BJJ, questions and nutrition.

[Sv_Mtl]

Hey all,

After working an office job for 6 months which caused me so much stress my body almost literally shut down (gained about 30 pounds) I'm looking into taking BJJ at an academy near where I live to get back into shape. I'm currently 6'1.5 and 225 pounds, don't look fat at all but I'm a heavy guy. With the intention of turning what weight I gained through my hellish ordeal into something useful like muscle, are there any nutritional guidelines anyone follows here before or after training? I'll be training about 2 to 3 times a week which is all I really have time for. I'd especially like to gain some upper body muscle since my pectorals are nearly non-existent. Any other tips and info you could suggest for a 100% newbie would be greatly appreciated. Thanks.

-Steph

[Gunjin]

I'd especially like to gain some upper body muscle since my pectorals are nearly non-existent.

The one thing that I do is push ups!!! Everymorning either before or after I shower I whip out a quick set. I started out doing as many as I could. Maybe 60 or 65 straight. Then every week or two I would add five more. I usaully don't do them on the weekends or the morning after I workout my chest & tri's at the gym. Now I've been at it for like 4 months straight again. I whip out 105 each morning now. 105 is not a 'magic number' it's just easier to count to 35 three times in my head. Sometimes I would loose count daydreaming. Was that 47 or 57...So I keep it at 35, switching from only using the left foot, then the right foot, then both feet to support me on each given set.

I have been doing this since highschool which was like a decade ago. I would stop for months at a time but push ups are the one thing I always did consistenly for my chest.

Then of course you have to hit the gym. My personal chest routine I do once a week is like this:

bench press 3 x 10
inlcine bench press 3 x 12
decline bench press 3 x 12
peck dec flyes 3 x 12
dips 3 x 12

I like to end with dips because for me it's a good transition into my tricep routine. I usually only do two or three movements for my tri's.

Too help with the weight I always warm up on a stationary bike for like 12-15 minutes. I feel this helps get the blood flowing and hopefully burns a few calories.

Anyways, I hope this helps. You just got to find what works for you and your schedule as far as the gym routine goes. But remember push ups! push ups! push ups!

[Tom Yum]

You've got to focus on eating the right things and not 'doing lunch' which is notorious for over eating. I allways start with a fairly large, healthy breakfast of oatmeal with pecans, raisins and brown sugar, a banana, a fuji apple and maybe 2-3 egg whites (I try to take out the yolks, but a little sneaks in).

For lunch, I pack a tuna sandwhich (gotta flavor the tuna with a little tartar souce) and salad (with shredded cheddar, mushrooms, and croutons/crackers)

For dinner, I try to maintain healthy stuff like chicken breasts, rice, broccoli, snow peas or a pot roast with potatoes, carrots and corn.

On the weekends, I eat what I want.

[SweepEm]

For Jiu Jitsu, you need to be in good shape, but what I'd recommend is do as many sit ups as you can, then do more.

I see manynew guys that come in, wanting to learn Jiu Jitsu and after a half hour, they are whupped because their stomach muscles are like the Pillsbury dough boy's.

Running to improve your cardio, push ups, sit ups, dips and chin ups are all good excercises to get yourself in shape.

[falcon3624]

I'm currently 6'1.5 and 225 pounds, don't look fat at all but I'm a heavy guy.

That is not that bad for 6'1". I am 6'2" 240lbs. but I am pretty solid because I spend alot of time in the gym.

are there any nutritional guidelines anyone follows here before or after training?

You want to re-evaluate your diet and start adding some more protein in. If you are going to be hitting the gym about 3 times a week on the weight you want to go at least with 1g of protein for every lbs. of bodyweight, so you would want to go with about 225-250g.

I'd especially like to gain some upper body muscle since my pectorals are nearly non-existent.

This falls right back to the protein because without it you won't grow. I would try some creatine too. It will make you gain a little water weight but you will put on some size and you will get a little more strength from your workout. I usually cycle my protein and creatine doing 8 weeks on and 4 weeks off so my body doesn't get too used to it. When you get on the off cycles you will loose a little bit of size but you gain it right back when you get started again.

Then of course you have to hit the gym. My personal chest routine I do once a week is like this:

bench press 3 x 10
inlcine bench press 3 x 12
decline bench press 3 x 12
peck dec flyes 3 x 12
dips 3 x 12

This routine is okay, I used to do one like this but I find you get much better results with 4-5 sets on each exercise. I normally do a 10, 8, 5, 3 routine. I don't do this on all exercises but I do it on bench. If you want to grow in the chest area you should not do a regular bench press you should do all your chest with dumbells since they have a more free motion (makes you grow faster).

Too help with the weight I always warm up on a stationary bike for like 12-15 minutes. I feel this helps get the blood flowing and hopefully burns a few calories.

I used to think the same way about doing a little cardio before hitting the weights. Truthfully that is not all that good because although cardio does get your blood flowing it has more of a tendency to tighten you up rather than loosen you up. Always do a warm-up set before lifting alot. Find a weight that is comfortable and easy for you to do and just do a set of 10 to get the muscles loosened up. Doing cardio before weightlifting increases your chance of injury so if you need to run get up in the morning and run and do weight in the afternoon or the other way around. I don't think there is anything wrong with doing cardio after weightlifting but who has the motivation to run after a hard day lifting???

You've got to focus on eating the right things

That's the best thing anyone has said!!!!!

For lunch, I pack a tuna sandwhich (gotta flavor the tuna with a little tartar souce) and salad (with shredded cheddar, mushrooms, and croutons/crackers)

Watch those tuna intakes because of the high level of mercury in it. I try not to eat tuna more that 2-3 times a week. I eat mostly chicken, and lean beef. You are definately right about the salad though because you need those good nutrients that you can only get from fruits and veggies.

For dinner, I try to maintain healthy stuff like chicken breasts, rice, broccoli, snow peas or a pot roast with potatoes, carrots and corn.

Yummy!!!!!!!!!!!!!!!