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Conditioning Discussion With gas like that, you'll be done & down after one round. Let's work on your cardio a little bit...

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Old 07-20-2006, 08:35 PM   #1 (permalink)
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Rate my Eating and workout, after 2 months of workout

k guys, i posted before on hee, turned out i wasnt getting enough exercise and wasnt eating the right food. So i listened to you guys and made my eating and workout better. Tell me what i should do next to improve my workout & eating.
body measurements - 6'4 STILL 225 after all this .. lol its goes from 220 to 225...
2 months ago-

before june, i ate whatever i saw, you know - the average fatass joe...

No exercise


now its like 1 and a half months later and this is what i do daily.

I go to work, come home at 5, eat dinner, veggies (indian food), oso basically spiced veggies, har har.. nothing fat or junk food related.

at 10am - bag of green grapes, 1 plum and a 500 ml water bottle.
at noon - grain brown bread, with a peice of meat (its like 2% fat, nothing bad... with lettuce,1 bana, 500 ml water bottle.
at 2:30 pm - 1 red apple and 500 ml water
at 5 pm - dinner as stated above with atleast 1 500ml water
and at 9pm - some fruit with water

sometimes chicken or something on the weekends nothing too fatty. and sometimes aggs.

and I boosted up my workout
i usually run around 1.5 or a little more, mostly around 20-25 mins of jog (i run as much as i can and then i do run 2/3mins and water 15 secs routine). Also, everday i am running i increase the distence.

1 day run other day workout - i know thi sis wrong but im trying my best.

workout - randy couture 25 on each side workout - 3 sets of each of that exercise, situps, pushups and triceps.

Thats about it... please im not a hardcore body builder or anything.. neither am i a MMA figher... i simple like to watch MMA and am trying to train for police academy.. so any help will be appreciated.
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Old 07-20-2006, 08:35 PM   #2 (permalink)
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oh. also ive cut all the sodas and shit... damn.. may i say.... water tastes so much better now .. lol
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Old 07-20-2006, 11:10 PM   #3 (permalink)
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You got a good start. Now, i'd suggest you start going to a gym and get real training Focusing on squats, bench presses, deadlits, military presses, pullups and rows
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Old 07-21-2006, 01:48 AM   #4 (permalink)
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Baby, I don't see what the powerlifts have to do with his cardio conditioning. This is the conditioning forum, after all.

I'm not going to comment on diet because that's what the diet forum is for. I would encourage you to post your diet there for help on that.

1.5 miles in 20-25 (3.6-4.5mph) minutes isn't a run or even a jog.
4.5mph would be about the equivilent of a power walk.
Recommend you visit the runner's world beginner training section for advice on improving in this area: http://www.runnersworld.com/category...84-0-0,00.html

I would personally recommend sprints based on your current pace get on a treadmill and warm up with a 4mph pace for 2 minutes, sprint at approx 6mph for 1 minute. Repeat 4 to 8 times. Do that only twice per week. Do a *very* easy but longer run inbetween. If that's too hard then decrease the speeds. If it gets easy, increase the speeds. This isn't supposed to be an easy run.

Bodyweight resistance exercises are probably is a good idea for your off-days.
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Old 07-21-2006, 09:45 PM   #5 (permalink)
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get rid of some of that fruit and replace it with broccoli and spinach. Lose the lettuce and replace it with spinach.
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Old 07-24-2006, 12:24 AM   #6 (permalink)

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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…
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Old 07-25-2006, 04:00 AM   #7 (permalink)

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so far so good
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