Serious Help w/ The Perfect Routine

**Overcome** · Posted On: 4/15/2012 5:32am

So I come here to get some help on some stuff regarding:
Diet+Supplements +Lifting/MMA Training Balance + Recovery = The Perfect Routine
I feel as if I have hit a road block in my advancement so I would love some opinions and help on what would be the perfect combo of the above for me. I know that only I can balance that out perfectly but with all of the veterans and guys who have their systems down, let me pick your brain! I figure that if I learn from those who have gone through trial and error successfully then I will have saved myself the error and rewarded myself with earlier success.

Lets start off with my background:
I am 20 1/2 years old and have been doing MMA for about 3 years now. When I started MMA I was at 240lbs with no fighting experience & after about a year I had dropped down to 170lbs and fought my 1st fight. Since the 1 year mark I have had 1 more fight. I walk around at 180lbs-185lbs usually & I am 6 foot 0 inches. Of my fights I have fought 1 fight at 170lbs and my last fight I took on short notice so I didn't cut for it and fought at 185lbs. Great turnouts on both.
I have never really taken any supplements or gone on a VERY strict diet, I have kinda just been doing what I need to do to get by by eating semi healthy, taking post workout whey occasionally and training 3x a day. I would like to change that because i have a sponsorship with a local supplement shop where I get good deals on the products and I want to look the part of a real fighter which I don't feel like I do yet. I also think that getting a good fueling & training system down will advance me as a fighter and not only make me better but make me feel better. Its a Fight Science... So my dear Scientists, I would like to share some of my goals with you and hopefully you can help me out.

Maintain a Healthy cut to 165lbs-170lbs to walk around at and fight at 155lbs by the end of the year, if that ends up not being an option and 20lbs is too much to just cut then I would be ok with trimming a bunch of fat and bulking up staying at a lean and mean 170 to fight at maybe walking around at a fluctuating 175lbs.
Definitely put on more muscle. (I have extra fat on my butt and hips I would like to get rid of, if I were to compare my body type to any fighter it would be vladimir matyushenko) The goal is to look like Thiago Alves, and I am betting that is what everyone's goal is. haha.
I want to create a weekly formula of timed meals, timed supplements, timed rest sessions, combined with the perfect routine where they will all work together to better help me reach my goals and stick to it.

I am going to share my day by day schedule with you and I would like you to comment advising me the best you can on what type of foods to eat and when to eat them, what supplements to take and when to take them, and a grocery list with all of the items I will need. I also dont usually lift weights at all, I get the strength I have from MMA, circuit training and crossfit style workouts at the moment, so you can throw in when to do weights and when and how to recover based on my schedule. I have already checked the other threads regarding weight loss, and gain, and I have come to a block with what I have been trying and just need new ideas from fellow mates who share the same interest.

I am only adding the things I do normally (not including when I eat or stuff like that)

Here is my schedule:

SUNDAY:
Sleep in, no alarm set, rest day. Church at 2:30pm-5pm. Rest of day open.

MONDAY:
Wake @ 11am, 11:30am
12pm-2pm Striking class
From 2pm-5pm work at the gym while no classes are going on overseeing open gym.
5pm-6:30pm help teach kids MMA
6:30pm-7:30pm boot camp(mostly cardio, bag hitting and plyometrics)
7:30pm-9pm MMA Striking

TUESDAY:
Wake @ 11am, 11:30am
12pm-2pm Grappling class
From 2pm-4:30pm work at the gym while no classes are going on overseeing open gym.
4:30pm-5:30pm Train a client for Personal Training
5:30pm-6pm MMA Crossfit (MMA designed crossfit cardio and strength plyometrics workout)
6pm-6:30pm Kickboxing
6:30pm-8:30pm MMA Grappling (Wrestling, NoGi Jiu Jitsu)

WEDNESDAY:
Wake @ 11am, 11:30am
12pm-2pm Striking/ MMA class
From 2pm-5pm work at the gym while no classes are going on overseeing open gym.
5pm-6:30pm help teach kids MMA
6:30pm-7:30pm MMA Class
7:30pm-9pm MMA Sparring

THURSDAY:
Wake @ 11am, 11:30am
12pm-2pm Grappling class
From 2pm-4:30pm work at the gym while no classes are going on overseeing open gym.
4:30pm-5:30pm Train a client for Personal Training
5:30pm-6pm MMA Crossfit (MMA designed crossfit cardio and strength plyometrics workout)
6pm-6:30pm Kickboxing
6:30pm-8:30pm MMA Grappling (Wrestling, NoGi Jiu Jitsu)

FRIDAY:
Wake @ 11am, 11:30am
12pm-2pm Striking class
From 2pm-5pm work at the gym while no classes are going on overseeing open gym.
5pm-6:30pm help teach kids MMA
6:30pm-7:30pm boot camp(mostly cardio, bag hitting and plyometrics)
7:30pm-9pm MMA Striking

SATURDAY:
Wake @ 9:30am
10:30am-11:30am MMA class
11:30am-1pm MMA Sparring

[This is my full schedule every week, it usually doesnt change. I would totally be open to waking up earlier and doing a weight session if recommended, I have a pool in my backyard and its warming up so I can swim too.]

Overall I would like you to dissect my week and put in when i should wake, what I should eat and take supplements, what supplements to take and what generally to eat, when to lift, and when to recover from lifting. I think with these combined things and the team I currently have behind me, i could step my game to a whole new level. So my goals again are a healthy cut to 165lbs, gain more strength and muscle, take supplements and diet, find a routine that works and that I can consistently maintain. Honestly what ever you fuel the machine with is only how good its gonna run, and I have realized that and I am now coming to you, the experienced and veteran warriors to pass the bro tips down. I sincerely appreciate any post, good or bad, I know you took the time out of your day to sit here and read this and reply and I want you to know that I am truly grateful.

**itwasntme** · Posted On: 4/15/2012 10:34am

Mon, wed, fri:
1330 wake up
1331 anadrol
1345 hulk smash
1346 suss and dbol martini
1400 ninjitsu training (must use Alive training)

Tue, thur, sat:
1330 wake up
1331 winny protein shake
1345 tae bo vhs
1430 deca
1630 optimus prime no gi class

This program really worked for me. I lost 3 dress sizes and grew 2"!! And thick too :)

Sent from my BlackBerry 9650 using Tapatalk

**JudoA** · Posted On: 4/15/2012 10:45am

Originally Posted by jwilde88

1400 ninjitsu training (must use Alive training)

Less realistic than

Originally Posted by jwilde88

1630 optimus prime no gi class

:-)

**ZenMMA** · Posted On: 4/15/2012 11:50am

As of tomorrow, my timetable looks like this..

7am-7.30am: Breakfast
7.30am -8am: Cycle to camp
8am -9am: Stretching/Agility workout
9am- 11.30am: MMA Session
11:30am-1pm: FREE TIME
1pm-2.30pm: Lunch
2.30pm-3.30pm: Core Strength work out
4pm-6.30pm: Muay Thai
7pm-8.30pm: BJJ No Gi
9pm-10pm: Dinner
10.30pm: Bed

Breakfast will be Oats and Bananas, Lunch will be rice and vegetables and dinner will be rice veg and chicken.

**Matt Phillips** · Posted On: 4/16/2012 7:45am

Tue, thur, sat:
1330 I AM ALIVE!
1331 PED
1345 BU DO
1430 WINSTROL BRO
1630 HY A STAN
0045 SILVERBACK TECH SUPPORT
0046 SAD, BRO! SAD :(

**BrotherDaniel** · Posted On: 4/16/2012 2:08pm

@ OverCome, maybe take a little time to socialise and have a little fun your still young, smell the flowers.

my routine is this

Every morning i practice my forms for about 40 mins, then i go to work.

Mon, Wed, Fri i go to the class in the evenings.

Tuesday & Saturday i spar.

**RWaggs** · Posted On: 4/16/2012 3:03pm

Originally Posted by BrotherDaniel

@ OverCome, maybe take a little time to punch yourself in the jaw and have a little fun your still young, smell the flowers.

my routine is this

Every morning i punch myself in the jaw for about 40 mins, then i go to work.

Mon, Wed, Fri i punch myself in the jaw in the evenings.

Tuesday & Saturday i punch myself in the jaw.

That sounds pretty hard core.