Ryan "HULK" Miller wrote this to me. We are trying to lower my body fat % Live to Fight Forums • View topic - Diet talk first off nutrition is key. but we need to think off our selves as a million dollar sports car. if this vehichle has been running off a certain type of fuel for most of its performance career and then suddenly changes, expect problems ahead. same thing with your eating if youve been eatin shit your whole life we cant go cold turkey you'll end up in a methadone clinic giving hand-jobs for potato chips. so the best thing to do is keep up with what you usually eat just change the times you fill up. so don't eat 3 meals a day eat 6 equal half portion meals, with less food per meal the body will speed up and start looking for aditional energy sources like the stores of food waiting to become fat and shit. then we take your desired weight in lean body mass and divide it bye 30gpc (grams protein and carbohydrates) per meal. example: 155lbs / 30gpc = 5.16669 meals per day of 30 grams of protein 30 grams of carbohydrates. which my friend is not much. but the strangest thing will happen in a few day maybe a week your energy will go through the roof and you"ll always be hungry and the full after a bite so you just spread those meals out throughout the day bout every 2 hrs from when you eat breakfast (truly the most important meal) and force yourself to adhere to the regimen. every 2 hrs no sooner or later and every bite. i would reccomend doing this for at least 6 weeks before modifying the nutrition in your diet its only for your long term goals and health sudden changes make big impacts on our bodies. 6 weeks is not long. next you can start introducing leaner energy sources IE.foods so not to be a dick but I'm gonna hold off there on nutrition for now cuz usually people feel they know more than me once Ive relinquished the info and they skip a few steps and then they come back and say i was having great success at the begining but what you said didn't work at the end so when i ask what they were doing its generally the same story. " i started spreading out my meals was feeling better noticing some difference then about 2 weeks when they're feeling good they go ahead and cut back on meals and eat the lean menu and then they get lean and weak and then they get sick and then because they are sick they become inactive and when you become inactive and have starved the body of its normal energy source (fuel and amount) its going to rebel and crave sugar and fat to build the body back up and your starved body is going to hold on to every last fucking calorie and you get fatter than when you started (which is what happened to lots of Jews after WWII) ((which ironically is also common when people first workout)). so then on to what you are doing and at the same time not. you work daily in a very high impact high intensity anaerobic / aerobic sport and you are one of the best but in being the best you are able to perform this task relatively easy which is why its not a great way of building lean muscle for you. my argument for this is such: work load capacity. guy A moves 5000lbs over the course of an hour one 50lbs box every min for 8 hours = 40,000lbs . this is you guy B moves 5000lbs in one minute 500lbs 10 reps 6sec. each and he continues this every ten minutes for an hour = 40,000lbs this is me who gets more benefit (lean muscle)? so i think you need a strength program designed for the added power you"ll need to continue you career as well as to achieve you body fat goals. sorry bro-ski you gotta pimp your ride. the key is balance to all of it i was heavy on the muscle light on the conditioning, you are heavy on conditioning light on muscle. so get in the weight room don't be afraid of initial weight gain its common your body is adjusting but when it reaches homeostasis you will be lean on weight (easier) muscled up with lungs. spread the meals out (same foods) start hitting the gym with goals like out benching the juice monkeys at your fight tempo and in about 6 - 8 weeks we will tweak it again. trust in this my friend and in 2 months youll already be a new monster 2 months later they will be writing ballads about your greatness a 155lb god made of iron and stone he moves like the wind and crashes like waves he will consume you like fire and his greatness will blot out the sun.