Help with my diet

[wolf116]

I'm 20, 185cm (6ft 2) and 83Kgs (183 pounds)
I'm quite lean, my 6 pack is starting to fade away though.

Training:

Mon: powerlifting
Tue: MMA
Wed: powerlifting
Thu: MMA
Fri: powerlifting
Sat: rest
Sun: rest

I want to get big, cut and strong. I have been lifting for about a year now.
__________________________________________________________________
Current diet.
Breakfast:3 eggs, 2 pieces shoulder bacon, 1 tomato and mushrooms, avocado
3 fish oil tablets

Morning tea:Protein shake made of
whey, 2 eggs, 2tbsp flax oil, mixed berries, half cup milk, banana

Lunch:
Half deli chicken or tuna, avocado, salsa, 1 orange
or beef/turky pasta sause with vegies.

Afternoon Tea:
Protein shake made of
whey, 2 eggs, 2tbsp flax oil, mixed berries, half cup milk

Pre WO: apple

Post WO: Whey shake with oat milk

Dinner:
Stake or fish or kangaroo or chicken
broccoli, squash, Spanish
6 fish oil tablets, zinc, multi vit.

Snacks: walnuts, almonds, green tea, fruit, cottage cheese.
___________________________________________________________

Saterday and Sunday my diet is cr@p because I'm always away from home, but I try to keep it OK.
Eating enough on the weekend has been a problem for me.

It's hard to make enough food to take to work/uni thats why I just have shakes for morning/afternoon tea.
I may need to put some carbs in there somewhere.
What is my next step? supplementation?

 

[wolf116]

come on guys, help me out.

What should I change or add

 

[spesmilitis]

Looks pretty good.

Maybe:
-cottage cheese as pre-sleep meal.
-Spread out fish oil dosage through out the day, and increase to 10 grams of fish oil per day (or 3 grams of combined EPA/DHA). Some recomend 30 grams of fish oil a day. But since fish oil has a blood thinning affect, it may lead to more bruising in your martial arts.
-A little bit of green veggies at every meal. They help nuetralize acids which build up when training for muscular endurance.
-Have your protein shake right when you wake up. Your body has been fasting for several hours and has no way or storing proteins, so your body might want proteins fast when it wakes up.
-Pour olive oil on everything

 

[spesmilitis]

have you had any fights yet btw?

Have you tried the sherdog.net training forums? In sure other MMA-ers would provide some good info.
http://www.sherdog.net/forums/forumdisplay.php?f=15

 

[EFFORT]

hey wolf what are your toals for protein, carbs and fat?

 

[wolf116]

Thanks man, I'll get no that.

Sherdog is a little to big for me

No, my coach left for Thailand and handed me over to another guy who I don't like. So I'm just training with the regulars now instead of the fighters. I'm just focusing on powerlifting atm but it's not were my heart lies. As you can see I hardly train MMA anymore

All the fighters tell me to stop lifting weights but they have way better geans than me and are naturally strong. It's hard to know what to do but I think powerlifting will help me out. I’m just sick of being weak and skinny.

Hows the BJJ going? What belt are you now?

 

[wolf116]

hey wolf what are your toals for protein, carbs and fat?

I've never caculated that. You think I should?

 

[Azmodan]

Are you looking to gain mass, lose it, or maintain?

I'll just answer generally. It looks like you take a lot of supps, I pretty much just take a little flax/fish oil and a multivitamin and leave it at that. It also looks like you eat a lot of fruit and eggs. I'm not afraid of fruit, but some people would prefer you to sub more veggies in there instead. Heh, I don't think there's anything wrong with eggs, either, but when I go to the store I buy 36 eggs and everyone looks at me like I'm a psycho, 36 would barely last you a week. =p

If you're looking to lose mass, substitute some more low caloric density whole foods in there with significant nutritional benefits. We're talking broccoli, spinach, carrots, beans, oats, anything that takes up a lot of room in your stomach and doesn't have a lot of calories in it.

If you're looking to gain mass, do just the opposite. Eat a lot of **** you can eat high-calorie amounts of, while trying to keep to whole, nutritious food. Peanut butter is pretty money for this, and I find pasta to work very well. You don't want to eat a whole lot of pasta right before bed, I know, but in the middle of the day its not going to chafe your balls too much. Don't be afraid to increase the size/frequency of your meals slightly, and don't be afraid to drink some calories. Milk is a good source of protein and calcium, even veggie juice isn't going to kill you as long as you don't have blood pressure issues (good source of vitamins, fiber, and even a little protein).

I even know some psychos that'll wake up every 3 hours and eat something. I like my sleep, though. If I wanted to be 285 pounds and shredded and had to wake up at 2am and 5am to do it, I'd just say screw it and be 250 pounds.

But you've got the idea. I think you may be supplementing a little more than is necessary, but you're eating good, whole foods for the most part and that puts you light years ahead of 90% of the population (and me, for that matter).

 

[wolf116]

Up the top I said I want to get big, cut and strong.
So I want to gain lean, strong muscle

 

[wolf116]

I'll work out my totals tonight.

 

[Azmodan]

Unfortunately its very difficult to gain muscle and lose fat at the same time. It is very possible to gain a lot of muscle and pretty much stagnate on fat, and pretty much stagnate on muscle and lose a lot of fat.

If your goal is to gain lean, strong muscle and you're already lifting heavy, then I'd start eating more calories.

If you didn't see my earlier edit, I turned a small post into a novella. =p

 

[wolf116]

Thanks for the input. I don't need to lose any fat.

I don't agree with you on milk and peanut butter being good.
Also I'm sure Warrboss will be telling me to down twice that amount of eggs.

 

[Azmodan]

You can exclude milk from your diet, if you like. You sound like you pay attention to MMA. Randy Couture cut pretty much all the dairy products out of his diet when he was dropping from HW to 205. And you can also probably eat however many eggs you want. And by peanut butter being good, I do not mean Jiffy. I mean the all natural stuff. If you're looking to gain weight, I'm not sure how a whole bunch of good fat and protein could be detrimental.

Truth is, different things work for different people. I can only give general advice. Sticking to MMA comparisons, you have fighters like Sean Sherk that train their asses off, buy all their food out of organic stores, and take assloads of supps... and then fighters like GSP who eat whatever the hell they want, train their asses off, and come out looking shredded just the same. It just depends.

 

[wolf116]

peanuts are a legume (neo carb) and have a poor amino acid profile, contain phytoestrogens (like soy).. walnuts and almonds both contain omega3's and plenty nutrients (including calcium which without dairy products you'd have to get from other sources).

It won't be detrimental but there is better stuff

 

[wolf116]

fried sholder bacon, good or bad?

 

[Azmodan]

I don't even know what shoulder bacon is. When I eat eggs I usually just throw some green veggies up in an omelete and throw some hot sauce on it.

 

[spesmilitis]

I am a two stripe white belt.

How are your strength gains coming along? If they are not going good, maybe take MMA off for 3 months and give lifting your all. Then go back to MMA and just do powerlifting 2x a week.

 

[Agent Zero]

How long you been on this diet? I was your exact size and got up to 205 from September to December. The diet looks good. My body on that diet would go up to 205 or more. Maybe add peanuts. Easy calories right there.

 

[wolf116]

Yeah good Idea spesmilitis when I hit 90kgs and lean I'll get back into MMA.

A.Z.- I've been tweaking my diet slowly for a year but I think I've only just got it right.

 

[Agent Zero]

wolf, if you just want to gain the 20 pounds and this diet isn't enough, I suggest just adding more calories and try to keep it healthy. All the science in the world isn't going to tell you exactly how your body will respond so just eat enough to gain the 20 pounds, then you can decide if you want to cut or not.