Monday, June 30, 2008

Mixed martial arts diet plan?

im 165 pounds and need to get down to 155 pounds for my fight in month. I am planning on loosing about 2 kg of water of the day but need to shed a little bit more fat before then. i train about twice a day so need energy from my food but dont want to many calories because i want to loose weight. can someone please give me a good diet plan.. i train at 2pm weights/cardio and at 7pm technique/sparring

thanks sam

Answer on Mixed martial arts diet plan?

First things first: eliminate all unhealthy foods and drinks such as sodas (regular and diet), fast food, processed food, foods high in saturated fat, sugar, and simple grains such as white bread, white rice, etc. Consume 5-6 small meals a day, a meal every three or so hours. This will keep you somewhat full throughout the day and keeps your metabolism high which is key in burning fat. Drink tons of water - about a gallon and a half a day - as this flushes out toxins, keeps your body hydrated, and helps in the depleting of fat cells. Plus water has no calories so drink as much as you want; it keeps you full. Eat protein in every meal; you should aim for 20 grams of protein if you can. After your protein, consume your vegetables and fruits and then your whole grains. Eat as many vegetables as you please as most of these are negative calorie foods, meaning you burn up all the calories in the vegetable by simply chewing and digesting it. Plus, vegetables keep you full for long periods of time. Here are some healthy foods: lean protein (chicken, turkey, flank steak, and fish), whole grains (oatmeal, brown rice, wheat bread, wheat pasta, wheat tortillas), wide variety of vegetables, low glycemic fruits (berries, apples, oranges, bananas), and healthy fats in moderation (olive oil, eggs* - also good sources of protein, nuts and legumes). You can also supplement your diet with whey and casein protein shakes, omega-3 fish oils, and flax seed. Protein shakes are great for pre- and post-workouts; I recommend Optimum Nutrition. They taste great are as basic shakes for women and men. Sample Day:

7am - 1 cup oatmeal, 1 apple, 3 whole egg with 3 egg whites

10am - Two scoops of Whey Protein (post workout), 1 cup berries, 1/2 cup almonds

1pm - 1 chicken breast, 1 1/2 cups of brown rice, 1 cup of steamed veggies

4pm - Protein Bar

7pm - 1 fillet Tilapia (or other fish) and romaine lettuce salad

9pm - 2 scoops of Casein Protein Shake