Getting in shape

[Shawn Holland]

Breakfast is always a large bowl of bran cereal with raisins and soy milk, provides the best morning bowel movement known to man. I also believe anyone who follows a similar life style can easily lose lots of weight and keep it off.

Blueberries my friend. Eat a shit load of blueberries the night before. Cleans ya right out!

[Shawn Holland]

I think we should all post shirtless photos. "no homo"

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[Steven Daniels]

We already have an ass thread, now a shirtless thread!

[IrishSheep]

BMI is a pile of crap.


Watch your calories you want more out that in and mix it up occasionally if you rigidly stick to the diet and dont have a day here and there were you up and lower your carbs then your progress will stall.
For fat loss you want high protein low carb moderate fat diet, or you can even try a ketogenic diet.
So stick to oats or wholemeal stuff for your carbs in the morning and pre and post workout.
Protein your best of with lean meats chicken, turkey, canned tuna is very cost effective, you also have protein shakes but these should only be used to help it's ideal to get most your protein from real food.
Occasionally lean beef is alright.
Fats should come from fish oil or nuts.
Cottage cheese is great before bed for the slow digesting casien protein.

You want protein in everymeal, and carbs at breakfast and before and after your workouts.


Experiment with low intensity cardio (walking) high intensity cardio (spriniting, running stairs) and circuit training.
Find which works best for you everyone is generally different.

Gym training helps it burns a lot of calories and any muscle you put on will increase your metabolic rate.

You want to be drinking lots of water keeps you feeling full and hydrated.
I would also reccomend a good multivitmain whenever your on a weight loss diet you often neglect vitamins or minerals since it's not ideal to eat fruit.
Plus making sure all your needs are met will help with weight loss.

If you have to have cheat meals then make sure you only eat until your full dont have the mentality of "NOM PIZZA EAT 3".

Best of luck bro treat it like a lifestyle not a diet and success is ensured!

[Andy Lopez]

I have a champions workout and have cleaned up my diet a lot.

So I took the yoga and ab ribber portions of the p 90 x program, mashed it with the sick cardio of insanity, and topped it off with intense resistance from 2 35 pound kettle bells, as well as a severe set of push ups , and pull ups. Then on top of that I roll between 2 and 5 times a week no gi only, with a side a stand up practice.

Diet: eat as little processed food as possible, try to purchase as much organic treated foods as well. Lots of fruit and veggies, chicken, tuna, a bit of red meat. various nuts and grains as snacks and so forth. absolutely no soda, candy, fried food (splurge every now and then). Water is your friend consume more than you think you should!

huge vitamin nut case: steady doses of vitamin c, vitamin e, vitamin b complex(all of them together), omega 3, resveratrol (inhibits growth of cancer cells, slows aging), magnesium(strong bones to avoid breaking limbs in bjj), calcium and some other shit on top of that. Has made a huge difference in how I feel throughout the day.

I am 5 ft 8, 166 ilbs, trying to be at 155 at the most no lighter than 145.

[Isaiah Mendoza]

was 120 lbs when I was 18. In the last 3 years put on 35 lbs of muscle. now I'm 5' 8 155 somewhere around 8-10% bodyfat. do jitz 4 times a week if I'm not studying for any exams. lift weights 2 times a week and try and run 3 miles on my off days but now that I read shawns post, I'm probably gonna bump it up to 6 considering my cardio sucks.

This is gonna sound cliche as fuck, but when drink Acai berries before training it makes me feel like a machine. Until I gas out and throw up that is lmao.

[Clinton lawrence]

was 350 pounds about 9 months ago down to a svelte 265
the key is cardio cardio cardio
small light protein enriched meals 5 to 6 times a day
weights 3 times a week
rolling 2 times a week going on to 3 now
oh and yoga every morning at 4 am for 45 minutes got to
work on the flex you know how 10 do

[IrishSheep]

I wouldnt advise running for jiujitsu cardio it just doesnt carry over well.

[Enrique "Kiko"]

was 350 pounds about 9 months ago down to a svelte 265
the key is cardio cardio cardio
small light protein enriched meals 5 to 6 times a day
weights 3 times a week
rolling 2 times a week going on to 3 now
oh and yoga every morning at 4 am for 45 minutes got to
work on the flex you know how 10 do

Very accurate and great advice =D. If I may add to your advice good sir, make sure to sleep 6-8 hours a day on a regular schedule to add to the recovery. Also make sure the weight training is short and intense. Shorter times + higher intensity > Long times + lower intensity when it comes to weights. Some really great guys can finish a full routine blasting a muscle group HARD with two exercises in 30 minutes.

[Josh Passini]

5'11" Down from 190 at the begininng of the year. Between 165-170 around comp time. My goal is to add fifteen pounds of lean muscle by my fight at the end of August so I can cutt and be bulky for 170. I started messing with crossfit and we will see if this helps. Good luck guys.