even more now that I am back training again.
I notice that my energy level drops after the first hour of class. Anyone have a suggestion for a portable snack I can wolf down between the technical portion & sparring portion of class?
THC definitely helps for me both pre & post work out. I like a nice sativa pre and a strong indica after. I dont get the munchies so thankfully it doesnt affect my diet.
GB
The most common problems guys on a low-carb diet complain of are irritability, fatigue, low energy, etc. 9 times out of 10 it's because the macronutrient ratios look like this:
protein: 60%
fat: 20%
carbs: 20%
When you cut carbs you MUST replace them with high quality fats (grass fed butter, fatty cuts of meats, coconut oil, eggs, etc.) and the ratio should look more like this:
protein: 40%
fat: 40%
carbs: 20% (mostly in the form of nutrient-dense greens like kale, chard, boy choy)
Tinker with higher fat intake and your energy/irritability problems will disappear and you'll retain all the benefits of low carb.
ref: http://articles.mercola.com/sites/ar...-fat-diet.aspx
you are athletes, not bodybuilders. You absolutely need carbs, in the form of fruits, vegetables and whole grains/pulses, beans. NOT whole grain bread, pasta etc...but quinoa, millet, amaranth etc...lentils, barley, beans...
We had a guy fight last month, took him down 10lbs and back up 13 by fight time. He ate fruit, a ton of veg, small amounts of brown rice, quinoa, yam, beans and a little bit of salmon or chicken 1-2x day. Won easily, even had a green whole food smoothie and water the morning of weigh in. Was never hungry except just before weigh ins.