Fight prep/Cut cycle
- 03-30-2005, 04:08 AM
Fight prep/Cut cycle (LX"pfo"/Cissus RX)
Hey i have a amateur boxing match coming up in april, and a semi-pro MMA fight
coming up in june, i need to be at 205 for the mma match and i dont wanna have to
So this will be my journey from (weighed in this morning) 222-205 and i dont really wanna lose
too much muscle or strength, and my cardio has to be up to par as well.
Anyways, im in the middle of a HST cycle (just started lifting again after taking about 4-5 months off)
My first time doing HST and i am really enjoying it, i definately am amped up for every workout, and have noticed
nice strength gains already, although a certain amount of muscle memory was bound to help out.
I just started the 8 rep 2 weeks, i will either be going down to 6 reps then taking 2 weeks off lifting, or just taking 2 weeks
off then starting again at 10 reps. It all depends on when my boxing match is.
In addition to that i have a schedule that goes like this
Monday - 12:00- 2 hour submission wrestling
Tuesday - 12:00 - HST workout, 30 mins of cardio - 15 mins of rounds of hard shadowboxing and bagwork with ab work in round breaks, then 15 minutes of running on the treadmill.
Wednesday - 12:00 - 2 hour submission wrestling
Thursday - repeat tuesday
Friday - 12:00 2 hour submission wrestling - 7:00 - hour and half boxing
Saturday - repeat tuesday
sunday - REST
Upon waking, shake containing
25gm whey protein
1 tblsp Udo Oil
1 cup oats
2 strawberry's frozen
after i lift i take
40gm whey protein
1 cup oats
Then i eat a meal containing
1 chicken breast or can of tuna
1 serving flax pasta - or 2 peices flax bread
(sometimes) an avacado
then i goto work ( im a cook)
at work i will generally eat a 8oz serving of pasta, and 8 oz chicken breast, with marinara sauce
then before bed a shake with
1tblsp Udo oil
It is pretty damn close to a perfect 40-40-20
Put that into fitday, and it comes out to 2400 cals, which is a little low (BWx11) also taking into account the amount of physical activity i do. Any suggestions would be welcome.
Anyways i just wanted to have this log here to track my progress, so i can look back and see what i should change for next time.
Oh yeah, supplementation, i am currently on a EC stack (25mg/200mg) and will be purchasing some clenbuterol, which i have never used before but am excited to try.
This is the lightest i have been in a long time and am looking foreward to the final push to becoming lean, 1 year ago i was around 290lbs and horribly out of shape, i have come a very long way since then. I used a CKD to get down to 260, then did just a clean lower cal, as well as a cycle of MD/trimax to get from 255 to 235. I moved to the Evolution MMA gym (where i live and train) in the beginning of febuary and in the last 2 months i have gone from 235 to 222 just through lots of excersize, and lower cals.
I have a bunch of M1T and trimax kicking around but i want to save that for when i get to lower BF and actually need it.
anyways im out for now.
any comments or suggestions appreciated
- 03-31-2005, 09:46 PM
Woke up this morning at like 225lbs or so, but my morning weight is rarely static.
Had my second 8rep HST workout, went very well, im feeling stronger all the time. The cardio portion went far better, cutting out all forms of smoking and drinking has really helped in that aspect. For extra cardio i got off work early today so i did some sparring tonight with my club, felt good even though i had worked my ass off only a few hours ago.
Diet is spot on, im ordering some clen tommorow methinks.. im also thinking about some 7OH at 300mg/week. I dont really want to lose any muscle mass with this cycle and i think the extra anti catabolism would be beneficial.
also starting taking melatonin now that i excommunicated my former means of sleep assistance (thc)
- 04-01-2005, 10:41 AM
Your routine looks pretty full, but if you're looking for even more endurance/stamina you may want to check out scrapper's workouts. They're pretty intense, so you'd have to balance them with your existing workouts to avoid overtraining. Make sure you're through cutting and off the clen before the fight(s). Have you tried citrulline malate? After a week at 6g/day my endurance was really up - after my 2 hour mma class, I'd still have enough energy to run sprints, then do some bag work. Looking forward to your results.
04-01-2005, 12:50 PM
I agree with intv, scrappers workouts are intense, I throw up the first time I did one of them!Originally Posted by intv
I second the CM suggestion and I have a friend that tried Alcar with it and his endurance was through the roof!
Nothing but best wishes for you Kristopher!
04-01-2005, 06:35 PM
Thanks alot for the suggestions, CM was one of things i have been looking foreward to trying by itself.. I may have to grab some with my order with custom.
Why should i cut off the clen before the fight? would it have negative effects?
Where would i find scrappers workouts?
thanks again guys!
04-01-2005, 10:30 PM
Damn that's right, I forgot about the alcar - I've been taking 2-3 grams a day for months now, so I kind of think about it the same way I do food. CM, alcar, and a little caffiene and I'm ready to go.
I've never enjoyed excercise on clen, especially cardio. When I was taking it, I would do my cardio in the morning before I dosed the clen. It jacked my heart rate up too much, and was counterproductive. Could just be personal preference though.
Here's the link to scrapper's workouts: http://www.trainforstrength.com/workouts.shtml
Also, check out the link on that page to the mma.tv forums. There's a strength and conditioning forum where he's a mod, good info and links to taku's intervals, increasing VO2, lactic acid threshold, etc.
How soon is your boxing match? How many rounds/minutes is it?
04-02-2005, 05:52 AM
Well i talked to my boxing coach tonight at our training session, and i wont be fighting because they cant find a heavyweight with fewer than 8 fights.. and for me having my first fight it wouldent be a very fair match up. I am kinda dissapointed but whatever, just gives me more time to train for the mma match, also i might participate in some amateur pankration tournaments in april.. but its nothing to get too excited over, they dont allow power shots to the face at all, and knockouts arent allowed so its more a submission wrestling version of sport BJJ.
Boxing was good tonight, i got accidently headbutted and so i have a nice little welt over my left eye, but no biggie. after training i went out for dinner with a girlfreind and had some roasted root veg, some rissoto and a big chunk of salmon, also had some eggs this morning, but on days i dont work my diet differs slightly anyways, no big deal.
Working out tommorow, hopefully my ankle lets me run for the full 15 mins at least.
started taking GABA at night before bed to help with recovery hopefully.
off to bed
edit: thanks for the links, ill it out tommorow!
04-03-2005, 05:27 AM
i got great results stacking camp and e/c's , I think it definately helped keep up my strength , and edurance. While restricting calories
04-03-2005, 06:32 AM
ordered the 7-OH Diacetate today, hopefully it shows up next week sometime! Being a day sleeper i hope it makes a noticable difference.
ALso decided after more research, that im going to stick with the EC stack and not go the clen route.
Steven, you talking about campobolic?
04-03-2005, 09:43 AM
Clen is definately a good tool, but does have drawbacks. The biggest impediment for me is the loss of grip strength and calf cramping, which I can deal with but is tough for a competitive athlete.
My experience with creatine is that fat loss is slowed WAY down. I just have to chuck it during diet periods.
Love EC stacks though.
04-03-2005, 05:30 PM
04-03-2005, 06:17 PM
yeah i cant deal with cramping during long wrestling sessions.. it kills me
You notice more fat loss when you got off creatine? im almost out of creatine and debating wether to buy more or not
04-03-2005, 06:24 PM
If you're big on ALCAR, and you can replace some calories in your diet, start taking lecithin (ideally liquid--I'd just replace your Udo's Oil in the morning with a Tbsp. of Liq. Lecithin). Not only is the lecithin in itself going to accelerate fat loss (it increases leptin sensitivity, desensitizes your body to stress, and will help optimize clearance on lipolysis by reducing the ill effects of lipid peroxidation), but it's an excellent source of phospholipids like phosphadytl choline and phosphadytl inositol. The choline in particular is desirable because ALCAR/choline work synergistically as nootropics in terms of improving/augmenting cognitive function. Plus, lecithin is probably cheaper than the Udo's.
p.s. while I'm on my EFA soap-box, why the damn are you not taking fish oil??
04-03-2005, 06:38 PM
I have never taken fish oil, it seems to be the big thing now apperently, i havent really read up why fish oil is better than flax or udo's, care to enlighten me? FWIW i used to just take flax, i just started taking udo's a couple weeks ago and i like it better.
Where would i find liquid lecithin? im always willing to try something new!
04-03-2005, 06:55 PM
Fish oil contains EPA/DHA. Flax oil (and Udo's by extension) really only offers you alpha-linolenic-acid as far as omega:3 fatty acid content. ALA (alpha-linolenic-acid) is just converted inefficiently in your liver to EPA anyways (the preferred fatty acid), and flax cannot provide sufficient precursors to DHA. Also a lot of substances--caffeine for example--can hinder the conversion of ALA to EPA.
Okay, so why are EPA/DHA so good? Well, they pretty much do everything, including:
- activate PPARalpha (peroxisome proliferator receptor alpha), which augments nutrient partitioning on a cellular level to increase the oxidation of FFAs and store glycogen.
- improve insulin/leptin sensitivity
- improve cognitive function and mood (DHA)
- doing everything flax does regarding inflammation/prostagladin activity/phospholipid membrane permeability, and pretty much doing it better
- genomically altering your cellular metabolism to promote a lean phenotype
04-03-2005, 06:56 PM
Pretty much any online supplement store is going to carry it.Where would i find liquid lecithin? im always willing to try something new!
04-03-2005, 11:24 PM
Yes, very hard to lose fat while on creatine. Try to use M5-AA to replace the strength gains creatine gives.
04-04-2005, 03:48 AM
Thanks for the replies guys!, what kind of fish oil should i get? cod or halibut liver oil?
WIll pick up some lecithin when my udo's runs out.
Tommorow is my last day of creatine, my bottle just ran out.. will have to go without for a while i guess.
Today was my day off, i did a clean refeed to help break the monotony of my diet, i think i will do one every 2 weeks.. i have been on low cal long enough to warrant it i reckon.
Refeed consisted of half a dozen tortilla shells, 16oz of chicken breasts and a ton of veggies, along with some beans and avacado, probably another 1000 or so cals on top of regular diet.
Wrestling tommorow, will see what i weigh in at tommorow morning..
04-04-2005, 06:41 PM
forgot to weigh in right when i woke up, after food and liquids post excersize i was 230.
Last night after my refeed i was 235.
Im not sure why i have been gaining weight, but well see what happens with the elimination of creatine..
Should i include more meals in the day? space out the nutrients more?
Ill give it a week before i **** with anything to give my body some time to get rid of the creatine bloat (moon face and all)
On the flip side, i felt invincible during wrestling today, my energy just keeps going, and my strength never seems to give out. The cardio has definately been working good for me, and im not even doing an extensive amount.
Looking foreward to trying 7-OH, as i have basically all my fat in the belt around my waist and chest.
04-04-2005, 07:29 PM
Really!? I've seen exactly the opposite claimed several times.Originally Posted by Skark
Any studies, or any other anecdotal evidence?
04-04-2005, 09:06 PM
The way I understand it is all the water creatine brings into muscle cells retards the use of fat as energy. Dr. Ellington Darden discovered this writing his last book studying his test subjects, and quite a few knowledgable guys have cocurred on boards recently.Originally Posted by kwantam
04-05-2005, 03:44 AM
04-05-2005, 03:48 AM
ordered some citruilline malate (200g) and a bunch more L-tryosine, i use the Ltyro as an ADD aid, but have been off it till recently.
I also ordered 25g of K-RALA, i was just wondering when and at what dosage to take this? i would assume right after meals with carbs?
04-05-2005, 12:54 PM
ALA is nonspecific in its nutrient shuttling, so I only take mine post-workout, since working out will partition heavily towards muscle. I'd say something like 500mg PW is a decent place to start.Originally Posted by Kristopher
If you want a nutrient shuttle for other times, use vanadyl sulphate. It's much more muscle-specific, and it'll work well even when insulin levels are low (as opposed to, say, chromium picolinate, which requires insulin for maximum efficacy).
04-06-2005, 03:01 AM
Thanks, im looking foreward to giving this stuff a shot.Originally Posted by kwantam
Weighed in at 225 this morning.. man my weight fluctuates alot..
Had a awesome workout today, felt really strong in the gym, and for my cardio i alternated 3 minute rounds of jumping rope, shadowboxing and hitting the heavy bag. Did this for about 40 minutes or so, could have gone longer but i had to get ready for work. Diet was spot on today.
04-06-2005, 11:33 AM
Good deal, sounds like you've got your endurance at a good level, jumping rope kills me! Is your weigh-in the day before your fight, or same day? Will you have time to drop water for weigh in and rehydrate/carb up for the fight?Originally Posted by Kristopher
04-07-2005, 02:31 AM
Weigh in is day before, id rather not have to dehydrate.. im not sure how that would affect my endurance, if i can be around 205 for the fight that would be optimal.
Weighed in at 224 today, wrestled for about an hour and a half today, rolled with my buddy marty for about 20 minutes straight.. man that was intense, but after i tapped him out i was still good to keep going but he was done, my gas is unreal.. i can just keep going and going!
had a small peiece of cherry pie at work today.,.. and had a bit extra fat from the steak i had for dinner so i cut back the carbs to compensate. other than that.. everything normal.
second last 8rep workout tommorow, should be very intense, im really looking foreward to it!
04-07-2005, 06:49 AM
Kris, somebody mentioned ALCAR. The anarchy stack is my personal favorite. Maybe try something like this:
3-4g ALCAR ED
2g Green Tea ED
200-300mg k-rALA 3 times a day 30 minutes before meals
Good luck cutting!
04-08-2005, 04:29 AM
That looks like a sweet stack man.. just need to get some sesathin and green teaOriginally Posted by RobInKuwait
Weighed in at 224 this morning, had a great lifting session, had a big charlie horse in my quad from yesterdays wrestling, but it didnt interfere with squats (just hurt like a bitch afterwards)
Only got in 15 minutes of cardio today due to time constraints, o well.
04-08-2005, 04:21 PM
Weighed in at 223-224
had wrestling, was feeling good but my shoulder started to hurt after about 20 minutes, i iced it and took some ibuprofen, then started rolling again.. BAD IDEA, serious pain
Not sure what it is, its a tendonitits like pain (maybe thats what it is) but after putting on some cold A535 and elevating it it is feeling better, but i may not do the boxing class tonight, depending on how it feels.
cant wait till the 7OH gets here, im a poster boy for cortisol.
no other news.. have the night off, will be going riding for a bit, may go out for dinner tonight
Edit: went out for dinner with a beautifal woman, had some wine(3 glasses or so), ate some thai food, watched a movie... the thai food wasent really on the diet plan, but i like to enjoy life as it comes.. ah well
Have my last 8 rep workout tommorow, should be VERY intense, as the one yesterday was hard.. Im pschyed!
Last edited by Kristopher; 04-09-2005 at 03:36 AM. Reason: addition
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