Alright, Bob, let's get this ball rolling

[Grizzly]

Do you remember what was written in the old thread? Shoot me questions or whatever so we can get this thing going. Next Monday it's time to do this.

 

[Bob Smith]

Glad to see you finally registered! Im suspposed to remember something that was posted a week ago?? You obviously dont know my short term memory. lol Gimme some stats to work with, along with an idea as to how much (and breakdown, if you have it) of how you eat now.

You have a fight coming up in 2-3 weeks, right?

Im off to work, but I should be able to post more tonight if Jewel lets me near my comp.

 

[Grizzly]

6'3" say 285 at approx. 15%. I'm looking to get to 6% if it's possible, but I'd be able to live with 8-9%. Or, maybe I'll just do whatever it takes to make it to about 240. I don't see that happening with the AAS, but you never know.

Drug use: I'll be running P/S at 200mg/eod and 50mg dbol/ed. Towards the end of february/end of the P/S and Dbol, I'm planning on running 75mg tren/ed, 300-400mg test/wk, 600mg EQ/wk. DNP? Possibly. T3/clen, maybe.

My diet is all over the place right now. I couldn't even tell you what I eat except that I eat between 7 and 11 cans of tuna/day.

Re: the fight: I'll be fighting on Jan. 24 and again on 31. Will this diet affect my "gas" or will I be good to go?

Cardio: Got any recomendations? Typically, I just go out walking for an hour(it's quite a brisk pace 5mi/hr). I was thinking about doing sprints instead this time so that I could consolidate fight prep and cardio. I also thought mabye I might go rounds on the heavy bag/skip rope/throw knees in the morning for cardio. Again, trying to consolidate. Any input is appreciated.

 

[Bob Smith]

Drug use: I'll be running P/S at 200mg/eod and 50mg dbol/ed. Towards the end of february/end of the P/S and Dbol, I'm planning on running 75mg tren/ed, 300-400mg test/wk, 600mg EQ/wk. DNP? Possibly. T3/clen, maybe.

That looks fine.

My diet is all over the place right now. I couldn't even tell you what I eat except that I eat between 7 and 11 cans of tuna/day.

Re: the fight: I'll be fighting on Jan. 24 and again on 31. Will this diet affect my "gas" or will I be good to go?

What we will do will likely affect your endurance, but as the fight gets closer we can make adjustments so that you dont hit a wall in the first round.

Ok, basics for the diet:
Calories - start at 4000/day.
Protein - 1+g/lb. You could go as high as 2g/lb if you really wanted to.
Fat - will make up the largest part of your calories. Liquid fats are going to be the best, so flax oil, olive oil or high-oleic safflower oil (my choice) are all good. Fish oil capsules at 6-12 per day.
Carbs - For the first week, keep them around 75g. Depending on how youre feeling, we may do a refeed at the end of the first week. All carb intake (not on refeed days) should be scheduled before, during, or immediately following your lifting workouts.

Cardio: Got any recomendations? Typically, I just go out walking for an hour(it's quite a brisk pace 5mi/hr). I was thinking about doing sprints instead this time so that I could consolidate fight prep and cardio. I also thought mabye I might go rounds on the heavy bag/skip rope/throw knees in the morning for cardio. Again, trying to consolidate. Any input is appreciated.

For cardio, I prefer intervals for the fastest results. Being on a low carb diet, your ability to perform a lot of intervals will likely be diminished. 3-5 sessions of intervals (20 second sprint, 40 second slow pace) per week should get you going. Dont kill yourself on these at the beginning, but try to start off with 6-8 intervals. I would imagine that youre in pretty good cardiovascular shape from all your fight training, so you might be able to go more than the 6-8. Other than that, a half hour of slow/moderate paced cardio at the end of the day or on off days is fine. You can choose whatever equip you want to do your cardio on, but I prefer elliptical machines. Something with little to no impact.

For supps: the fish oil capsules, ephedrine (or clen) and caffeine, L-tyrosine (at 500-1000mg per dose of EC), and you might want to pick up a sugar-free fiber supplement so you can avoid white-knuckle dumps as much as possible. Those are no fun. Then of course the basics of a multi-vitamin, maybe an extra potassium/magnesium/calcium supp would also be a worthwhile addition. DNP helps a lot but will also kill your endurance more than just the diet. Results will be much faster with it, so you could also use for 3-4 days at a time and be ok. Not that Im recommending anyone use DNP without doing the proper research, just saying that it works well.

 

[Grizzly]

Do I count the fish oil capsules calories in my daily caloric allotment?

I'm only slightly worried about the "gas". If I'm used to training(I'll do it for 3 weeks) with no carbs, then I'd assume I'll have adapted and just be used to it. Plus, I may just have to eat a couple cups of oatmeal that day. Good time for a refeed, I'd say.

What kind of carbs post workout? Simple, yes, I get this part. However, I'm not the richest fellow right now, so purchasing much beyond food is hard. How about banannas and raisins? The raisins will keep the shit flowing, too.

Fat intake. I'll eat a good 400g/pro/day because it's just what I do and I'm not sure it would be good to switch it up. That leaves about 2000 left for fats(after counting the carbs). I reckon I could stir-fry the hell out of some chicken and/or pheasant with some olive oil. Maybe a little PB here and there? It's got carbs in it,though. Otherwise, what do you suggest? Tip the olive oil bottle upside down and drink or what? Also, what about canola oil?

Oh yeah, I almost forgot. Don't forget that I also train MMA 4 or 5 days/wk for about 1.5hrs. Would this change anything?

A typical day would be something similar to this:

1-3 5 min rounds on the mitts/thai pads
2-4 5 min rounds sparring
Drill takedowns or groundwork
Live goes until we die. Depends upon how many people show up as to how long that is. If it's just me and my usual partner it's about 30 mins. If there are 4 or 5 of us, we can extend that to about 45mins because there is more rest.

 

[Bob Smith]

Do I count the fish oil capsules calories in my daily caloric allotment?

Yes

I'm only slightly worried about the "gas". If I'm used to training(I'll do it for 3 weeks) with no carbs, then I'd assume I'll have adapted and just be used to it. Plus, I may just have to eat a couple cups of oatmeal that day. Good time for a refeed, I'd say.

We'll probably end up doing refeeds every 5-7 days.

What kind of carbs post workout? Simple, yes, I get this part. However, I'm not the richest fellow right now, so purchasing much beyond food is hard. How about banannas and raisins? The raisins will keep the shit flowing, too.

Simple carbs. If you dont have a carb supplement, then something like table sugar would be a fair choice. Some fruit or raisins should be ok, too. Might not be the ultimate best choice, but we have to deal with whats available and affordable.

Fat intake. I'll eat a good 400g/pro/day because it's just what I do and I'm not sure it would be good to switch it up. That leaves about 2000 left for fats(after counting the carbs). I reckon I could stir-fry the hell out of some chicken and/or pheasant with some olive oil. Maybe a little PB here and there? It's got carbs in it,though. Otherwise, what do you suggest? Tip the olive oil bottle upside down and drink or what? Also, what about canola oil?

You could float a tablespoon of oil on a little bit of water in a shot glass. Thats the easiest way for me to be able to do it. Stir-frying would be ok, its just difficult to figure out how much fat youre actually getting from it. But thats ok. I wouldnt use canola oil. The other choices I gave would be much better. I like the safflower because it has the lightest flavor of ay of the oils.

Oh yeah, I almost forgot. Don't forget that I also train MMA 4 or 5 days/wk for about 1.5hrs. Would this change anything?

Adjust the cardio as you want. Besides your training, you could just do the moderate intensity cardio for 2-4x/week. Your training is pretty much like intervals.

 

[Grizzly]

Why the no love for Canola? I've read in some places that it is better than olive oil in some respects and not as good in others. The combination of the two would seem to be ideal, though I'm an olive kind of guy.

What about the PB? Can I eat some? I'll try to not eat the whole jar.

Also, do I choose lean meats or do it Atkins style ala sausage and bratwurst? I'd imagine that the lean meats would be the better choice. Whole eggs? Probably won't kill the sherriff, right?

 

[Grizzly]

Couple more questions.

How about a 3-5 egg, 1/4c cheese, lean ham omelette for breakfast? There's a few carbs, about 12, from the eggs and cheese, but that shouldn't kill me, right?

Is there any problem with some cheese in general? Cheese makes an awful lot of stuff better.

 

[Bob Smith]

PB not the best choice. Leans meats are better than other choices, but some saturated fat isnt going to kill you. Hopefully. Whole eggs are good (I hate eating just the whites). Your omlete idea looks fine to me.

 

[Grizzly]

Really? I find that weird to hear about the PB. Howsacome that is?

I had some other question that I seem to have forgotten. What the hell was it? Hmmmmm....

 

[Bob Smith]

PB wouldnt kill you if used sparingly. But at least for me its really easy to eat half the jar before realizing it. As a treat you can use it. Bear in mind that we'l be doing a refeed about once a week, so the stricter you are during the week, you will have a little more leeway during your refeed. Though refeeds will be low-fat days, so PB is no good there.

 

[Grizzly]

That's what I was wondering. How do the refeeds work? Do we bump up the calories or keep them the same and just replace the fat with carbs?

 

[koal]

I usually keto(zero carb) for Mon-Fri.Sat i begin my refeed after a morning cardio w/o.I then begin to take in low glycemic carbs every 2 hours thru out day.On Sun i continue same.Some people take in high glycemic on Sat and low glycemic Sun.I prefer to keep diet clean thru out.On refeed days keep fat low.This type works for me but all are different .Some refeed only 1 day and keep keto going for 2 weeks.Personally i would keel over more than 5 days.

 

[Bob Smith]

The content, fequency and duration of a persons refeed is dependent upon their bodyfat levels. If youre a total fat ass, then a refeed every 2 weeks will likely be the way to go. If youre moderately fat (10-15%)m then once every 7-10 days is good. Under 10% and you can about reduce the time between refeed by 1 day per 1-2% of bf lost.

Refeeds should be fat-free eating fests. The fatter you are, the shorter your refeed and the cleaner you need to keep it. I dont mind high GI carbs the first 12-24 hours of the refeed (which should follow a lifting workout). Keep fat stupidly low (<10% of total calories). Calories arent all that important if youve been strict during the week, but its best not to go WAY overboard. Refeeds are wonderful for psychological reasons, as well as physiological.

 

[Grizzly]

Pasta and animal crackers anyone?

 

[Bob Smith]

Cleaning out the cupboards?

 

[shaboz]

cardio

Hey Grizzly,

Mind if I chime in on the cardio? I have a little background in conditioning stuff...

If you need to get in shape fast, my advice to you would be similar to what you have already gotten - intervals...maybe some hills...

On the treadmill (human ratwheel), in five minute blocks of time, run for 3 then walk for 2....If you are on a track, run 50 meters then walk 50 meters, repeat..

As for hills, slight grade, sprint up and then walk back down, then repeat...Your legs will be tired as hell but you will have great endurance for your fight...

If you wanna know more about the conditioning or how i know such things drop me a line at shaboz@ziplip.com......

 

[Grizzly]

I like the hill running. Typically I run the stadium stairs, but that's a little more difficult now that it's freezing and they're icy. I might just start the interval training in the field house and do something similar to the 50/50 that you suggest.

 

[shaboz]

The thing you want to remember is this, you are gonna fight somebody and the second you walk into the ring or the mat or whatever - there isnt going to be a stairmaster/eliptical/bike there waiting for you... The work you do on the track and with the jump rope is gonna help you the most in terms of footwork/handspeed/and hand and eye coordination...

One rule of thumb for you, if you want to do things fast, you have to practice them fast.. Endurance running is great for building up the lungs etc...but when was the last time you went to a fight and ran two miles? I think your best bet is to run sprints, preferably short ones and up hills... The more sprints you do, the more endurance you have...

Just my two cents...not to run down distance work, it has its place... But I am a firm believer that if you want to do things fast, you have to practice them fast...

 

[Grizzly]

You'll get no argument from me. I don't usually incorporate very much running at all. The best way to be in shape for a fight is to fight, so I just go "live" for 30-45 minutes. 4-5 days a week of that and I'm in shape no time flat.