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Analyze my diet

    Thu, 2008-03-20 18:48 — 21tomlinson

    Hi guys. Recently it occurred to me that I could probably improve my jiu jitsu by eating a healthier diet and getting into better shape(novel idea, I know). I mean, I'm in decent shape but I could be better. So I started a diet and workout regimen last week and I thought that maybe some of you guys who are knowledgable about nutrition might like to give me your thoughts on my diet regimen. I am currently 26 years old, 5'11, 196 pounds and about 16 % bodyfat. I would like to get down to around 4-5% bodyfat. Here's what I'm currently eating and the activity I'm doing each day:

    7:30 AM: 5 egg whites, 1 cup oatmeal, 1/4 oz. almonds

    10:30AM: Protein shake, 1/2 cup brown rice

    11:30AM-1:00PM: Jiu Jitsu(3 days a week)

    1:30PM: 4.5 oz of tuna, two slices whole wheat bread, 2 cups brocoli, 1/2 cup brown rice

    5:00PM: 4.5 oz albacore tuna, 1 cup brocoli, 6 oz baked potato

    8:00PM: 7 oz. skinless chicken, 2 cups brocoli, 1 cup black beans

    9:00-11:00: weight training and cardio(everyday)

    12:00: Protein shake, bed

    The diet comes out to about 2300 calories a day with 250 grams of protein, 245 grams of carbs, and 30 grams of fat. Would appreciate any critiques or tips. Thanks!

    John's picture

    Grappler's Guide to Sports Nutrition

    Check out John Berardi's [ame=]book.[/ame]

    Guy knows his stuff and this book goes into great detail about cutting weight for tournaments competitions the right way.

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    21tomlinson's picture

    Thanks for the info Bigginz. A couple of quick questions: My understanding of calculating BMR is that you take your bodyweight times 10, and then add that to the sum of twice your bodyweight. In my case, that would 196 times 10 = 1960 + (196 x 2) = 2352. So would my BMR not be 2352? Sorry if I'm getting that calculation incorrect.

    Also, the reason I didn't include fruit in my diet is because I took the advice of one of the trainers at my gym that since I am trying to cut bodyfat, I should eliminate simple sugars during this time, including fruit. Not because fruit isn't healthy, but because the simple sugars it contains may tend to inhibit fat loss. What are your thoughts on that? Thanks for the info!

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    KibunInc's picture

    Bigginz I have a question for you. I am cutting weight for an upcomming fight. If I do not work out at all I walk around at about 225. I am 6-01 and 42 years old. I have cut down to 202 and I need to get to 195 by april 18.

    I eat a bowl of oat meal with a scoop of protein powder in the morning. I am weight lifting (but I do not lift real heavy but not real light). I then drink a protein shake (Water and two scoops of protein powder). I then go to the gym and train in JJ for about 1 1/2 hours. I then eat a chicken and brown rice plate. I go home and rest.

    In the evening I again drink a protein shake and train very hard in mauy thai for abot 2 hours at night. Now here is my problem. I drink alot of water and I am no longer losing weight. I wake up at 202 and go to bed at 202. What am I missing from my diet or training.

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    KibunInc's picture

    BiGGinZ;20365 wrote:
    Also you should find out what your bf% is so you can find out your BMR and active daily expenditure of calories to really pinpoint your diet.

    Using a hand held analyser it said I had 15.8% BF. I do not know how to find out what my BMR is. Also I train until the point of exhaustion. I truly believe that you do not build cardio until you have raised your heart rate and having trouble with breathing. At that point your cardio is improving.

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    KibunInc's picture

    BiGGinZ;20364 wrote:
    Sounds like you are missing alot of greens and nutrients first off. What suppliments are you taking?

    Just multi vitamins. I take one from GNC called Ultimate greens.

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    KibunInc's picture

    Thanks for the info. I should still be able to lose weight and be alright for the fight. I never understood all of this food info but one thing is for sure, if you train alot then you need to watch what you are taking in as it does affect your body.

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    KibunInc's picture

    The diet looks good to me. I see you eat about 250 grams of protein but weigh 200 lbs. I understand that you should take in 1 gram of protein to each pound that you weigh. You may PM Bigginz here as he is a personal trainer and will prbably have better insight on this.

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    lucifer_z28's picture

    mind you i am not the person to critique diets most fighters try to not eat carbs after noonish and you have a potatoe at 5 but besides that looks like a perfect diet...

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