Eating late after BJJ/mma. need advice.

[MikeSantor]

Im in the MMA gym from about 6:30 pm to 9 PM and have a 30 minute drive home. im cutting right now and have about 20 lbs more to go to get me under 8%bf. after my workouts/classes I drink a shake made from water, CNI nutritions pro-peptide and 5 grams of creatine. i also eat one piece of fruit. my question is, should i eat something solid when i get home at around 9:45 to 10 o clock if im still trying to cut? obviously as anyone knows who has done fight training, its VERY strenuous. so i just dont know if i need to either A put more in my shake (blended oaks maybe?) or just eat some kind of meal when i get home. either way makes no difference to me. theres also a gas station right by the gym so right after i could replace the water with some skim milk if i need too. any suggestions? this is how my food and days are broken out.

Mon- MMA Conditioning and Freestyle Kickboxing
tue- Submission Grappling & Freestyle Kickboxing
wed- rest
thur- Gi Jiu Jitsu & Standup Sparring
Fri- Open Gym (so whatever i feel like working on)
saterday- rest
sunday- paintball


meal 1- steel cut oats with ground flaxseed and a banana. 7:30am
meal 2- chicken breast and broccoli. 11:00am
meal 3- celary, apple, carrots. 2:30pm
meal 4- salmon, spinach. 6:00pm
meal 5- shake as described above. 9:30pm


any help would be great. thanks.

 

[Guards]

meal 1- steel cut oats with ground flaxseed and a banana. 7:30am
meal 2- chicken breast and broccoli. 11:00am
meal 3- celary, apple, carrots. 2:30pm
meal 4- salmon, spinach. 6:00pm
meal 5- shake as described above. 9:30pm

You seriously, seriously need to up your protein intake. You're trying to cut weight, but your post-workout shake has a whopping 5 grams of protein?

After you get home, Cottage cheese / eggs are usually your best bet for late-night munchies before you go to sleep.

I would recommend you start eating lots of reduced fat cottage cheese, get your hands on a big container of protein powder and start drinking milkshakes with at least 25 grams of protein 2-3x per day. Are there any other supplements in your diet that you're not telling us about?

 

[MikeSantor]

You seriously, seriously need to up your protein intake. You're trying to cut weight, but your post-workout shake has a whopping 5 grams of protein?

After you get home, Cottage cheese / eggs are usually your best bet for late-night munchies before you go to sleep.

I would recommend you start eating lots of reduced fat cottage cheese, get your hands on a big container of protein powder and start drinking milkshakes with at least 25 grams of protein 2-3x per day. Are there any other supplements in your diet that you're not telling us about?

WOOPS!!! huge mistake. i ment 5 grams of creatine! lol, my bad. i guess that makes a big difference.

heres the link to the shake powder. 45 grams of protein...
Bodybuilding.com - CNP Professional ProPeptide - Advanced Protein Supplement! On sale now!

thanks for the advice though guard!

 

[MikeSantor]

Are there any other supplements in your diet that you're not telling us about?

forgot to add, this is the complete list of supps i take

Nutrilite Double X multivitamins
Kaizen precision EPA essential fatty acid complex
animal flex
glucosamine
creatine mono
controlled labs purple wraath
CNI ProPeptide

only other thing i was thinking of adding was super cissus rx as arthritus and joint problems run wild in my family.

 

[T_Money_]

meal 3 absolutely sucks. Drop the celery and add in some type of whole food protein like fish, chicken, lean beef, etc. You're also sorely lacking in fats as the only sources I see is a tiny amount (after conversion) in the flax and the amount in your salmon. You could add a Tblsp of extra virgin olive oil on top of your brocolli, an avocado w/ meal 3, and sautee your spinach w/ a Tblsp of butter. Also, if you're feeling sluggish during your training, add in ~25g of good carbs in the form of WW pasta, WW bread, or brown rice, etc. to your 6pm meal. Cottage cheese or an evopro type shake before bed is good too.

 

[MikeSantor]

meal 3 absolutely sucks. Drop the celery and add in some type of whole food protein like fish, chicken, lean beef, etc. You're also sorely lacking in fats as the only sources I see is a tiny amount (after conversion) in the flax and the amount in your salmon. You could add a Tblsp of extra virgin olive oil on top of your brocolli, an avocado w/ meal 3, and sautee your spinach w/ a Tblsp of butter. Also, if you're feeling sluggish during your training, add in ~25g of good carbs in the form of WW pasta, WW bread, or brown rice, etc. to your 6pm meal. Cottage cheese or an evopro type shake before bed is good too.

Will do T. i figured i should have one meal in there thats pretty small since im trying to cut so much fat. thats the thinking behind meal 3. ill add some more too it though.

as for fats, i usually have olive oil on my greens and i put it on my salmon when cooking it in george.

i also eat TONS of avacado and unsalted almonds. i hope what i eat is enough. i probably go through 3 avacados a week and a half lb of almonds. think thats enough?

 

[T_Money_]

that would be right around 1 serving a day of each, so i would say thats pretty good.

 

[waterfall]

Dude, cutting to under 8% bodyfat is hard work. Why are you doing it?

Also, if you are training hard you need to eat something reasonably substantial at night otherwise you will wake up hungry when you should be sleeping.

 

[MikeSantor]

Dude, cutting to under 8% bodyfat is hard work. Why are you doing it?

Also, if you are training hard you need to eat something reasonably substantial at night otherwise you will wake up hungry when you should be sleeping.

Im doing it just for the challenge and to see how i look and feel. if i like the strength i have and how i look ill stay around that percentage. Im confident (and a little cocky ) that ill do just fine getting down to this weight. im busting my ass pretty hard.

 

[UrbanFW]

Dude, cutting to under 8% bodyfat is hard work. Why are you doing it?

Actually it depends on who you are. When I was 19 and fighting muay thai, i had 6% at 170 lbs, and wasn't even trying to cut. So it really depends on genetics. I am a mesomorph body type btw.

 

[MikeSantor]

Actually it depends on who you are. When I was 19 and fighting muay thai, i had 6% at 170 lbs, and wasn't even trying to cut. So it really depends on genetics. I am a mesomorph body type btw.

how do you know you were at 6% BF? not saying you are lying but too many people "guess" there BF and state it like its a fact 6% just seems a little low for a meso thats not trying to cut...

 

[aaronh36]

my BF% always reads E4 when i try it but im strong for my size and eat a pretty similar diet as above

 

[Idontpunchwalls]

what were your results

im in this boat also i get out of training at 9:30 and have to be in bed by 11 so i can wake up at 5...the nights i get at 9:30 i usually just chug a shake then in the morning have a decent breakfast

 

[impuLse]

Im doing it just for the challenge and to see how i look and feel. if i like the strength i have and how i look ill stay around that percentage. Im confident (and a little cocky ) that ill do just fine getting down to this weight. im busting my ass pretty hard.

How much do you weigh currently and what is your ideal weight goal?

 

[No Quarter]

What is your daily caloric intake?

Based on what I see, it seems really low and you might be risking muscle catabolization.