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mass and bjj

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  • mass and bjj

    hey everyone...i just wanted to know if anyone has a workout or any suggestions to keep size and mass while studying jiu jitsu...the classes i've started are four times a week 1 and 1/2 hours and it's very intense. i know it has a lot of cardio but i want to maintain my size while i'm in the class. anything? thanks in advance.

  • #2
    Are we talking fat or muscle? I need to know to help you.

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    • #3
      Well retaining your muscle mass isn't that hard. As long as you maintain a consistent workout routine of compound exercises and ingest large amounts of protein.

      With the protein, take in about 1 to 1 1/2 grams for each pound you weigh. I weigh 290 so I intake any where from 290 grams to protein to 435 grams in a day. 150 of that is by protein shake but you don't want to ingest more than 30% from protein shakes because their not of high quality as eating a steak or chicken. I recommend chicken breasts, lots of chicken. Too much red meat will increase you cholesterol and make you feel sluggish. If you do take protein shakes, take them 45 minutes after you workout, they’ll have the best effect then. Don’t bother with supplements like creatine and all that rubbish.

      With lifting weights stick to the compounds like bench, squat, bent-over row, military press. This is my routine:
      ONE DAY___________DAY TWO
      Clean & Press_______Squat
      D. Lat. Raise________Back Ext.
      B. Bent Over Row____B. Lunge
      Front Pull-Down_____Leg Curl
      C-Grip C. row_______Stiff-Legged Deadlift
      Bench Press_________Donkey Kick
      D. Flye_____________Standing Calf Raises
      D. Pullover__________Seated Calve Raise
      Dips_______________D. Preacher Curl
      C. Tricep Pressdown__B. Preacher Curl
      B. Wrist Curl________Finger Curl
      B. Wrist Extension____Farmers Walk

      I do each on once a week 2 days apart from each other. Like one Saturday and the other Tuesday. The arms are vanity exercises. Do each exercise with 2 sets & 20 to 25 reps. That’s all I can think of to say, if you have anymore questions or want me to clarify then don’t hesitate to ask.

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      • #4
        lift weights

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        • #5
          So if you can afford Buy Carbo , and eat it , about 30 grams , after the training .You may use glucose as well . Remember , if you are training , you ought to eat more calories . You may also buy a gainer . But you have to choose whether you like to get mass or to be good on jiu jitsu.

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          • #6
            Oh wow. at first I thought mass was something to do with religion

            Anyway, I just cant see these bulking body builders doing to well.

            Mass doesn't always equal to strength.

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            • #7
              I wouldnt recommend eating glucose or weightgain. These can cause insulin spikes and other problems. Gaining weight is EZ. Tomorrow when you wake up count the calories you eat throughout the day. Just eat like normal and count.
              The next day add 500 calories to that. So if before you were eating 2000 calories, start eating 2500 calories. That's a little over a pound a week that you can gain. 5-8lbs per month. You dont want to get fat though, you want muscle mass. To make this muscle mass, you want good sources of calories...no fat, carbs, or simple sugars. Go right for protein. 1 gram of protein has 4 calories. Eat at least 1gram of protein per lb of bodyweight, and if you want to gain, raise that to 2grams per lb per day. Whey protein Isolate, or Hydrolyzed protein supplements are perfect for extra protein throughout the day. Besides, most americans dont get enough protein anyways.

              http://www.intense-workout.com/weight_gain.html

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