BJJ, Strength & Air Traffic Control

[Sobchak]

That video kind of hit a chord with me. The "quest for abz" kinda fucked my brain up, I think I may have an eating disorder. Over the last couple years, I've gotten very neurotic with my eating, and it honestly hampers my quality of life. I'm super lean right now, but I usually eat super strict low-carb/paleo until I have a breakdown and go on a disgusting binge (and feel mad and ashamed the rest of the day).

Socially it's horrible. I'll go out and eat junk with friends or the woman and then get pissed that I did, and start to take it out on them and just become an asshole. I realize what I'm doing too, but I can't shake it.

I may give IF a try if it allows me to be more "normal".

That sucks, man. I used to he the same way. Back in 2007-2008, I'd serious flip out on my friends when they'd try to get me to eat a cheeseburger. Bad news.

Although, I was ripped...

 

[TheJewBear]

Socially it's horrible. I'll go out and eat junk with friends or the woman and then get pissed that I did, and start to take it out on them and just become an asshole. I realize what I'm doing too, but I can't shake it.

I may give IF a try if it allows me to be more "normal".

That sounds exactly like me. Being around friends or the girlfriend would lead to bad food choices, then afterwards I'd be horribly angry at myself and blame them for it. I'd say things like, "I always eat like shit when I'm around you," which is so unfair and such bullshit.

But anyway, yeah IF has made this pretty much go away completely. For example we went to Beverly Hills last week and had lunch at a nice restaurant. It was a training day for me so I knew I could be more lenient, and had been fasting all morning until we got to the restaurant at 2pm. Had a chicken breast on big ass bun with lots of vegetables on it with a side of french fries. The fat in the fries was the only issue but lunch made me full, she had a similar meal and I didn't eat again until after training. Rest of the day was more controlled and I had no neurosis about the 'junk food'.

Just an example but it speaks to the lack of rigidity with IF that I love.

 

[TheJewBear]

I was curious how pizza worked in, lol. Do you still track calories or just guesstimate? Actually, did you ever really log/track your exact calories? I may do it, just because I'm so used to it by now.

Oh, and finally, when you're doing fat loss, what's your over/under on training and rest days? I want to have at least 5% (preferably 10%, to preserve muscle) above maintenance on lifting days, but if I want to have at least 1 lb per week of fat loss, I have to go below recommended minimum calories (according to the 1percentedge calculator) on rest days. Is it alright to go way low on calories on the rest days?

I appreciate the guidance.

I keep a running total every day with the calculator on my phone. It's very simple, easy and has become second nature by now as I pretty much know at a glance how many calories are in something. It helps that in California or maybe it's just San Bernardino county, all restaurants are required to have calorie content listed next to every meal item on menus.

I have been doing the recomp calorie numbers, so it's +20%/-20% or 2900/1900. This is an intentionally low-ball number because it allows for some cheating which I always end up doing. My activity level is actually around 2700cal/day. Like I said, weight gain has been very gradual. I started really "getting" IF to work for me around April and have added maybe 4-5lbs in almost 3 months with no bodyfat gain.

Honestly idk man, I feel like doing +20/-20 would keep your lean mass gains going (hence the name Lean Gains) while dropping bodyfat. You'd still be in a weekly net loss because it's set off of a 3-day/week training split. Ya know?

 

[Sobchak]

I keep a running total every day with the calculator on my phone. It's very simple, easy and has become second nature by now as I pretty much know at a glance how many calories are in something. It helps that in California or maybe it's just San Bernardino county, all restaurants are required to have calorie content listed next to every meal item on menus.

I have been doing the recomp calorie numbers, so it's +20%/-20% or 2900/1900. This is an intentionally low-ball number because it allows for some cheating which I always end up doing. My activity level is actually around 2700cal/day. Like I said, weight gain has been very gradual. I started really "getting" IF to work for me around April and have added maybe 4-5lbs in almost 3 months with no bodyfat gain.

Honestly idk man, I feel like doing +20/-20 would keep your lean mass gains going (hence the name Lean Gains) while dropping bodyfat. You'd still be in a weekly net loss because it's set off of a 3-day/week training split. Ya know?

Right. I just need to drop some pounds over the next 8 weeks before I start my slow bulk. You know, because being lean to begin with gets you more leniency with carbs because of the hormones and stuff.

I'll do a more reasonable split like +20/-20 after that.

 

[TheJewBear]

23June12

BJJ (gi)

Promotions at my gym; 4 guys got their blue belts and they are all bad asses that definitely deserved them. We just rolled after that. I went with our BB instructor for the first time ever, for about a 10 minute round. He's so slick for heel hooks and foot locks, he just naturally falls into them almost effortlessly.

Also rolled with one of the newly promoted blues, a big guy that I was maintaining side control/top half guard on but our round got cut short. Went with a bigger white belt and tapped him with a variety of things, then went with a big, strong blue belt who tapped me with a neck crank and an arm bar. But, as our round went on he was exerting a ton of energy while I was feeling really good. Eventually I tired him down enough to get a baseball bat choke off of knee on belly.

Also picked up a cool butterfly guard pass that worked first time I tried it.

Good day of rolling, felt fine physically. Trained fasted with 8g BCAAs and creatine. Got a Chipotle bowl afterwards with tons of peppers, onions, black beans, double chicken, pico de gallo and cheese (~650 cal, 70g protein).

 

[fuqimtired]

Got a Chipotle bowl afterwards with tons of peppers, onions, black beans, double chicken, pico de gallo and cheese (~650 cal, 70g protein).

Chipotle is the best!

Keep up the good work, man.

 

[Corrosion]

That sucks, man. I used to he the same way. Back in 2007-2008, I'd serious flip out on my friends when they'd try to get me to eat a cheeseburger. Bad news.

Although, I was ripped...

Lol. My girlfriend made me some okonomiyaki (Japanese cabbage pancakes, AMAZING!) near my birthday to surprise me, because I would always talk about how good they are. I refused to eat them because it "wasn't a carb day". Looking back now, I can see what a complete tool I was.

23June12

BJJ (gi)

Promotions at my gym; 4 guys got their blue belts and they are all bad asses that definitely deserved them. We just rolled after that. I went with our BB instructor for the first time ever, for about a 10 minute round. He's so slick for heel hooks and foot locks, he just naturally falls into them almost effortlessly.

Also rolled with one of the newly promoted blues, a big guy that I was maintaining side control/top half guard on but our round got cut short. Went with a bigger white belt and tapped him with a variety of things, then went with a big, strong blue belt who tapped me with a neck crank and an arm bar. But, as our round went on he was exerting a ton of energy while I was feeling really good. Eventually I tired him down enough to get a baseball bat choke off of knee on belly.

Also picked up a cool butterfly guard pass that worked first time I tried it.

Good day of rolling, felt fine physically. Trained fasted with 8g BCAAs and creatine. Got a Chipotle bowl afterwards with tons of peppers, onions, black beans, double chicken, pico de gallo and cheese (~650 cal, 70g protein).

Chipotle is the best!

Keep up the good work, man.

Great training! Do you guys do heel hooks in the gi regularly at your gym?

..and Chipotle is amazing, but Qdoba is better.

 

[TheJewBear]

Lol. My girlfriend made me some okonomiyaki (Japanese cabbage pancakes, AMAZING!) near my birthday to surprise me, because I would always talk about how good they are. I refused to eat them because it "wasn't a carb day". Looking back now, I can see what a complete tool I was.





Great training! Do you guys do heel hooks in the gi regularly at your gym?

..and Chipotle is amazing, but Qdoba is better.

Do they serve those at Japanese restaurants? Sounds interesting.

Thanks man. At this gym, yes strangely. It's the first place I've ever been where heel hooking is not only allowed in the gi, but encouraged.

 

[TheJewBear]

24June12

LISS Cardio, 20 minutes

Hardly worth mentioning, just getting some blood flow and active recovery.

 

[TheJewBear]

Going to be visiting the east coast for a little bit and decided to compete in this tournament in Philly on July 7th. Doing gi and no-gi, lightweight blue belt/intermediate.

Just weighed in at 172 on a full stomach, so we'll see what it looks like in the morning and begin a gradual cut tomorrow.

 

[TeddyRoosevelt]

Going to be visiting the east coast for a little bit and decided to compete in this tournament in Philly on July 7th. Doing gi and no-gi, lightweight blue belt/intermediate.

The Good Fight tourney?

I'd be competing (heavier than you, no doubt), but have to be at a wedding that day instead. Best of luck.

 

[TheJewBear]

25June12

BW - 168.5

BJJ (gi)

Open mat, just me and a 4-stripe blue a bit heavier. We rolled for a while, maybe 20 minutes straight, then another 5 and another 10. He had a knee injury so took it somewhat lighter, though still we both worked really hard. He got me a few times with deep half sweeps, and tapped me once with an arm bar from the top. I got him with a few DLR sweeps, hip sweeps and toe holds/knee bars. He didn't have much exp with leg locks so they were fairly easy to fall into and finish. Especially from deep half.

Deadlift
(335x3)x3
(335x2)x4
(270x7)x2
270x6

BB Shrugs
(255x10)x5

Wide Grip Pullups
10
10
10
10
8

DB Thick Curlz
30'sx9
25'sx10
20'sx10
20'sx10
20'sx10

Notes

-Always feel weaker in the gym if I lift after BJJ or MMA, yet still hit everything I needed to. Got some weird inner tricep soreness in my right arm while doing pullups. Awkward feeling during that particular movement, still is sore like I pulled it maybe.

-Doubling up on BJJ and adding more sessions in to drop weight and sharpen my game for the tournament. Plan on medaling gold this time.

BJJ (gi)

We went over a few half guard passes that I really liked, and one straight arm bar from half guard. Rolled with my partner, a big white belt. Had exhausting matches, very draining physically. I was actually breathing hard just from drilling, though I think I get anxiety sometimes and it affects my breathing. Kind of like a claustrophobic shortness of breath. Anyway, the rolling was draining but I got a plethora of subs on the big guy. Escaped a narrow triangle attempt and got mounted once but besides that no real issues.

I am so not used to training BJJ 3 hrs a day on top of deadlifting and strength training. Phew! Feel totally spent and glad the day is over as I log and eat a bowl of Mac n Cheese. Rest day tomorrow but still hitting 2 hours of BJJ in the PM plus some sprints for conditioning.

My method for cutting weight this time is going to be the increased energy expenditure by way of more training sessions, more conditioning and no more cheating on calorie intake. Only need to drop like 7 pounds so this will be easy.

 

[TheJewBear]

The Good Fight tourney?

I'd be competing (heavier than you, no doubt), but have to be at a wedding that day instead. Best of luck.

Yeah, in Broomall. I'm sure I'll run into you at a future event, I really like the Goodfight tournaments. They are smaller and better run than NAGA big time.

 

[eastNYgoon138]

NAGA suuuuuuucks

 

[TheJewBear]

That shit in Newark, we got there at noon to weigh-in and didn't leave until 8:30pm.

 

[eastNYgoon138]

Oh I remember. That was a long day for me and I didn't even compete

 

[TeddyRoosevelt]

Yeah, in Broomall. I'm sure I'll run into you at a future event, I really like the Goodfight tournaments. They are smaller and better run than NAGA big time.

So I've heard. If you're competing at lightweight, you might well be competing against some guys from my gym, so get some video.

 

[MIDMOBOX]

 

[TheJewBear]

26June12

BW - 168

Conditioning
Sprint Intervals, 15 minutes

BJJ (no-gi)

Drilled the guard flow series then worked an omoplata to the guy posturing, to a sweep to heel hook then a sweep from when they stand in your guard, again to a heel hook. Rolled and got smashed by one guy, did well with others.

BJJ (gi)

Drilled clock chokes a LOT; also worked arm drags from your seated and opponent is standing, to takedowns and trips. Felt weird at first but started to get it. Went with a VERY good, very small blue belt and we were basically even the whole time. Early in our match I hit him with a nice feet in the hips sweep, bringing him over my head in the air and he landed right on his feet behind me! So cool...That was a tough match then went with a big white belt and got a loop choke for the first time ever. Worked a bunch of other stuff too and got him with a few arm bars.

Felt EXHAUSTED after no-gi. Even going into class actually I was very fatigued. Didn't get much or good sleep last night at all so that's probably it.

 

[Sobchak]

Fage 0% Greek yogurt + Kirkland organic strawberry spread. High-protein, fat-free, delicious.