Age: 29
Sex: M
Height: 5'8"ish
Weight: 161
Bodytype: Ecto
Training experience:
Weight/strength training for the past decade. For the first 6 years I focused mostly on strength training while trying to maintain a weight of no more that 143 for competition. Most opponents at this weight were 5'6" or under so it gave me a decent height/reach advantage. But as I wanted to compete in mma/sport jiu-jitsu finding anyone in in these weight classes was difficult in these weight divisions. So I made the decision to compete at 155. Gained 20-35lbs in 3 years using a modified routine of IronAddicts.
BJJ/mma training for past 8 years with some breaks inbetween.
Training Schedule/Protocol:
Lift twice per week. Workout consists of a fullbody circuit training for about 1hr 20mins. Always train with a partner who does the same routine so I perform the exercise say squats then he does then onto next exercise. Perhaps a 45 sec rest between exercises waiting for him to finish. Rep range is 13-15 reps. If you saw the All Access Rich Franklin program my workout is basically the same though my tempo differs. I move slower through the workout so I only average 7-9 sets for large muscle groups and 4 for smaller ones. Exercises are most compound movements which I could go into exact detail if necessary.
Once every 10 days I throw in another workout going for 1 rep maxes for raw strength.
Then 2-5 days per week of bjj class depending on schedule.
Cardio Schedule/Protocol:
30 mins everyday on treadmill with heartrate at 130-140bpm. Once or twice a week on treadmill heart rate at 190-200 bpm till failure, rest 5 misn or until 140-150bpms. Repeat this for 20 mins.
Current supplements:
500mg Fruit anti-ox blend from BAC
200-300mg Idebenone
600mg NAC
1g Celadrin
6g Omega 3 Fish oil
1 a day multi, Eco-Green, Adam, or AST Pro 32x
1000IUs SOD every 10 days
1 or 2 caps AMP preworkout/lifting days
Preworkout shake:
3g GMS
3g CEE
1g Glucuronolactone
Workout shake:
3g Leucine
2g Taurine
10g EAA
1.5 scoops WPI
Postworkout shake:
1 or 2 scoops WPI
3g Taurine
Current Diet:
250g protein, 200g carbs, 75g fat. Diet needs improvement as I don't get enough calories. Diet is fairly clean with no processed/fast foods except on weekends as cheat.
Short Term Goal: Hit 168-170 by June and maintain 7%bf
Long Term Goal: 180 by end of year and 5-6%bf
Prescription/Recreational drugs: None but open to offers
Sex: M
Height: 5'8"ish
Weight: 161
Bodytype: Ecto
Training experience:
Weight/strength training for the past decade. For the first 6 years I focused mostly on strength training while trying to maintain a weight of no more that 143 for competition. Most opponents at this weight were 5'6" or under so it gave me a decent height/reach advantage. But as I wanted to compete in mma/sport jiu-jitsu finding anyone in in these weight classes was difficult in these weight divisions. So I made the decision to compete at 155. Gained 20-35lbs in 3 years using a modified routine of IronAddicts.
BJJ/mma training for past 8 years with some breaks inbetween.
Training Schedule/Protocol:
Lift twice per week. Workout consists of a fullbody circuit training for about 1hr 20mins. Always train with a partner who does the same routine so I perform the exercise say squats then he does then onto next exercise. Perhaps a 45 sec rest between exercises waiting for him to finish. Rep range is 13-15 reps. If you saw the All Access Rich Franklin program my workout is basically the same though my tempo differs. I move slower through the workout so I only average 7-9 sets for large muscle groups and 4 for smaller ones. Exercises are most compound movements which I could go into exact detail if necessary.
Once every 10 days I throw in another workout going for 1 rep maxes for raw strength.
Then 2-5 days per week of bjj class depending on schedule.
Cardio Schedule/Protocol:
30 mins everyday on treadmill with heartrate at 130-140bpm. Once or twice a week on treadmill heart rate at 190-200 bpm till failure, rest 5 misn or until 140-150bpms. Repeat this for 20 mins.
Current supplements:
500mg Fruit anti-ox blend from BAC
200-300mg Idebenone
600mg NAC
1g Celadrin
6g Omega 3 Fish oil
1 a day multi, Eco-Green, Adam, or AST Pro 32x
1000IUs SOD every 10 days
1 or 2 caps AMP preworkout/lifting days
Preworkout shake:
3g GMS
3g CEE
1g Glucuronolactone
Workout shake:
3g Leucine
2g Taurine
10g EAA
1.5 scoops WPI
Postworkout shake:
1 or 2 scoops WPI
3g Taurine
Current Diet:
250g protein, 200g carbs, 75g fat. Diet needs improvement as I don't get enough calories. Diet is fairly clean with no processed/fast foods except on weekends as cheat.
Short Term Goal: Hit 168-170 by June and maintain 7%bf
Long Term Goal: 180 by end of year and 5-6%bf
Prescription/Recreational drugs: None but open to offers