Is my split effective for MMA?

[Freddie45]

Hi I'm Freddie45 and new to this board. I am hoping some one can either agree with my split or give me advice on how to improve it for MMA.

I have been doing the following split the past few weeks and I am noticing a lot of probelms with it. Routine and martials arts below:

Monday: Legs and Shoulders
Tuesday: Muay Thai (High cardio, body weight exercises and pad work)
Wednesday: Karate (Lots of intense grappling, locks/cranks and throws)
Thursday: Back, Biceps and Forearms
Friday: Chest, Triceps and ABS
Saturday: Karate (Bunkai, locks, throws and pad work)
Sunday Off

The problems I am facing are on :

Tuesday my kicks are quite sluggish due to squating the day before. This also doesn't allow my legs to heal 100% for karate class on Wednesday. Also my shoulders hold me back when doing push ups etc as they were worked the day before. Not as bad as legs but I can't get as many push ups in.

Thursdays: I have noticed I have had to skip multiple back and bi sessions, due to the fact that i've been put in an arm bar or shoulder crank the night before. This can get quite frustrating and need to figure out away to get them worked over the weeekend (which is not ideal for me)

I also find myself a little lethargic come Saturdays class as I have done two upper body sessions. As mentioned before I get put in a lot of cranks and locks which is more of a bother if my upper body has not healed 100%.

I have now started thinking to switch my routine;

Shoulders/tris/bis: Monday
Legs: Thursday
Chest/Back/Traps: Friday

At least Muay Thai won't be effected as no leg work will be on Monday. Shoulders may be a little fatigued but nothing to really worry about. Shoulders also get two days off to recover and prepare for locks etc on Wednesday. Legs are worked on Thursday allowing two days off for Saturdays class and I won't be doing two upper body workouts two days in a row.

What do you guys think? Even though this program works around my MMA quite well (allowing more muscle groups mpore time to recover), it still dones't seem to be the most effective program I have used or seen.

Any input or advice would be greatly appreciated.

Thanks.

Freddei45

 

[FL3X MAGNUM]

Are you training for strength? Size? Stamina?
Also if you could provide an example of your workouts on weight training days. That will help.

Sent from my Galaxy Nexus using EliteFitness

 

[Keirox]

I would assume that you need explosiveness and strength.. I would suggest you to add (if you are not allready doing) back squats/front squats/powercleans and powersnatches.

Furthermore I would suggest you to google and read the following (most of these are here in elitefts)

Time Under Tension for MMA Fighters & Grapplers By Zach Even
Esh Time Under Tension for Grapplers & MMA Fighters Part II By Zach Even
Esh Strength and Flexibility Exercises for Fighters By Joe DeFranco Strength Training For Fighters
15 Random Thoughts by Ross Enamait
How Combat Athletes Can Effectively Use Kettlebells and the Grappler By Zach Even-esh
MMA Strength-Endurance Training - Be Stronger...Longer

 

[Colstreamer]

I am hoping some one can either agree with my split or give me advice on how to improve it for MMA.

I have been doing the following split the past few weeks and I am noticing a lot of probelms with it. Routine and martials arts below:

Monday: Legs and Shoulders
Tuesday: Muay Thai (High cardio, body weight exercises and pad work)
Wednesday: Karate (Lots of intense grappling, locks/cranks and throws)
Thursday: Back, Biceps and Forearms
Friday: Chest, Triceps and ABS
Saturday: Karate (Bunkai, locks, throws and pad work)
Sunday Off

The problems I am facing are on :

Tuesday my kicks are quite sluggish due to squating the day before. This also doesn't allow my legs to heal 100% for karate class on Wednesday. Also my shoulders hold me back when doing push ups etc as they were worked the day before. Not as bad as legs but I can't get as many push ups in.

Thursdays: I have noticed I have had to skip multiple back and bi sessions, due to the fact that i've been put in an arm bar or shoulder crank the night before. This can get quite frustrating and need to figure out away to get them worked over the weeekend (which is not ideal for me)

I also find myself a little lethargic come Saturdays class as I have done two upper body sessions. As mentioned before I get put in a lot of cranks and locks which is more of a bother if my upper body has not healed 100%.

I have now started thinking to switch my routine;

Shoulders/tris/bis: Monday
Legs: Thursday
Chest/Back/Traps: Friday

At least Muay Thai won't be effected as no leg work will be on Monday. Shoulders may be a little fatigued but nothing to really worry about. Shoulders also get two days off to recover and prepare for locks etc on Wednesday. Legs are worked on Thursday allowing two days off for Saturdays class and I won't be doing two upper body workouts two days in a row.

What do you guys think? Even though this program works around my MMA quite well (allowing more muscle groups mpore time to recover), it still dones't seem to be the most effective program I have used or seen.

Any input or advice would be greatly appreciated.

Thanks.

Freddei45

What times do you train? Is there any chance you could lift after martial arts on the same day at all?

Personally I see a shed load of volume there and very little rest. Doing legs after intense kicking would be good as the kicking will pre-fatigue your legs. The way id do it is

Mon: chest & back
Tues: MT
Wed: karate
Thurs: legs and shoulders
Fri: off
Sat: Karate
Sun: off

Every Muay Thai class I ever went to had shit loads of AB work so I wouldn't bother with any extra. If you use compound lifts with plenty of weight there ain't much point in doing isolation exercises, presses and rows will build your arms plenty enough. Also go HEAVY & EXPLOSIVE when you lift, all the bodyweight exercises from karate & MT ought to take care of endurance so the lifting is for strength and power.

Thing is though what are your priorities? Martial arts or bodybuilding? One is going to suffer. I've looked at it assuming martial arts is your main sport with the lifting supplemental to that. If you're more interested in bodybuilding you might want to think about dropping Saturday karate.

If you can lift after martial arts training

Just my thoughts of course.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[Freddie45]

Are you training for strength? Size? Stamina?
Also if you could provide an example of your workouts on weight training days. That will help.

Sent from my Galaxy Nexus using EliteFitness

Fl3X MAGNUM:

I'm training for strength, endurance and power, with size (least important) added to the mix.

My previous work out as follows:

Legs/Shoulders:
Front Sqaut 4x8
Leg Press 4x8
Leg Extension
RDL/SLDL 4x8
Leg Curl 4x8
Shoulder Press 4x8
Delt raise 4x12
Bent Over Delt Raise 4x12
Shurgs to failure

Note: I alternate between deadlifts and squats every other week to get the most out of it.

Back/Bi's/Forearms
Pull ups 4x8
Dumbbell Row 4x8
Wide Grip Lat Pull Down 4x8
Bent Over Row 4x8
Barbell Curl 4x8
EZ Bar Preacher Curls 4x8
Inclnce Dumbbell Curl 4x8
Behind Back Wrist Curl 2x8
Wrist Curl 2x8

Chest/Tri/Abs
Incline Dumbbell Press 4x8
Flat Bench 4x8
Incline DB Fly 4x8
Flat DB Fly 4x8
Weighted Dips 4x8
Skull Crushers 4x8
Rope Pull Down 4x8
Super Set Weighted ABS x2

As yo can see this looks like more of a bodybuilder program. 2 years ago or so I was doing a 4 day split using most of these, if not, more techniques. At this point I ran my first cycle but I wasn't educated enough. Luckily, I didn't cause any harm .

 

[Freddie45]

I would assume that you need explosiveness and strength.. I would suggest you to add (if you are not allready doing) back squats/front squats/powercleans and powersnatches.

Furthermore I would suggest you to google and read the following (most of these are here in elitefts)

Time Under Tension for MMA Fighters & Grapplers By Zach Even
Esh Time Under Tension for Grapplers & MMA Fighters Part II By Zach Even
Esh Strength and Flexibility Exercises for Fighters By Joe DeFranco Strength Training For Fighters
15 Random Thoughts by Ross Enamait
How Combat Athletes Can Effectively Use Kettlebells and the Grappler By Zach Even-esh
MMA Strength-Endurance Training - Be Stronger...Longer

Keirox

I do both front squats and back squats, switching it up every week. I have never though of adding power cleans etc, maybe worht thinking about.

Thanks for the links. I will look into them after work.

 

[Freddie45]

What times do you train? Is there any chance you could lift after martial arts on the same day at all?

Personally I see a shed load of volume there and very little rest. Doing legs after intense kicking would be good as the kicking will pre-fatigue your legs. The way id do it is

Mon: chest & back
Tues: MT
Wed: karate
Thurs: legs and shoulders
Fri: off
Sat: Karate
Sun: off

Every Muay Thai class I ever went to had shit loads of AB work so I wouldn't bother with any extra. If you use compound lifts with plenty of weight there ain't much point in doing isolation exercises, presses and rows will build your arms plenty enough. Also go HEAVY & EXPLOSIVE when you lift, all the bodyweight exercises from karate & MT ought to take care of endurance so the lifting is for strength and power.

Thing is though what are your priorities? Martial arts or bodybuilding? One is going to suffer. I've looked at it assuming martial arts is your main sport with the lifting supplemental to that. If you're more interested in bodybuilding you might want to think about dropping Saturday karate.

If you can lift after martial arts training

Just my thoughts of course.


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

Colstreamer

The times I train are as follows:

Tueday Mauy Thai 7-9pm
Wedesday Karate 7-9pm
Saturday Karate 12-2pm

I never would of though about going for a gym sesh after a MMA class. I could maybe throw in legs and shoulders then? Like you said it would be a good idea to pre-fatigue legs.

You're right about the Mauy Thai, there's so much core work. I've often though about dropping the ABS set on Friday due to this.

See, I'm going by the "What if" factor. Looking at the routine you provided it makes me think that if I was put in a lock or crank the night before I wouldn't be unable to have a clean shoulder workout the following day. Maybe move legs n shoulders to Friday or Saturday might be an idea?

Yes you are correct. Martial arts is my priority. I knew I'd be asked this question and it's quite hard to answer it direct. Even though martial arts is top, I find weight lifting to be equally important. I'm one of the lightest guys at the dojo (I will post stats after I post this). My weight lifting goal is to add 14+ pounds to my frame and maintain once I have achived this (long term goal). I'm often up against a 6.5" 220lbs opponents. Even though I don't have much of a problem throwing these guys, I feel if I had more weight (more base weight) throwing these guys would be a lot smoother? Does that make sence or am I thinking about it the wrong way? I know technique is most important, but I think technique would be easier if I was heavier.. I'd rather be heavier with lean mass than having belly.

The main reason I'v posted this is to find a routine that works all muscles which I can use for my 2nd cycle...but if I'm having problems training naturally then I don't see how a cycle can help.

I've often though about using a 2 day split, but I know 2 days a week at the gym on cycle won't cut it.

Really appreciate all your feed back guys.

Thanks.

 

[Freddie45]

Stats are as follows:

Height 5.8-9"
Weight 164 lbs
Body Fat Low (abs are visible)
Goals (in order) Improved recovery, lean mass, endurance.

Max bench 171 lbs
Max Squat 180 lbs

Been lifting for ruffley 6-7 years. Karate 8+ years, Mauy Thai 1 year.

I'm also an ectomorph. Not sure if that's worth mentioning.

Thanks.

 

[Freddie45]

Does anyone know how I can move this thread to the weight lifting forum? Didn't mean to post it here.

 

[Colstreamer]

Does anyone know how I can move this thread to the weight lifting forum? Didn't mean to post it here.

Lol yeah this is the wrong section for this type of thread! Lol! Dunno how you can move it. Ask a mod maybe?

 

[Colstreamer]

Ok bro, going by what you've said, if you're doing MMA as in all aspects of unarmed combat you'll need good strength for the wrestling aspect, speed and power for punching/kicking can also be improved with weight training as long as you lift explosively.

I think you could go worse than to try SL 5x5 it's a very basic strength and mass routine. Simple and effective.
What you do is train 3 times per week, work, rest, work, rest, work, rest, rest it doesn't matter which days specifically. You start with very light weights to condition the body into the type of training and prepare it for the heavier weights to come.

The split is
A
squat 5x5
Flat bench 5x5
Pendlay row 5x5

B
Squat 5x5
Overhead press 5x5
Deadlift 5x5

Increase the weight by 5lbs per exercise each workout except for deadlifts, increase them by 10lbs so they keep up with the squats.

What this will do is allow for some good hard intense martial arts training while the weights are still light as the weight increases the overlapping training days will become more noticeable and if you do get a problem from martial arts training just pause the 5x5 program for the exercises affected by the problem. Once you've done 12 weeks at the 5x5 take a week or two off lifting then deload all your weights by about 25% and start again. Your current workouts are too much for your goals IMO. No need for isolation if you're not bodybuilding rows build biceps and presses build triceps more than enough for your goals. If you try this start with just the bar on all leg lifts + OHP and just 80lbs for rows and bench. Judging by your current lifts if you start with these numbers and don't stall out for any reason during the 12 weeks you'll be squatting & deadlifting nearly 200lbs and benching about 180lbs. 20 & 10 lb increase respectively.

I train similarly to you, although I don't grapple, boxing Mondays kickboxing Thursdays, it takes me 3 days to recover from a leg workout so I alternate Thursdays and Fridays. One week I'll have sharp legs and kick everyone in the head the next week they'll be more sluggish because I've trained em that same day. I do chest or shoulders on Monday but it never gets in the way of my boxing training.

Let me know what you think.

 

[RADAR]

does anyone know how i can move this thread to the weight lifting forum? Didn't mean to post it here.

done!

 

[Freddie45]

done!

RADAR

Appreciate it.

Thanks

 

[lweaver]

Try SL 5x5 or any other proven routine...

Regardless of your technique and stamina, you're at a disadvantage against a bigger and stronger opponent.

Are you seriously competing and needing to maintain weight, or do you train as a hobby?

 

[Freddie45]

Ok bro, going by what you've said, if you're doing MMA as in all aspects of unarmed combat you'll need good strength for the wrestling aspect, speed and power for punching/kicking can also be improved with weight training as long as you lift explosively.

I think you could go worse than to try SL 5x5 it's a very basic strength and mass routine. Simple and effective.
What you do is train 3 times per week, work, rest, work, rest, work, rest, rest it doesn't matter which days specifically. You start with very light weights to condition the body into the type of training and prepare it for the heavier weights to come.

The split is
A
squat 5x5
Flat bench 5x5
Pendlay row 5x5

B
Squat 5x5
Overhead press 5x5
Deadlift 5x5

Increase the weight by 5lbs per exercise each workout except for deadlifts, increase them by 10lbs so they keep up with the squats.

What this will do is allow for some good hard intense martial arts training while the weights are still light as the weight increases the overlapping training days will become more noticeable and if you do get a problem from martial arts training just pause the 5x5 program for the exercises affected by the problem. Once you've done 12 weeks at the 5x5 take a week or two off lifting then deload all your weights by about 25% and start again. Your current workouts are too much for your goals IMO. No need for isolation if you're not bodybuilding rows build biceps and presses build triceps more than enough for your goals. If you try this start with just the bar on all leg lifts + OHP and just 80lbs for rows and bench. Judging by your current lifts if you start with these numbers and don't stall out for any reason during the 12 weeks you'll be squatting & deadlifting nearly 200lbs and benching about 180lbs. 20 & 10 lb increase respectively.

I train similarly to you, although I don't grapple, boxing Mondays kickboxing Thursdays, it takes me 3 days to recover from a leg workout so I alternate Thursdays and Fridays. One week I'll have sharp legs and kick everyone in the head the next week they'll be more sluggish because I've trained em that same day. I do chest or shoulders on Monday but it never gets in the way of my boxing training.

Let me know what you think.

Colstreamer

Thanks for getting back to me.

I have heard a lot about the 5x5 split, but never looked into it as I didn't thin there was enough exercises. But of course intensity is key to everything, so I think i'll take a stab at it didn't know about the loading + deloading phase. Sounds interesting and worth noting.

How would you suggest adding to my MMA routine? You said preform this routine 3 times a week E.G week 1 A, B, A week 2 B, A, B. So it would maybe look like this?

Mon: workout A
Tue: Mauy Thai
Wed: Karate
Thurs: Workout B
Friday: Off
Sat: Karate + Workout A
Sun: Off

Does that look ok?

On a side note: What would you do if you were put in a hold on Wednesday and injured you're rotary cuff (as an example), which meant you had to skip the workout B on thursday? Would you try and squeeze it in over the weekend somehow?

Also would this routine be enough for my next cycle?

My apologies for the many questions. This had been bugging me for a while now.

Appreciate all the feed back.

Freddie 45

 

[Freddie45]

Try SL 5x5 or any other proven routine...

Regardless of your technique and stamina, you're at a disadvantage against a bigger and stronger opponent.

Are you seriously competing and needing to maintain weight, or do you train as a hobby?

1weaver

I'm giving the SL 5x5 a seroius think.

Your right about the technique and stamina. All this time i've wanted to get heavier so I can handle my apponents better, yet, I never took into account if I move up in the weight catagory I'll be facing heavier and bigger apponents like you said. Think I will have to re-assess my goals.

For now I train as a hobby. I have my eye on a proffesional MMA gym with serious compitition that I plan on joining this year but sadley can't do it yet until finances are better. I want to gain good strength and power with lean mass added before I sign up to give myself that little head start

 

[Freddie45]

Looking into the MadCows SL 5x5 just now during lunch. This seems just like Colstreamer provided yet it adds in some isolation work on the last workout of the week. This really appeals to me as I do like my dips and curls. The volume is slightly greater (unless i've missed something) so I can imagine it would work better on cycle.

I've seen alot of great feedback when it comes to the 5x5. Many people report they get far better results after jumping from a split to the 5x5. Really looking forward to it now

 

[Colstreamer]

Colstreamer

Thanks for getting back to me.

I have heard a lot about the 5x5 split, but never looked into it as I didn't thin there was enough exercises. But of course intensity is key to everything, so I think i'll take a stab at it didn't know about the loading + deloading phase. Sounds interesting and worth noting.

How would you suggest adding to my MMA routine? You said preform this routine 3 times a week E.G week 1 A, B, A week 2 B, A, B. So it would maybe look like this?

Mon: workout A
Tue: Mauy Thai
Wed: Karate
Thurs: Workout B
Friday: Off
Sat: Karate + Workout A
Sun: Off

Does that look ok?

On a side note: What would you do if you were put in a hold on Wednesday and injured you're rotary cuff (as an example), which meant you had to skip the workout B on thursday? Would you try and squeeze it in over the weekend somehow?

Also would this routine be enough for my next cycle?

My apologies for the many questions. This had been bugging me for a while now.

Appreciate all the feed back.

Freddie 45

A,B,A one week B,A,B the next and so on is bang on the money bro! Lol I shoulda mentioned that! Also it's only 1 set of deadlifts not 5 as I put (oops!)

I think the way you've laid it out looks good bro. Regarding what to do if you injure yourself I'd just skip the exercise that aggravates the injury, so in your example sack the OHP and just do the squats and deads for that day. Pick up where you left off on OHP the following B workout. That way you give the affected area/muscle plenty of time to recover. Remember you're doing plenty with your upper and lower body in your MMA classes.

As far as using AAS I gotta say it'll effect you martial arts training, especially if you use something that gives big ole back pumps, can't really recommend anything for a cycle if you're doing martial arts as well as lifting. Personally I don't think you'll need any juice as you'll be starting of very light, maybe consider it for the second 12 phase? Besides, as discussed before, you really don't wanna be going up a weight class, natural heavyweights are taller than someone who has bulked up with muscle. Look at Evander Holyfield compared with Lennox Lewis, one a puffed up cruiser weight and one naturally gigantic. Size and reach DO matter! Lol!

Also bro you'll need to give your age if you want steroid advice, there are rules against advising anyone under 21, besides if you're young you really won't need any gear.


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

 

[Freddie45]

A,B,A one week B,A,B the next and so on is bang on the money bro! Lol I shoulda mentioned that! Also it's only 1 set of deadlifts not 5 as I put (oops!)

I think the way you've laid it out looks good bro. Regarding what to do if you injure yourself I'd just skip the exercise that aggravates the injury, so in your example sack the OHP and just do the squats and deads for that day. Pick up where you left off on OHP the following B workout. That way you give the affected area/muscle plenty of time to recover. Remember you're doing plenty with your upper and lower body in your MMA classes.

As far as using AAS I gotta say it'll effect you martial arts training, especially if you use something that gives big ole back pumps, can't really recommend anything for a cycle if you're doing martial arts as well as lifting. Personally I don't think you'll need any juice as you'll be starting of very light, maybe consider it for the second 12 phase? Besides, as discussed before, you really don't wanna be going up a weight class, natural heavyweights are taller than someone who has bulked up with muscle. Look at Evander Holyfield compared with Lennox Lewis, one a puffed up cruiser weight and one naturally gigantic. Size and reach DO matter! Lol!

Also bro you'll need to give your age if you want steroid advice, there are rules against advising anyone under 21, besides if you're young you really won't need any gear.


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.

Bah!

Sorry I thought I had mentioned that in my stats.

I'm 25 years young. 1 previous cycle few years back that I regret. I think it was Dbol only 40mg a day, with no PCT. Yup no PCT!!!! Idiotic I know. I did the cycle with my mate trusting he knew what he was doing. I gained a good bit of weight and strength, but then lost it all post cycle. I can easily say I've learned from my mistakes. Ever since then I've been researching on gear that appeals to me most with MMA in mind.

Anavar, test and Tbol are the main ones I look into. I like the increased collegen synthesis, strength and vascular from var. I think it would be a good choice for MMA as your joints do take a pounding. Running this with a low dose of test keeps libido in check as var can be somewhat suppresive. I've heard Tbol is similar to var and dbol but without the bloat. Not sure if it increases collegen, still trying to find that out.


Thanks again for the training tips mate. Can't wait to give it a bash!

 

[Colstreamer]

Bah!

Sorry I thought I had mentioned that in my stats.

I'm 25 years young. 1 previous cycle few years back that I regret. I think it was Dbol only 40mg a day, with no PCT. Yup no PCT!!!! Idiotic I know. I did the cycle with my mate trusting he knew what he was doing. I gained a good bit of weight and strength, but then lost it all post cycle. I can easily say I've learned from my mistakes. Ever since then I've been researching on gear that appeals to me most with MMA in mind.

Anavar, test and Tbol are the main ones I look into. I like the increased collegen synthesis, strength and vascular from var. I think it would be a good choice for MMA as your joints do take a pounding. Running this with a low dose of test keeps libido in check as var can be somewhat suppresive. I've heard Tbol is similar to var and dbol but without the bloat. Not sure if it increases collegen, still trying to find that out.


Thanks again for the training tips mate. Can't wait to give it a bash!

Seriously glad you're gonna give the 5x5 a go

What's your diet like mate? (could you give an example of a typical day's meals?) You really need to get that sorted well before you start a cycle.

Personally I don't think you need any AAS just yet, at 25 I was an unstoppable whirlwind, all natural, but if you're set on it do it right, keep researching the roids, PCT and cycle support, then when you think you've got your cycle planned start a thread in the Steroid forum so other people can critique your cycle and give advice or tweaks to the plan.

I'm 33, started lifting at 14 (didn't lift from 19-24), started martial arts at 16 and I'm planning my first cycle for june or july.... Please don't think I'm lecturing you or being patronising this is just my opinion.

Whatever you do mate, it'd be great if you started a log of your training in the joutnals section, there are some great people in there (including me! lol) and you'll get plenty of tips and advice plus I'd love to follow your log.

 

[Freddie45]

Seriously glad you're gonna give the 5x5 a go

What's your diet like mate? (could you give an example of a typical day's meals?) You really need to get that sorted well before you start a cycle.

Personally I don't think you need any AAS just yet, at 25 I was an unstoppable whirlwind, all natural, but if you're set on it do it right, keep researching the roids, PCT and cycle support, then when you think you've got your cycle planned start a thread in the Steroid forum so other people can critique your cycle and give advice or tweaks to the plan.

I'm 33, started lifting at 14 (didn't lift from 19-24), started martial arts at 16 and I'm planning my first cycle for june or july.... Please don't think I'm lecturing you or being patronising this is just my opinion.

Whatever you do mate, it'd be great if you started a log of your training in the joutnals section, there are some great people in there (including me! lol) and you'll get plenty of tips and advice plus I'd love to follow your log.

Colstremer

It's people like you that make me feel welcome to these boards (Y). Don't worry about thinkng your lecturing me. It's good to hear peopels input.

I never managed to finish my previous post as I had to run out the door.

I have in stock 60x50mgs Aanavar and 200x10mgs of Turinabol. I bought these few months back knowing I would have money troubles in the near future. Think I made the right decision. I'm planing on running a cycle in a few months, probably around the same time as you What cycle have you got in mind?

I know my diet has room for improvement. Once my girl friend gets a job in this dreaded city I can finally start the proper diet. An example of yesterdays meal plan;

7am: Mackrel on toast (whole wheat), muslie/poridge

9/10am: Protien shake and almonds

12/1pm: 6 ounce of chicken, cup of brown rice (sometimes pasta) with steamed veg.

3/4pm: Tin of tuna mixed with veg and a table spoon of mayo.

6/7pm Post workout shake

8/9pm 6-7 ounce steak, potatoes, steamed veg

9/10pm cottage cheese on rivita crackers.

As you can tell it's not the best of diets I've ever seen but it keeps me going which is fine for now. On cycle I'll have to replace a few things and maybe add another meal.

I'll definitely keep a log when I run my cycle. I still need some good time to make sure I've got everything nailed down before I run it. Like you said, if you do it, do it right I'm not going down that path again

Appreciate everything mate.

 

[Colstreamer]

^^^ your diet looks ok to me. How many calories does it add up to do you know? The most important thing for putting on muscle is diet, food is the most anabolic substance you can put in your body, even with juice you won't gain much unless you're putting the food away.

At the moment I'm about to start a test on this theory I recently came across, eating right for your type. The idea is that different blood types have different antigens and respond differently to different foods. I found that for myself I don't digest meat very well but I can put away dairy till the cows come home. I tried it out for a few weeks and found that if I eat the foods recommended for my type I can eat much more and don't have to force myself to keep eating when I feel "full" I also have more energy and I'm losing fat slightly quicker.

I'm now eating the "wrong" foods for my type so that when I get blood tests done at the end of the month they'll reflect the values of someone eating wrong so then after a few months of eating right I get tests again to see if the diet has positively affected those values. I already have plenty of anecdotal evidence to suggest this blood type diet works but blood doesn't lie! - keep your eye out for it in the journals section I'll be starting April 1st.

Which dreaded city are you in?

I'm thinking about a 12-14 week cycle of primo I got most of everything I need still waiting on half the primo! Lol.

Before you start your cycle you could start a training log, I've found it's a good way to keep track of progress and any problems with your routine can get sorted with a li'l help from the other members.

Glad I made you feel welcome

 

[Freddie45]

^^^ your diet looks ok to me. How many calories does it add up to do you know? The most important thing for putting on muscle is diet, food is the most anabolic substance you can put in your body, even with juice you won't gain much unless you're putting the food away.

At the moment I'm about to start a test on this theory I recently came across, eating right for your type. The idea is that different blood types have different antigens and respond differently to different foods. I found that for myself I don't digest meat very well but I can put away dairy till the cows come home. I tried it out for a few weeks and found that if I eat the foods recommended for my type I can eat much more and don't have to force myself to keep eating when I feel "full" I also have more energy and I'm losing fat slightly quicker.

I'm now eating the "wrong" foods for my type so that when I get blood tests done at the end of the month they'll reflect the values of someone eating wrong so then after a few months of eating right I get tests again to see if the diet has positively affected those values. I already have plenty of anecdotal evidence to suggest this blood type diet works but blood doesn't lie! - keep your eye out for it in the journals section I'll be starting April 1st.

Which dreaded city are you in?

I'm thinking about a 12-14 week cycle of primo I got most of everything I need still waiting on half the primo! Lol.

Before you start your cycle you could start a training log, I've found it's a good way to keep track of progress and any problems with your routine can get sorted with a li'l help from the other members.

Glad I made you feel welcome

Haha I think the calorie intake it between 2600-3500. I'm not too sure. I think it differs from day to day. I live in scotland, city Dundee. Our country has weight issue's so everything you buy has a total protien/carb/cals/fats count on the back. So it won't be too hard to get that figure, just need to wip out the ol' calculator. When cycle comes I'll probably add 500 cals over maintainance and 50grams of protien. Think that should be fine.

Your blood theory does sound intersting. I'll be reading that up come 1st April.

So your going to cycle some primo yeah? That was one that I've been meaning to look into. If my memory serves me correctly, I think it increases collegen synthesis. If you are intrested in the types of AAS that increase collegen I'l be more than happy to send you it. It was a really good read so I saved it for future cycle and knowledge.

 

[Colstreamer]

Haha I think the calorie intake it between 2600-3500. I'm not too sure. I think it differs from day to day. I live in scotland, city Dundee. Our country has weight issue's so everything you buy has a total protien/carb/cals/fats count on the back. So it won't be too hard to get that figure, just need to wip out the ol' calculator. When cycle comes I'll probably add 500 cals over maintainance and 50grams of protien. Think that should be fine.

Your blood theory does sound intersting. I'll be reading that up come 1st April.

So your going to cycle some primo yeah? That was one that I've been meaning to look into. If my memory serves me correctly, I think it increases collegen synthesis. If you are intrested in the types of AAS that increase collegen I'l be more than happy to send you it. It was a really good read so I saved it for future cycle and knowledge.

I'm 30kg heavier than you and I gain weight on 3,500 cals per day so you ought to be good at 75kg!

So you're a sweaty sock are ye? Lol one of my oldest mates is in Inverness! Everything in the UK has macros listed on the packaging, it's EU law. Britain has a weight issue, it's not just Scotland (apparently we're the second fattest country in the world next to the US) although they do statistically have the worst diet in the UK, all the deep fried mars bars and shit! And the welsh are statistically the tallest in Britain. Lol sheep genes maybe?

If you have an iPhone there are tons of apps that count calories, I got one which has a barcode scanner so I can scan the code and input the food, it gives me a list of my macros and a pie chart to show the ratios of proteins fats and carbs.

Mate I'm interested in any new info I don't already have! Send it on over!

 

[Freddie45]

I'm 30kg heavier than you and I gain weight on 3,500 cals per day so you ought to be good at 75kg!

So you're a sweaty sock are ye? Lol one of my oldest mates is in Inverness! Everything in the UK has macros listed on the packaging, it's EU law. Britain has a weight issue, it's not just Scotland (apparently we're the second fattest country in the world next to the US) although they do statistically have the worst diet in the UK, all the deep fried mars bars and shit! And the welsh are statistically the tallest in Britain. Lol sheep genes maybe?

If you have an iPhone there are tons of apps that count calories, I got one which has a barcode scanner so I can scan the code and input the food, it gives me a list of my macros and a pie chart to show the ratios of proteins fats and carbs.

Mate I'm interested in any new info I don't already have! Send it on over!

Ah!

Just noticed your from London. Scrap what I said about the macro's on foods, ye already know haha. A sweaty sock? Is that what we get called down there lol. Furtherst I've been down south is Preston/Blackpool. I was called a jock in a pub once, took me ages to figure out what he meant haha.

I'm half Canadian you see (mums side). I've been brough up on Meat Veg and Potatoes all my life so I've always had a good diet. I've never tried a fried Mars bar before. I don't really like chocolate so the idea makes me feel sick.

Nah wish I did have an iphone. Maybe my wallet will allow me to get one in the next few months.

Right. Sending you that info over via PM. It'll be a copy n paste mate.

 

[Freddie45]

Just out of curiousity.

Do you know anyone who has done the 5x5 only twice a week and seen any results, so just ABABABA and so on?

I know a 2 day split on gear is pointless, but would it be effective going natural and adding in more cardio.

Just a though, bit bored at work today.

 

[Colstreamer]

Got your PM mate, haven't had time to read it yet, I'm at work too!

Sweaty sock is rhyming slang for Jock! Lol! In the army scots were called porridge wogs if they were dumb enough to join an English regiment. Lol! I've been to Scotland many times, mostly with the army but I spent Christmas in Edinburgh with my GF last year.

Meat veg and potato sounds good. ESP if you're blood type O... That's if you wanna read anything into the blood type diet I mentioned. If you're interested I've got the blood type diet book in PDF I can email it to you if you PM me your email. I had a steak sandwhich yesterday, took 4 hours before I stopped feeling full.

I don't know anyone who's done 5x5 for just 2 days a week. Kinda a waste of time really on juice or not! Lol!

Half Canadian half Scottish eh? Lol I'm mixed too, English Welsh Scottish and Irish! Lolololol I'm about as British as you can get!