[justinnnn]

I recently started training at a MMA gym ( has muay thai, bjj, sub wrestling, takedown wrestling, and an all together MMA class ) I learned VERY VERY quickly that my cardio is absoulute SHIT and that my diet may have something to do with that. I have BYFAR the worst eating habbits ever, allot of greasy fatty foods, CANDY, soda all the time, and allot of salami. I need help with eating / when / what I should be eating. I am about 5'11 175 - 180, last time I checked I was about 20 - 25 % body fat. I am italian so pastas would have to be included, for breakfeast I will probably be doing something like; 4 normal eggs, and 4 egg white substitutes ( 8 whites, and 4 yolks .) I am looking to cut as much fat as healthy, and get atlesat 170 - 200g of protein. My weight goal is to be about 160 - 170 of as little fat and as much muscle as possible. I kno I put allot of information into this, and most of you have probably answered most of these questions 110x but I would greatly appreciate it.

PS. My training schedule is as such:

Wake up at 8 get to school at 8:20 ( can eat anytime through class )
Weight train at about 11 (week 1 at school ) 1:05 ( week 2 at school )
and Martial arts training starts about 6 or 7, and ends at about 9 / 10 PM.

I would like to thank everyone in advance who leaves me possitive help

PSS. I dislike most vegetables, and with my work outs I will be taking protein shake ( roughly 20-30 grams of protein I think ) and No-xplode.

Thanks to everyone once again before I finish.

[justinnnn]

no help

[Team Dragonfire]

you're just asking the same question that's been asked a billion times bro... please look at the second, third, and fourth pages of this forum for TONS of diet info... and please use the search function. I could go through and copy/paste a bunch of Urban's or Superbeast's advice, but i'm gonna make you do the legwork.

[justinnnn]

can anyone help ?

[Clint07]

Here are the 7 habits of highly effective nutrition from John Berardi. Start by following these:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

Full Article: http://www.johnberardi.com/articles/...on/7habits.htm

[justinnnn]

I dont meen to sound hi maintanence but can some1 possibly give me a eating outline ? One that I can adopt and possibly change to suit myself more ?

[Clint07]

Breakfast: Oatmeal w/ protein powder & Fruit mixed in

Snack: veggie (snap peas, carrots, broccoli, whatever)

Lunch: Spinach Salad W/Grilled Chicken

Snack: Tuna Fish, peice of fruit or a veggie

Training
PWO Shake: 2:1 ratio of Dextrose to Whey Protein

Dinner: Steak or Chicken, Broccoli/other veggie, brown rice(Eliminate this to help with cutting if needed)

Before Bed: Cottage Cheese or Ricotta Cheese or Low Sugar Yogurt

[justinnnn]

thanks man

[justinnnn]

can things like ricotta cheese, cand cotta cheese be replaced by other cheese's ? And can Brown rice be changed with whole wheat pasta?

[Clint07]

THe brown rice can be replaced with whole wheat pasta but I'm not sure about the cheeses because you want something with good amount of casein in it to feed your body through the night. I'm honestly not sure about the casein content of other cheeses.