MMA Diet - please help!

Hi Guys, I really would like your advice on how to change my diet to better help me reach my goals. I have been training and dieting really hard, but I know that I definitely am doing a good couple of things wrong (and know you are going to rip my diet apart for my "stupidity", but please do as this is what I want).

Height: 1.74 cm
Age: 30
Weight: 68 kg
Body Fat: ~13%
Bone Structure: Small

I am training for Mixed Martial Arts (MMA) and my goals are as follows:
1. Get as fit as I possibly can.
2. Get rid of unnecessary body fat to remain in the lower weight classes.
3. Get as strong as I can, adding quality lean muscle only if at all possible (looking like a body builder is not my primary concern).
4. Have a high recovery rate as the training is quite gruelling.

I have my schedule listed below. What I basically do for fitness is an hour of heart rate driven cardio in the morning on non-weight training days, and 3 days of weight training with a little bit of cardio afterwards. I realize from this it may sound like I am overdoing the cardio, which may be true I guess (tell me if you think so), but like I mentioned I need to be as fit as possible.

My diet is also listed below. One thing I know for sure I am doing wrong is that I do cardio and weight training on an empty stomach. Not to justify this, but my body have become so conditioned to this that I do not actually suffer from a huge lack of energy, but yes this is wrong!

What I thought of doing is to have the egg and oats meal before leaving for gym in the mornings, which would make perfect sense, my only concern is that if I do that my PWO shake at 7 AM is not going to last me until 13:00, I am going to get way to hungry and will not have energy. Any advice on meal spacing to help with this problem?

As you can see in my schedule I have another training session (martial arts) in the evenings which is why I have another PWO shake there.

Finally I also realize my diet is devoid of greens, unfortunately vegetables makes me want to puke my guts out (psychological problems I know hehe), and on a good day it is hard enough to stay on track with dieting, so if I can avoid veg I really-really want to

P.S I have been following this diet strictly for a while, and while my weight fluctuates a little up and down my weight more are less remains constant.


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Hey man
You seem halfway there it seems. MMA tough? I love the ultimate fighter seasons, think those small guys will hurt me!

Running out of energy is not the only reason for eating before training, when you do weights on an empty stomach there is no energy, so your body simply catabolises your muscles for energy, take half a shake for those morning shifts or hit the BCAA's hard. That will help, i would say some protein with waxy maize starch.

you say shifting your PWO will let you go hungry, why not just add in another meal or shake? It will aid your recovery.

Maybe this is splitting hairs, but you should try not to have your EFA's pre and or post workout. They are anti inflammotory and stops you from building muscle, which is basically an inflammatory process. You can only get your muscles so much stronger without getting them bigger so let them grow a bit and bring your body fat down.

Veggies not the most important, they keep you regular and have vitamins, so supplement on dietary fibre, make sure you have a good multi vitamin (essential anyhow) and maybe add some probiotics.

my 2sents, you should get more advice.

Thank you for the reply, some good advice there - I think I am going to try 10mg BCAA before training and from there see how I might shift things around. I am looking forward to hear the thoughts from members of the forum.

Anyway, if you are in Gauteng you should come check this out on 14 April at Carnival City, it's going to be off the hook!
www.efcafrica.com/

Hey Stark. I sugest you speak to DJ regarding a diet. I would also like to do MMA with my rugby and it seems your MMA schedule will fit in perfectly with my rugby. Where do you do it etc.

stark you hitting xfc tonight bud?
its gonna be main,the last efc was disappointing,tonights line up looks crazy,cant wait to see kats vs santiago

stark you hitting xfc tonight bud?
its gonna be main,the last efc was disappointing,tonights line up looks crazy,cant wait to see kats vs santiago

Wish I could, but I am from Cape Town. Would have loved to be there though!

I would also like to do MMA with my rugby and it seems your MMA schedule will fit in perfectly with my rugby. Where do you do it etc.

I just go to a local gym here in Cape Town close to work, but it is easy to get into. You can perhaps start off with Brazilian Jiu-Jitsu as the rate of injuries is a bit lower. Just search for any gym in your area that offers one of these: Muay Thai, Boxing, or Brazilian Jiu-Jitsu. Once you get into it you will find it is pretty easy to pick up where the best fighters come from and where you should train.

Hope it helps!

freakazoid if you from joburg i can help you find a fight house,if u just looking to keep fit like power boxing or some ladies stuff like that then i dont know,if you want to learn how to fight and are prepared to take a few knocks i can point you in the right direction mate....i know alot of guys who wanted to get into it and thought they had a heart of a lion and after two weeks they just vanish,its tough bru,fitness sessions every second day,conditioning and strength training everyday....it gets taxing,the majority of the sa pro fighters in efc and xfc are on more juice and hgh than u can imagine,they dont get tested either so theyre free to use anything they want year round

stark you going to Takedown fight night, or i think there's a dragon power one too, on Saturday night? Should be fun

THanks for the info Stark.

Hey Chemically Enhanced yes im in JHB please piont me in the right direction, not afraid of fitness etc. the schedule must just fit with my rugby.

hey stark last night was epic bro,the amateur fights were great,kats picked santiago up and broke santiagos leg as he landed was too crazy

Chemically enhanced please could you inform me of the fight house.

freak are you looking to do stand up fighting or ground work?
ask admin if im allowed to tune you,might be against the rules

I don't see a reason why you can't specify where it is.

Hey Chem, looking for both.
Admin?

Admin is busy, so post it, if I find something that is against the rules, i'll remove it.

I guess the post was deleted.