BJJ, Strength & Air Traffic Control

[Corrosion]

I may not have explained myself as well as I would have.like about skill levels. Its about what a persons focus is that defines their intensity in the gym.

And yes it is possible to be a recreational black belt a lot of guys who teach would fall into this category. It doesn't mean they aren't serious only that Their goals aren't winning comps and they train accordingly.

I do think that guys that compete > guys that don't compete. Competition teaches you so much about your game, and makes you tougher.

 

[TheJewBear]

14Jan12

BJJ

Comp class, or just open mat. Rolled with a white, a couple of blues, a couple of purples and a black belt. Tapped the white a few times, a the blues a couple of times and got tapped once myself, the purples tapped me several times and displayed great skill and the black belt let me work a lot which was cool. A couple of things he told me was, from stand up to stick with one leg as my forward leg and not stand square, or switch back and forth my stance. I never even thought about things like this because my background is so non-comp focused. I worked the ankle pick takedown we learned earlier. From the ground he was working a pass and I was trying to stuff his head down, and he told me it's okay to stuff his head but focus on moving my hips away instead. Just like my old instructor said, it's easier to move YOU than it is to move HIM.

Bad arm tendonitis or something. It's mostly focused in the right tricep but it's such a dull, broad pain it feels like it's all throughout the arm. Usually starts to get bad 30 minutes into rolling, or 30 minutes into a strength training session. Doubled up on potassium and mangesium, maybe will take it prior to training in addition. Maybe will take some NSAIDs later too.

 

[TheJewBear]

It works now...awesome leglocking! Especially that kneebar from the bottom, impressive. I definitely need to work on those...I've very rarely set any leglocks up from the bottom.

My game is a lot more fleshed out...I play a lot of butterfly guard now and mostly get chokes...guillotines, Darce chokes, Ezekiels and bow and arrow chokes...lot of triangles too. Passing is really solid I think, especially my half guard passes. My bottom half guard is still gutter shit though...

I want to start working spider guard...I remember you were working that a while ago...do you still use that a lot in the gi?

Thanks Shane. Oh man, I wish I had some of those subs in my arsenal. The darce and guillotines are things I only hit on novice white belts. Any particular set ups you like for those, that work high percentage? I have a hard time even seeing them usually.

Oh I love spider guard in the gi, yes! I hit sweeps and triangles pretty consistently, if I can get my feet in their biceps I'm usually good. Setting up the guard itself seems to be half the battle.

You schooled that guy. Did the thumb open up at all? I was hoping to see some blood

Well he was a bit out of practice and deconditioned, like me, but I guess more so. Said he had 3yrs experience. No the thumb has held up and no more bleeding, just a very deep laceration. I've been using neosporin and keeping it covered.

Gaaah. Everyone suuuucks. I find out you have a new log and a new username this way? U suk.

P.S. are you calculating your macros and calorie totals out by hand, bro? If so, I have a spreadsheet and nutrition database that I use in conjunction with my carb cycling spreadsheet that makes diet a friggin breeze.

I didn't know you were even still on here dude! I know likkuid pretty much stopped right? Like my username dontcha

I use a calculator but yeah pretty much by hand. Dude yes please, that spreadsheet would be great! How do you cycle your carbs/calories usually? For me, according to the websites I've used, I'm taking in 2200 calories on rest days and 3200 calories on strength training days. BMR is at 2700.

 

[TheJewBear]

I do think that guys that compete > guys that don't compete. Competition teaches you so much about your game, and makes you tougher.

I may not have explained myself as well as I would have.like about skill levels. Its about what a persons focus is that defines their intensity in the gym.

And yes it is possible to be a recreational black belt a lot of guys who teach would fall into this category. It doesn't mean they aren't serious only that Their goals aren't winning comps and they train accordingly.

Like Corrosion said, what difference does it make how you focus, if you're getting beat consistently by other people of the same or even lower rank? I know BJJ is self-defense originally, maybe even first and foremost but I think it's a mistake to train only with self-defense in mind, preparing for big strong people who don't know BJJ.

I know you're not even talking about self-defense vs sport BJJ, Midmo, but just about how one approaches training, right? It just seems by any definition, focus or not, people who compete are simply better on the mat than those who don't. At least that's what I've seen in my very limited time training.

 

[Sobchak]

I didn't know you were even still on here dude! I know likkuid pretty much stopped right? Like my username dontcha

I use a calculator but yeah pretty much by hand. Dude yes please, that spreadsheet would be great! How do you cycle your carbs/calories usually? For me, according to the websites I've used, I'm taking in 2200 calories on rest days and 3200 calories on strength training days. BMR is at 2700.

Here you are:

Carb Cycling Spreadsheet with Meal Calculator - https://files.me.com/diesel7777777/zfqr0s

Nutrition Info Archive - https://files.me.com/diesel7777777/ig40ll

The meal calculator is super useful because you can paste the various ingredients of a dish into the boxes in each row, and see the total macro count on the far left. I just search the nutrition info archive for the food I want (or create a new entry by copying and pasting an existing entry, then changing the name and macro values), select it, then copy and paste it into the meal calculator. There is even a separate sheet for planning your meals in advance. If you want to see various ways you can hit your macro goals for the day, enter the meal data in there, and see how it totals up on the first ("Carb Cycling") page, under "macros remaining."

Enjoy, and let me know if you have any questions. Hope it helps!

P.S. My stats and activity level are in there, along with my macro ratios, so you can see just what my diet currently looks like.

And yes. I do like your username.

And I think likkuid is still active on BB.com. Lame.

 

[enright3060]

WTF - Why is Likkuid active on BB.crap, but not here?

Demod that fuck!

 

[enright3060]

And, holy fuck the jewbear has dropped a fucking ton of weight.

 

[TheAth-ah-lete]

The style you describe for your current gym is how we started training over the last year when we got our affiliation. Before that we didn't have much training time, a small space and more out of shape players. We have about half "recreational" members, but een the majority of them do the local tournaments when they come up. The rest of us are more competition minded and the style we see from our BB instructors (who I don't see much) is very much based on not just high percentage techniques but competition strategies. The area you're in now has a huge talent pool. You're so lucky to be at your current gym with killers.

I love my little gym, but for now I'm the number 2 guy and don't get pushed nearly as much as I should. In two months though big things are happening...HUGE...like you're going to be jealous of me...

 

[TheJewBear]

Here you are:

Carb Cycling Spreadsheet with Meal Calculator - https://files.me.com/diesel7777777/zfqr0s

Nutrition Info Archive - https://files.me.com/diesel7777777/ig40ll

The meal calculator is super useful because you can paste the various ingredients of a dish into the boxes in each row, and see the total macro count on the far left. I just search the nutrition info archive for the food I want (or create a new entry by copying and pasting an existing entry, then changing the name and macro values), select it, then copy and paste it into the meal calculator. There is even a separate sheet for planning your meals in advance. If you want to see various ways you can hit your macro goals for the day, enter the meal data in there, and see how it totals up on the first ("Carb Cycling") page, under "macros remaining."

Enjoy, and let me know if you have any questions. Hope it helps!

P.S. My stats and activity level are in there, along with my macro ratios, so you can see just what my diet currently looks like.

And yes. I do like your username.

And I think likkuid is still active on BB.com. Lame.

Ok, I have questions.

What formula did you use to calculate you BMR? At moderate activity (which I am too I guess) and weighing 225 (I weigh 167), your BMR is 500 cal less than mine! I used the Harris-Benedict and Mifflin-St Jeor, and 'moderately active'. Here: IF Calculator

It just seems so crazy of a difference to me, one of us must be doing something wrong! Either I am consuming too much or you not enough. What are your goals right now, by the way? I'm out of the Sobchak loop.

 

[Corrosion]

Thanks Shane. Oh man, I wish I had some of those subs in my arsenal. The darce and guillotines are things I only hit on novice white belts. Any particular set ups you like for those, that work high percentage? I have a hard time even seeing them usually.

Darce is sooooo easy to set up. People love to underhook from half guard or bottom side control, and I just shove their head in with a 3/4 nelson grip and lock it up (I have short arms too). Can also get it off a kneebar defense a la Jeff Glover. The guillotine is more of a submission of opportunity, and I hit it from turtle, side control and depending the guard pass a lot, probably my best sub, as I prefer the Marcelo-style throat crush guillotine...my training partners HATE it, lol. I'd love to get good at the north-south choke...I keep forgetting to work it in sparring.

 

[Corrosion]

Like Corrosion said, what difference does it make how you focus, if you're getting beat consistently by other people of the same or even lower rank? I know BJJ is self-defense originally, maybe even first and foremost but I think it's a mistake to train only with self-defense in mind, preparing for big strong people who don't know BJJ.

I know you're not even talking about self-defense vs sport BJJ, Midmo, but just about how one approaches training, right? It just seems by any definition, focus or not, people who compete are simply better on the mat than those who don't. At least that's what I've seen in my very limited time training.

I also think if you can handle most guys who know BJJ resisting 100%, you'll be even better at handling your average joe.

 

[Sobchak]

Ok, I have questions.

What formula did you use to calculate you BMR? At moderate activity (which I am too I guess) and weighing 225 (I weigh 167), your BMR is 500 cal less than mine! I used the Harris-Benedict and Mifflin-St Jeor, and 'moderately active'. Here: IF Calculator

It just seems so crazy of a difference to me, one of us must be doing something wrong! Either I am consuming too much or you not enough. What are your goals right now, by the way? I'm out of the Sobchak loop.

I think the discrepancy is coming from a difference in definition of "BMR." I think the BMR refers to the number of calories you burn doing absolutely nothing all day. My maintenance calorie intake at moderate activity is around 3,611 kcal/day. Does that account for it?

I think I used Harris-Benedict. The activity levels multiply your BMR by 1.0 for sedentary, 1.2 for very light, 1.4 for light, 1.6 for moderate, 1.8 for high, and 2.0 for extreme.

My goals right now are to just enjoy lifting while I attempt to look better naked. I took a few weeks off from training starting around finals and extending through until January 6th-ish, so I'll be attempting to hold onto some muscle and get back in the groove while I lean out until maybe early or mid March. Then, I pretty much just want to relive the gains of '08-'09. I'm going to do whatever feels right, attempt to eat enough of the right things (a problem for me), and get jakt.

 

[TheJewBear]

Holy shit, okay yeah that makes MUCH more sense. So then what's up with the spreadsheet saying differently? What do your calories look like on training vs non-training days? I felt sick to my stomach eating 3,200 calories the other day. Like, disgusting.

 

[Sobchak]

Holy shit, okay yeah that makes MUCH more sense. So then what's up with the spreadsheet saying differently? What do your calories look like on training vs non-training days? I felt sick to my stomach eating 3,200 calories the other day. Like, disgusting.

Lol. Sounds like me at 5,000 kcals.

The spreadsheet says my BMR is 2257 because that's the basal metabolic rate, not including any activity whatsoever. Then you select your activity level and the calories on the grid reflect the coefficient of activity x the BMR. So if you changed the "nutritional goal" to maintenance, you'll see that on my three non-training days I'd be eating 3326.4 kcals, on my two upper body days I'd be eating 3596.2 kcals, and on my two lower body days, I'd be eating 3865.9 kcals. That would average to approximately 3600 kcals per day, putting me at maintenance given my moderate level of activity.

Since I selected endomorph for body type, and fat loss for my nutritional goal, the daily calorie values are reduced to 20% below maintenance, putting me at ~2876 kcals per day on average (Off/Low-carb days: 2661 kcals, Upper body/moderate-carb days: 2876 kcals, lower body/high-carb days: 3092 kcals).

 

[TheJewBear]

Okay that makes perfect sense. I must have taken the values at face value and not put it all together.

How long have you been at it? Still fitting in higher-calorie tasty treats? While I have been following Berardi's rules for a couple of years, and just lately intermittent fasting, it's only been a few days since I've even DISCOVERED calorie/macronutrient management. And it's so fucking KEY to making any progress reference body composition. Frustrating that it's taken me so long to figure it all out. I'd really like to just gain lean muscle and lose bodyfat. A solid 185 would be nice.

 

[Sobchak]

Okay that makes perfect sense. I must have taken the values at face value and not put it all together.

How long have you been at it? Still fitting in higher-calorie tasty treats? While I have been following Berardi's rules for a couple of years, and just lately intermittent fasting, it's only been a few days since I've even DISCOVERED calorie/macronutrient management. And it's so fucking KEY to making any progress reference body composition. Frustrating that it's taken me so long to figure it all out. I'd really like to just gain lean muscle and lose bodyfat. A solid 185 would be nice.

That's crazy! Macronutrient timing and management was like the first thing I learned about diet. I posted a noob thread as a whitebelt here asking how I could gain muscle and lose fat simultaneously, and someone directed me to carb cycling. I've never found a program as effective. Carb cycling + lifting + sprints = ripped gains.

How long have I been at it? Only a little over a week this time around, but I did get shredded doing this back in '07. I ate like a robot though. No flavor, no sauces, just ground turkey breast, brown rice, oats, sweet potato, broccoli and fatty dressings or olive oil. This time through, I'm getting a beer and a philly in here or there. I'm not timing my meals and trying to fit them perfectly to the sheet yet, just shooting for the correct number of macros each day, whatever order, and trying not to mix carbs and fats when possible.

I think you could hit a solid 185, but to do so "cleanly" will test your patience and self-control. You seem pretty dedicated, though, so I bet you'll do it.

 

[TheJewBear]

15Jan12

DB Incline Bench
60'sx10
65'sx10
65'sx10
65'sx10

Rope Pushdowns
57x10
52x10
40x10
40x10
40x10

Weighted Chins
+75x6 (PR + Rep PR)
+65x6
+55x6
+45x6
BWx10

Cable Curlz
57x10
50x10

Notes

-Everything felt good but had some right elbow/tricep pain as has been usual. So odd.

-The weighted chins feel strong as fuck. Certain I'm good for at least a single at +90lbs. Supposed to be good for bicep/back hypertrophy too which I want.

BJJ

Small class, a semi-private with our black belt, myself and a female white belt. We went over standing passes from closed guard, basically two or three passes that he likes to use consistently in competition. He favors them over other passes as do I big time. He said a big part of it is just having the confidence to stand and not be afraid of getting knocked over.

Drilled for about 20 minutes then rolled a few rounds with the black belt, the white belt and a tough blue belt who showed up mid-class. The blue belt beat me pretty badly, lots of knee on belly and mounted attacks. A lot of the people here do knee on belly stuff and triangles from the top, which is interesting.

 

[TheJewBear]

That's crazy! Macronutrient timing and management was like the first thing I learned about diet. I posted a noob thread as a whitebelt here asking how I could gain muscle and lose fat simultaneously, and someone directed me to carb cycling. I've never found a program as effective. Carb cycling + lifting + sprints = ripped gains.

How long have I been at it? Only a little over a week this time around, but I did get shredded doing this back in '07. I ate like a robot though. No flavor, no sauces, just ground turkey breast, brown rice, oats, sweet potato, broccoli and fatty dressings or olive oil. This time through, I'm getting a beer and a philly in here or there. I'm not timing my meals and trying to fit them perfectly to the sheet yet, just shooting for the correct number of macros each day, whatever order, and trying not to mix carbs and fats when possible.

I think you could hit a solid 185, but to do so "cleanly" will test your patience and self-control. You seem pretty dedicated, though, so I bet you'll do it.

I made these today: Low-Carb Peanut Butter Cookies Recipe by Lean Body Lifestyle - YouTube

They were fucking delicious. I ate about 1,000 calories worth and was still hungry! So they help me big time with hitting my calorie total without feeling like I'm going to vomit.

So this stuff works, huh? I really hope so. Only thing I'm unsure of is how to eat on deload days, per 5/3/1. Technically you're training but not busting your ass at all. I'm guessing eat maintenance cals but I'm still circulating the nutrition forums of the internet for more answers. lol yeah I can't believe it took me this long to get on it.

 

[Sobchak]

Just don't sweat deload days. Remember, they're necessary because you're recovering and growing. And how do you grow? By eating. If you're really super worried about the reduced energy expenditure, just put an extra 20 or 30 minutes on the treadmill on *deload days. But I wouldn't sweat it.

*Edit: deload, not deadlift

 

[MIDMOBOX]

I wish I could figure out the words to make the point I tried to make about the division between comp and rec players and how I break belt levels into those two kinds of participates but I'm not sure I can. I was trying to say that beofre you judge a.players skill level in regardless to his belt rank you First have to consider why he's at the gym first. Players who are focused on winning normally play to a higher overall level while rec players focus on other aspects of the game. Both may be deserving of their belt rank but for dif reasons. This idea of mine may have a lot to do with how i view bjj and my personal goals which have nothing to do w comps.

Good solid work in her btw.