Serious bigup for StapesMK1

[widge milward]

Major thanks to Stapes for hooking me up and giving me all the help and advise i have needed.... THANKS BUDDY!

Ok a bit of background, those that know me, know i like to eat and whilst takign a break from training last year a went up to 84kg. Start of the year i "tried" to get my arse in gear and i slowly got down to 81.2kg 6 weeks ago.

I then got speaking to StapesMK1 and he offered to sort me out a diet to try. It wasnt too complicated, didnt need to go and buy in a load of fancy foods etc.

6 weeks later a stood on the scales this morning and was 73.3kg. i still have quite a bit to lose to be fair, but im aiming to sit around 70kg if possible.

Any questions / concerns i had he took time to give me a detailed response every time.

So this thread was just to big him up as i feel his knowledge doesnt get the recognition it deserves, the guy knows his nutrition!!

When he posts replys on threads sit up and take notice!!

[stapes360]

Mike's always helped me out loads with my dieting, always has some good ideas when it comes to nutrition.

Good to hear the progress you'v made widge. You comin to the training weekend?

[widge milward]

TTT for Stapes!

[boxingbrit]

Stapes Mk1 knows as much about nutrition as Stapes360 knows about conditioning. They are a great addition to the team:)

[Dave Hirst]

Top bloke. Knows a thing or two about mortgages too, he hooked me up there last year.

[spenna]

I am fat and I rent a flat .... sounds like a job of mike

[vileniall]

I eat shit and still weigh under 70 which makes me wonder what it could be like.

[Rob Hannis]

I am fat and I rent a flat .... sounds like a job of mike

Eat less and keep renting is best advice

[stapesmk1]

Thanks guys, I'm flattered. I guess my time at Uni wasnt all mispent then!!

Its all pretty simple once you know how to put things together really.

Theres no magic secret to it, just eating the right amounts of the right foods at the right time.

Ive just started eating Quinoa this week and its been like a revelation!!!! I would definately recommend it to anyone seeking an alternative to brown rice.

Most people who want to get really really serious about getting in shape or dropping fat need to seriously look at their source of carbs and switch to oats, brown rice and bananas pre/post training as their only whole food source of carbs. Switching to wholemeal bread and pasta and continuing to drink dairy milk can only get you so far.

Im sure there's a thread on here bout Quinoa ("Keen-wa") and its dead easy to google, so wont bore you with too much info. Safe to say, it is piss easy to prepare, has approx 62g carbs per 100g, a GI of 32 (lower than brown rice) and fills you up really well. Brown rice always opens up my stomach and makes me feel hungrier when I eat it. Quinoa is light, fluffy, really lightly flavoured and filling.

Dead easy to eat and has the numbers you need for an athletes diet. Will definately keep it part of my long term diet and next time I need to drop weight.

Thanks again for the kind words guys, your all more than welcome.

Stapes

[SDR]

I found the advice he gave me in relation to the morning cardio thread really useful aswell :) Good addition to the forum! Even if he does think I'm a wanker! :D

[stapesmk1]

Fuck me......Ive had quite a few PMs already today asking for advice!!!

I dont mind at all guys.

Tell you what, if you lot think its a good idea, I dont mind putting my name to a sub forum and you can all ask me for advice and I can share what I know with you all.

If not, feel free to PM me and Ill do my upmost best for everyone.

Apologies if Im slow to respond. Really busy job hunting and about to start a new course in accounting. Tell me when you need your info by and Ill do my best.

Thanks again for the kind words guys.

SDR you have a PM...you're not a wanker.

Stapes

[widge milward]

TTT for a Stapes forum!!!

As previously stated i cant big him up enough after all the help, advice and info he has givin me.

[boxingbrit]

I need help with women and accounting. Can you sort me out.

[Lou]

Lol, need an agony aunt thread? :D

I need help with women too, I really don't understand them and I am one :D

[stapesmk1]

I need help with women and accounting. Can you sort me out.

LOL.......

Ive not even started accounting yet but Im sure we can work sonething out coach!!!

As for women, I can only really teach you how to meet the wrong uns (something I have a talent for). But then again, I learnt what I know off you anyway!!!!

Stapes: So, Master Butlin, what can you teach me about women today?

Boxingbrit: Patience my son. First we must go to MMA show and look at pretty women. First lesson is...don't bring sand to the beach.


Stapes

[Bingo]

Fuck me......Ive had quite a few PMs already today asking for advice!!!

This sounds like an opportunity for the Burger King Assassin! You have a PM matey ;)

[david5]

which stapes was down with butlin and that crazy lady down at last FX3?

[bean]

One is massive and one is little! One also has a huge cauliflower. I can say no more.

[spenna]

TTT for Stapes forum/answering my PM

[stapesmk1]

which stapes was down with butlin and that crazy lady down at last FX3?

That was me David. Michael. Was a crazy night.

Stapes

[david5]

indeed it was :D was nice to meet you dude, you were a lot bigger than i imagined lol

[stapesmk1]

indeed it was :D was nice to meet you dude, you were a lot bigger than i imagined lol

Really? Bloody hell. Dunno when Im gonna shake this thing off!! Im only 90kg!! Not massive by any stretch of the imagination. Infact, its all an optical illusion. And that club was dark.

You are a lot taller than I thought too. Those beanpole legs made for triangle I bet!!

Stapes

[david5]

and long neck for guillotining ;)

i'm glad that club was dark, those "strippers" looked ropey

[stapesmk1]

and long neck for guillotining ;)

i'm glad that club was dark, those "strippers" looked ropey

Hahaha. They were the door staff mate!! Everything about that night was wrong.

Stapes

[david5]

i quite liked the stripper with the big adams apple

[boxingbrit]

Hahaha. They were the door staff mate!! Everything about that night was wrong.

Stapes

Especially you running out of petrol at 5 in the morning!!

[stapes360]

One is massive and one is little! One also has a huge cauliflower. I can say no more.

WOW! weve already discussed this, its 'Big stapes'(mike) and 'Not quite as big stapes' (me)! Anything else will cost you a body shot!

[bean]

WOW! weve already discussed this, its 'Big stapes'(mike) and 'Not quite as big stapes' (me)! Anything else will cost you a body shot!

Haha I am sure the line I got from uh someone was the total opposite!

[stapesmk1]

Especially you running out of petrol at 5 in the morning!!

Hahaha. Yeah! Less than a mile from home too!! That engine mustve felt like my brain after that night!

Stapes

[Ross D]

Hi Stapes, I'm considering moving down to welterweight and at the moment I'm between 187-190lbs and relatively lean (abs through etc). How much more weight would you suggest I try to lose and how much would that leave me to cut through water? I was reading a post from Dan Hardy saying that he's almost 200lbs and trim. Surely he's going to have to lose muscle mass to drop to 170lbs? Thanks for any advice that you or anyone else can offer on the subject.

[Dave Hirst]

Stapes forum is a good idea. It could be titled "Getting ripped and not going bankrupt - with Mike Stapleton"

[stapes360]

Hi Stapes, I'm considering moving down to welterweight and at the moment I'm between 187-190lbs and relatively lean (abs through etc). How much more weight would you suggest I try to lose and how much would that leave me to cut through water? I was reading a post from Dan Hardy saying that he's almost 200lbs and trim. Surely he's going to have to lose muscle mass to drop to 170lbs? Thanks for any advice that you or anyone else can offer on the subject.

Dieting and cutting are two completely different things. Best asking Mike about dieting and Ian Butlin about cutting, as i said on an earlier post, Mikes always sorted out my diets and Ian has always guided me through my cuts.

[stapesmk1]

Stapes forum is a good idea. It could be titled "Getting ripped and not going bankrupt - with Mike Stapleton"

Bwahahahaha.

I just pissed a little then Dave.


Stapes

[Ross D]

Thanks for the advice boys. So how much weight can you realistically cut in water? If I can get to 180-182lbs will I be able to cut the rest in water without having too much of a detrimental effect on my performance?

[stapesmk1]

Thanks for the advice boys. So how much weight can you realistically cut in water? If I can get to 180-182lbs will I be able to cut the rest in water without having too much of a detrimental effect on my performance?

Who do you fight for? Where you training out of?

Think you can do max 12lbs in water but theres others who can guide you through that. Search Chris Brennan on here or google.

Stapes

[Ross D]

Thanks for the advice Stapes, I'm training out of Bristol Dojo MMA (new club) and my main MMA coach is Paul Reed (G'n'P MMA). Paul thinks I can make the weight and I'm just trying to get a general consensus on the issue. I'm probably going to give it a practice run over the next few weeks to make sure it doesnt leave me looking and performing like a smackhead! I've read before that 12lbs is the max you should cut in water so hearing it from you as well, gives clarification.

I just cant understand how fighters claim to be walking around 30lbs above their fight weight. Surely if thats the case then these guys must be carrying some fat because otherwise you'd have to lose a lot of muscle mass to make weight? Even if you are cutting 12lbs of water then you would still have 18lbs additional lbs to lose!

[stapes360]

and my main MMA coach is Paul Reed !

I know Paul quite well, he knows what he is talking about.

[stapesmk1]

Thanks for the advice Stapes, I'm training out of Bristol Dojo MMA (new club) and my main MMA coach is Paul Reed (G'n'P MMA). Paul thinks I can make the weight and I'm just trying to get a general consensus on the issue. I'm probably going to give it a practice run over the next few weeks to make sure it doesnt leave me looking and performing like a smackhead! I've read before that 12lbs is the max you should cut in water so hearing it from you as well, gives clarification.

I just cant understand how fighters claim to be walking around 30lbs above their fight weight. Surely if thats the case then these guys must be carrying some fat because otherwise you'd have to lose a lot of muscle mass to make weight? Even if you are cutting 12lbs of water then you would still have 18lbs additional lbs to lose!

Cutting involves losing water weight from both under your skin and out of your muscle tissue (more difficult to achieve), aswell as depleting your glycogen and phosphate levels to lose weight and also a drastic crash fat loss in the final week.

Im good on the dieting but dont know enough about cutting. I can drop 4kg in 4 days from carb depletion and fasting. Did a test weight cut ages ago too so would defo encourage that. Have a heavy sparring and conditioning session the day after to saee how your body reacts.

Crazy how the top guys shift 30lbs in the final week!! Id love to walk around at a lean 205lbs and cut to 170!! Thinks it more achievable to progressively over time get to a solid 185lbs all year round with low bodyfat and S&C in top form.

Although 200lbs is heavier than what I am now so Im suprised to hear Dan Hardy is upto that, always seems quite slight but athletic at the weight. He's in the best place to achieve that tho, they now their physique building, S&C and cutting stuff the yanks!

War a big horrible Hardy to represent...and in representing...whoopin dat ass!!!!!!!!!!


Stapes

[Ross D]

Yeah I'm really looking forward to seeing Dan fight on the platform that he deserves to be at, I think his entertaining style will prove a big success in the UFC. I met him breifly at Seni 08 and he seemed pretty big for a welterweight in comparison to some other fighters. I'm sure he'll be even bigger and meaner come October 18th.

Any chance of getting a copy of the diet plan you use to cut 4kg in 4 days? It would be a real help mate. Thanks again for all your advice Stapes, I can see why you've been given your own thread. Much appreciated.

Ross

[Ross D]

Yeah he's a top coach, I'm learning all the time from him but I know how much he manages to lose for a fight and just wanted to see if other fighters were dropping the same amount or if Paul was just a freak of nature! He cuts to 65kg and enters the cage at 74kg!

[david5]

dan must have fucking adamantium bones to weigh 200 pounds

[Ross D]

dan must have fucking adamantium bones to weigh 200 pounds

I know! If you consider that most top level bodybuilders who are on steroids, growth and insulin will be very lucky to put on 15 lbs of clean muscle in a year then surely he cant be that 'trim'?

[david5]

or he's just not 200 pounds

[LewisJ]

Good to see fighters getting nutrition advice off people who have studied it. You do nutrition at uni too?


Cutting involves losing water weight from both under your skin and out of your muscle tissue (more difficult to achieve

Actually water will in be lost pretty evenly from intra and extra cellular compartments (i.e. from inside and outside the muscles), due to osmotic re-distibution of fluid. Also the glycogen that is lost due to carb restriction/ fasting also results in the loss of associated water bound to the glycogen inside muscle and liver cells.

Lewis

[stapesmk1]

Good to see fighters getting nutrition advice off people who have studied it. You do nutrition at uni too?



Actually water will in be lost pretty evenly from intra and extra cellular compartments (i.e. from inside and outside the muscles), due to osmotic re-distibution of fluid. Also the glycogen that is lost due to carb restriction/ fasting also results in the loss of associated water bound to the glycogen inside muscle and liver cells.

Lewis

Yeah I did mate.

And yes you're right about glycogens "vacuum effect" on intra cellular fluid.

Stapes

[Ross D]

or he's just not 200 pounds

well... im 197lbs at the moment, a little dehydrated.

ill diet down to about 185lbs and then the last week ill cut my carbs right down so as to drain my body of glycogen and then cut the last 10lbs in water.

the biggest i ever got back in the cage was 193lbs, against danny rushton (sorry danny!) but now ill be a little bigger and leaner and about 190lbs come fight time i think.
__________________
Dan 'The Outlaw' Hardy
'ROUGH HOUSE SOLDIER'

From the main man himself! He's going to dwarf Gono.

[Wiegieboard]

I'm 90 kilos too.....difference being I'm a fat bastard haha!

Was just wondering. How much do you chaps spend on food in a week? I seem to be spending a fortune lately.

[Ross D]

I'm 90 kilos too.....difference being I'm a fat bastard haha!

Was just wondering. How much do you chaps spend on food in a week? I seem to be spending a fortune lately.

Yeah I seem to spend a fortune as well, I eat alot of steak, fish and chicken which seems means that most weeks I'm re-mortgaging my house to pay for the shopping. You can eat well on a lower budget but I find i'd rather pay the extra money and have a better variety. Take up shop-lifting to save money and get extra cardio as you run from the security guards!

[ReD_mIst]

Ive just started eating Quinoa this week and its been like a revelation!!!! I would definately recommend it to anyone seeking an alternative to brown rice.


Just started eating this and loving it. Brown Rice is always a little like eating gravel, Quinoa is awesome, it's light and fluffy, like well cooked rice.

Had it for lunch with some chicken and sweetcorn stir fry.... :)

[widge milward]

Brown Rice is always a little like eating gravel

So its not just me then!

where do you pick this Quinoa stuff up? do they stock it in ASDA?

[ReD_mIst]

Yes they stock it in Asda, in the health foods bit. Although I believe it is a bit expensive in supermarkets..... health food shop might be cheaper

(Not as expensive as Goji Berries, which were £10 in Tesco!!!!)

[widge milward]

LOL @ Goji Berries, there is a local store in Leigh (Chinese health store) which sells them in decent size backs for £5 or something, they taste like soil!

[ReD_mIst]

I have no intention of eating them, I was just amazed at the cost....

[stapesmk1]

Yes they stock it in Asda, in the health foods bit. Although I believe it is a bit expensive in supermarkets..... health food shop might be cheaper

(Not as expensive as Goji Berries, which were £10 in Tesco!!!!)

Cheaper in Tesco and Asda than in Holland & Barratt thats for sure!!!!

Had to really search for it in our tescos, so if its not near the rice/pasta/savouries aisle or the beans and grains part, Tesco have a "Whole Foods" bit, funnily enough in the cake aisle at ours!!!! So Widge best take a minder if he's pickin that up.

Health food shops do them in bigger boxes but Tesco do a really cheap 300g bag.

You added a Bisto stock cube to the water when you boil it yet? Try it!!!!


Stapes

[ReD_mIst]

You added a Bisto stock cube to the water when you boil it yet? Try it!!!!



Not tried that yet, I'm a novice.... I did put in some dried chilli and garlic...

[boxingbrit]

lol @ Widge in the cake aisle

[DetoxGuru.com]

shameless plug if anyone wants goji berries 3kg for £33 incl delivery pm me , thanks :)

[Wiegieboard]

Take up shop-lifting to save money and get extra cardio as you run from the security guards!

Top Advice!

Quinoa is pretty much like a superfood. Its balance of carbs and protein is near on perfect.

[widge milward]

LOL Ian is correct, i DO NOT go near the cake aisle or i would be spending a bit of £££ there....hhhmmmm cheesecake,donuts,carrotcake, fudge cake, cookies!!!!!

[TTDKing]

Cheaper in Tesco and Asda than in Holland & Barratt thats for sure!!!!

Had to really search for it in our tescos, so if its not near the rice/pasta/savouries aisle or the beans and grains part, Tesco have a "Whole Foods" bit, funnily enough in the cake aisle at ours!!!! So Widge best take a minder if he's pickin that up.

Health food shops do them in bigger boxes but Tesco do a really cheap 300g bag.

You added a Bisto stock cube to the water when you boil it yet? Try it!!!!


Stapes


I love quinoa.

Here's a simple one pot recipe i use for quinoa, seems pretty healthy only thing high in fat is the paste but even thats low in saturated fat.

Quinoa Chicken Balti

Ingredients

1 tbsp Olive oil
2 large onions , thickly sliced
4 skinless chicken breasts
4 tbsp balti curry paste (Change amount to suit taste)
200g quinoa
400g can chopped tomatoes
1l chicken stock
50g roasted salted cashews

Method:

Heat the oil in a large pan, fry the onions for 5, then tip onto a plate. Add the chicken breasts, browning for a few mins on each side, stir in the balti paste, quinoa and onions. Fry for a few mins, then pour in the tomatoes and stock and give everything a good mix. Simmer for 25 mins until the quinoa is Cooked and saucy.
Stir in the cashews
SERVE!!

[ReD_mIst]

For lunch today I had a grilled chicken breast (sprinked with dried chilli flakes) and Quinoa with a an OXO cube in the water and some baby corn.... lovely :)

[stapesmk1]

For lunch today I had a grilled chicken breast (sprinked with dried chilli flakes) and Quinoa with a an OXO cube in the water and some baby corn.... lovely :)

This is turning into to the "Quinoa Appreciation Thread".

Stapes

[widge milward]

LOL it will when i try it, ive got hold of some (cheers Dave P) and when i finish the last of the gravel... i mean brown rice ill be giving it a go.

[Al Wallace]

I need to go to asda after training tonite to pick up some wine and eggs so I'll look for this quinoa stuff, cheers

[SDR]

TTT for Stapes. Got on the scales this morning 1 month after he intially planned out a diet and supplements for me and even though I haven't stuck to it as strictly as I should have, I've shifted 5kg! Thanks again!

[stapesmk1]

TTT for Stapes. Got on the scales this morning 1 month after he intially planned out a diet and supplements for me and even though I haven't stuck to it as strictly as I should have, I've shifted 5kg! Thanks again!

Thats bang on that mate well done!!

5kg is 11lbs. Losing that at approx 3lbs a week is perfect. Keep it up.

Stapes

[Dave Hirst]

Stapes made me do a circuit today that nearly made me sick, but then he was nice and said I didn't have to go on the rower afterwards. That's a true mate.

[stapesmk1]

Dave kicked arse. He is a bad man.

Stapes

[Dave Hirst]

lol yeah I rule.

[Dave Hirst]

Maybe I will manage 5 sometime.

[SuntanSuperman]

i can FINALLY start training again this week
so depressing to know i have to start from the beggining...especially with my shit diet!!
gonna be a long process....guess ill try the Quinoa!

[Lou]

I tried quinoa for the first time last night and I'm definitely going to be having it regularly for lunch.Really nice with tuna,pepper and veg with some chilli oil or soy.

[SuntanSuperman]

my diet sucks
dont like:
salad, chicken (especailly nandos!!), turkey, fish of any kind, pepper and laods more stuff
im so gay

[Lou]

Oh no :S I didn't eat fish for about 20 years, just hated it,but eating more tuna now as it's less fishy than other fish.

[SuntanSuperman]

tuna=rapid vomitting

[Al Wallace]

I cudn't find Quinoa in asda but went to my local fucking hippy shop and got some. Had it for the first time yesterday, it's dogshit, but I've got some today as well and will eat it evry day for dinner form now on. I eat it with tuna, sweetcorn and tommy sauce to try and disguise the gritty, gravel-esque taste of the shite

[Dave Hirst]

I got some quinoa from Asda, I like it with Chilli. Haven't tried the oxo trick yet but I surely will.

Brad... you don't like Nandos? Maybe you would prefer something else, like a man's arse?

[Lou]

I quite like the texture of quinoa actually, a tiny bit stodgy but nice.

[iandean]

I got some quinoa from Asda, I like it with Chilli. Haven't tried the oxo trick yet but I surely will.

Brad... you don't like Nandos? Maybe you would prefer something else, like a man's arse?

lol :D :D

[SuntanSuperman]

I got some quinoa from Asda, I like it with Chilli. Haven't tried the oxo trick yet but I surely will.

Brad... you don't like Nandos? Maybe you would prefer something else, like a man's arse?

knew u wud throw your ore in with the nandos thing you spunkbubble!

u are rapidly talking yourself out of free protein here my pedigreechum

[david5]

it's oar, unless he's lobbing unrefined metal at you