Well I hope I can help coming from a 14 years Bodybuilding/Nutrition background and been doing MMA for 3 years (Muay Thai, JJJ and BJJ)
The diet itself has a lot of gaps and too much simple sugar fructose from fruits
(
http://en.wikipedia.org/wiki/Fructose )
I would put your BMR around the 2200 mark (I guessed your age was 25 for the calculations). BMR is your Basic Metabolic rate, that is what your body would use doing nothing, just sitting on the couch per day! By knowing that, you can plan your success better. Keep track of what you eat during the day to see if you are close to this number.
If you are way below, contrary to what you might think you will not loose weight at an optimal rate because your body goes in starvation mode which it will keep everything you eat as reserve. If you eat way above that number then your cardio might just be cancelling those extra calories and you still won’t loose weight or if there are some left over, you might just keep gaining weight. A good plan is to eat around that amount of calories and let your activities bring you under, this way you will burn/use more calorie than what stays in your body without starving your system. This way you will loose weight but still feel good.
January 1st of this year I was 301lbs and this morning I was 227lbs, yes 74 pounds GONE, so these guidelines work, trust me. Also don’t go crazy on dieting like chicken and rice cakes every meal, you will get bored and quit. Just eat good, clean food and remember, if its white, chances are its not good for you (white - rice, sugar, flour, breads, etc…)
Here is what a typically eat a day (I change it up when I get bored). Also notice that my meals get lighter as the day goes on (both in calorie and food amount).
8am
- 1 Whole Wheat Bagel, 2tbsp natural peanut butter, 2tbsp of wheat germ
(sprinkled over), 1 banana sliced over and cup of skim milk
11:30am
- 2 small cans of flavoured tuna (Clover Leaf brand), 1 bowl of salad, ¼cup of almonds, raspberry/balsamic vinaigrette and 1 cup of skim milk
3pm
- 1 coffee and 1 banana (potassium in the banana will help prevent cramping when training that the caffeine can bring on due to its diuretic properties)
6pm
1 550ml can of soup (various flavours) 1 can is about 500 calories.
10pm
Here it depends, I might have a Lipton cup-a-soup, a little bit of sun flower seeds (very little, they are very calories rich), something very light just to tame the stomach for the night of sleep ahead. I always have at least 2 cup of green tea before going to bed (help me digest the days food)
As far as cardio and training this is my schedule:
Monday: Muay Thai Kickboxing/2hours
Tuesday: Muay Thai Kickboxing/2hours
Wednesday: Jiu Jitsu/1hour
Thursday: Jiu Jitsu/2hours
Friday: Open sparring session of 2 hours
Saturday: Weights at the Gym - Heavy w/3km walk outside
Sunday: Weights at the Gym - 5km walk outside
Well I hope this helps, if you have any questions, feel free to PM me…
