Fighers Diet

[Godders]

How do you guys eat. Most of you i dare say are in the process of cutting (unless your maccavelli) whilst training long shifts at the gym/ mat.

Do you follow a more traditional body builders diet so many blah de blah protein per pound of weight etc.

A few examples and goals of what you guys eat for when trying to cut, keep muscle and keep training and how long you do this for.

Plus supplements you guys use.

[Rob Hannis]

As I'm not training for a fight at the moment my diet is pretty crap. However it's pretty good in the run up for a fight, there's no point in training hard if you're not giving your body the correct fuel to train and grow.

I'll tend to keep my food pretty simple, loads of griddled chicken (usually in a marinde to make it more exciting), with some pasta or potatoes or rice. And I'll treat myself with a low fat curry on the weekend and as much steak as I can afford.

Breakfast will be 4 wheetabix with some sultanas on top or porridge.

Then I'll try and eat every few hours, usually a sarnie or a protein shake if I can't get solid food. I'll have something light before training and a protein shake within 1/2 hour of finishing.

My classes often finish late so again I'll keep it simple with chicken and some salad.

I'll post my supplement list when I get home later.

Not sure if this works or not but I was told boxers used to go mad for red meat before a fight. So before my first fight I ate steak every night (and abstained from any nookie). It must've worked though cos I was ready to kill, eat or hump anything in my path.

[Maccavelli]

I eat twice my body weight daily, and still dont put on weight

Just eat good non processed food and your diet will be fine

[Godders]

Do you do the whole "I just eat when im hungry"

Or eat first full portions 6-7 times a day.

Or just avoid crap and eat 3 big meals a day.

[Rob Hannis]

I'll eat as often as possible, if I'm trying to gain weight then I'll eat as much as I can and not worry about the quality as long as I'm getting the calories in there. When I'm looking to get a bit leaner then I'll be more careful.

I try to have smaller meals and more of them but at least every couple of hours, and shakes if I haven't got time to eat prorperly.

My list of supplements is below:

Glutamine (Twinlab) about £15 (GNC) But chris kerr can get it cheaper.
GABA £13 (GNC) lasts about a month of solid use (although I cycle it so it lasts longer) Again chris can get it cheaper
EAS ZMA 240 caps £24 (GNC) lasts a couple of months if taken before training and before bed on training days.
Protein shakes £17 (holland and barrat)
Creatine EAS Phosphagen HP (GNC) £40 for a tub, lasts about a week and a half if you load on it, about a month if you don't. I personally don't load anymore as I think it's a bit of a con.
HMB although I'm not sure of its' effectiveness so I'm just using up my supply
Amino acid tabs, dirt cheap from holland and barrat.

All the vitamins are cheap and I usually get them from holland and barrat when they have a sale on.
Vit C one a day 1000mg slow release
Vit E one a day 200 IU
Multivitamin one a day
Glucosamine (www.easyvit.co.uk) two 1000mg a day
Cod liver oil
Flax seed oil
Echinacea (when I feel a cold coming on)

These are just what I take, find what works for you and stick with it. GABA is good to knock you out and I’d take it along with glutamine in the weights week. Lay off it every week or twom though.

[Chris Kerr]

Diet looks good mate.
Good supplement choices as well.
I am lucky that I can eat anything and stay in shape. My main problem is getting the weight up and keeping it up. I am about to start cutting. I am about 77 kilos at the minute, and will cut to about 74 then see how I feel. I will then probably bulk up to 80 then cut down to 77 for fights.

[williamsonj]

I dont use any supps at all. Just fresh meats and loads of veg spread out fairly evenly through the day. The occasional shite food for a treat but normally want to yawn yellow chunks after eating it! Its quite difficult fitting everything around working two jobs but if you want to do it you can in my book.
Thats a fair old selection of supps Mr Hannis. Where does it all go?

John

[Rob Hannis]

I'd like to be able to get all I need from food but being a student means I'm not able to eat properly all the time due to cash and lectures/sleeping (but can affored supplements??? work that one out). I reckon some supplements are essential to let you train hard and your body to recover properly, such as the anti oxitents of vit c and e. Glucosamine and coldliver oil help my joints from the abuse they take.

Stuff like creatine and ZMA only really help when you're training hard an need that extra edge/weight.

I would reccomend Glutamine all of the time though to help the recovery process and fend off colds (Along with echinacia in the winter or the run up to a fight).

[Hywel Teague]

a few weeks ago i ran out of glucosamine sulphate, and due to being skint i couldn't get anymore.

i kept on training as usual, but noticed i was carrying a lot of injuries (not normally like me to be that way). basically both my wrists were knackered big time, my shoulder was screwed, my knee was mashed and my ankle was fucked. i've been back on the Glucosamine for two dasy and i feel fucking great! all the aches have gone, no clicking of joints etc.

now all i have to do is get rid of this frigging cold i caught the other day before the sub league on sunday. :curse:

btw, cheers rob for mentioning echinicea. i picked some up yesterday after reading your post- i didn't know what it was, but have got some now- cheers

[Rob Hannis]

No probs with echinacia, I've been on it for a while now and it does the trick. Don't take it all the time, just in the winter when you're feeling down and open to a cold, or in the run up to a comp as colds always strike.

I know exactly what you mean about the glucosamine, I'd layed off it for a while and all my joints have been cracking and giving me shit, now I'm back on it they're loads better. It is pretty pricy normailly but I get mine from Easy Vit (http://www.easyvit.co.uk) and it's about £15 for a years supply of 1000mg. They take about 28 days to deleiver if you go for the free postage though.

[Ross]

eat healthy food train hard, lots of cardio

[williamsonj]

You are right Ross. Good veg such as broccolli and fruit such as Oranges. Lots of 'em!! I think youll be surprised Rob at how much you'll actually save if you shop right and cut your supp intake. I agree that Cod liver oil and such is great for joints but so is olive oil on your salads! I had a bad run on supps thats why I dont take them. I felt bloated and drained very quickly on mass builders and creatines and the protien shakes gave me the shits and made me lose my appetite for descent food. if it works for you then cool but try cutting a little and swapping for natural food stuffs and like Ross says, Stacks of Cardio!

John

[Ross]

john who are you, where do you train, where have you fought

[williamsonj]

Im from Oxford and have fought on MB1 vs Jeremy Bailey, ROT2 and 3, UKMMA1 and Cage Wars 1. Not a great record but looking to change that. you seem to be heading in the right direction mate. Good luck at H&S. Leigh R knows me if you want to know a bit more mate.

John

[Rob Hannis]

I find the supplements work well for me, and I think that everyone responds differently to each one. I know what you mean about the shits and protein shakes but once your body gets used to them then they're ok.

I'll get more natural when I finish uni and have time to eat properly, and train properly for that matter.

[Ross]

bailey booted you in the back right, yeh i saw that fight.

[williamsonj]

It was a pretty shit fight on my part. I lost my bottle coz I only found out on the day who Jeremy was and his rep so I was very nervous and just wanted to get him down.
Learnt alot since though. Hows your training going?

Rob, when are you fighting next? I know what you mean about training time etc too.


John

[Rob Hannis]

I can't fight at the moment mate, go to do my finals at uni so can't train enough to fight. Soon be over though and I can train like a nutter.

[Ross]

never heard of you since then mate, good to hear your still around

[williamsonj]

thanks Ross. My last fight was at the first Cage Wars in portsmouth against David Patterson.

Good luck with your finals Rob. Hope to see you around after your done.

John

[Chris Kerr]

Ross, John is a great bloke. Never met face to face, but we have spoken via email a lot. Lee Johnstone had us matched up for UKMMAC1 but I couldn't get down to it. LOL John said he knew nothing about our matchup!! :D
What approximate weight are you now John, and are you still a part of TMA?
Cheers

[williamsonj]

Hi Chris. I am currently floating around the 72kgs mark. When I do my Cardio week I am down to 69-70. I plan to fight at -75 when I return which is my usual category but I was alot lighter on the day all the time. I weighed in an average 67kgs at each show. I have managed to sustain a descent weight for a while now so I should in theory be 72 on the day when I fight next.
Lol @ the UKMMAC1 thing! I was down to fight Kazeka Muniz but Remco and Wiggert told me he bottled out!!!
Ended up doing the 4 man tourney after my mate dislocated his shoulder in the first round of his match.
Is your cage warriors fight not on anymore then Chris?

BTW Rob, what are you studying at Uni?

regards

john

[Rob Hannis]

Doing electronics at uni, fucking bored with it now, can't wait to finish and train properly.