I busted my ass for 2 months to prep for my pro MMA debut, but 2 weeks before the fight, scheduled 02/16, my opponent pulled out. Talk about disappointed! I’d been doing sprints, lifting twice a week with maximal weights and plyometrics, sparring 2-3 times a week, and doing my skills and conditioning work 3 times a week on top of that. I dropped from 197 to 185, which was to be my fighting weight.
Now, I am on a quest to get as big as possible in six weeks. Here is how I looked at 185 and 11% BF. I was on a very low carb (30-60 grams per day) diet and very DRY! I’m now on a much more balanced diet, and using a NOx/Creatine supplement as well.
For the next six weeks, I’ll be using a variant of EDT and the “Hungarian Oak” leg program. For upper body, I’ll be super-setting antagonistic muscle groups, doing work sets of 2 minute duration, with 30 second rest.
Monday, Thursday
5 min conditioning drill (for warm-up)
1a) Chin-up: 2 x 2min
1b) Overhead press: 2 x 2min
2a) Upright row: 2 x 2mins
2b) Dips: 2 x 2min
3a) Inverted Row: 2 x 2min
3b) Bench Press: 2 x 2min
EDT style Reverse Curls / French press: 10 mins
Tuesday, Friday
Hungarian Oak legs workout, starting at 4 mins instead of 3.
3-position standing calves raise (out,front,in): 3 x 20-20-20
I’ll be posting results as often as I can, hopefully weekly. I’d love any feedback along the way. My next fight prospect is May of this year.
Seiously, no opinions? I read the one about the kid who could “bench press 450”, so I know yall are quick to point out stupidity. If my approach looks stupid, solid, or anywhere in between, let me know.
Hell, even if the comment is on my lack of musclularity. FEEDBACK!!!
If I fight in May, it will be at 185, but if I pack on some mass, I’ll be at a leaner & stronger 185 next time I cut. I tend to cut weight a lot faster than I put it on.
If I get to 200, I can drop to 185 with 6-8 weeks of fight-training.
Today’s eating.
7:15: 1 shake, which is 96g carbs, and 50g protein
8:00: 2 breakfast tacos
10:00: 2 more breakfast tacos
noon: Chicken calzone, salad
4:00: 2 chicken breasts, some raw broccoli
Now: Another shake like this morning
workout (Hungarian Oak routine) in about an hour, during which I’ll consume the NOx drink
I’m not sure what I’ll have for dinner. Probably pork chops, some pistachios, microwave some frozen vegetables, and maybe sweet potatoes!! I love those sweet potatoes!!! If I can stomach it, I’ll do another shake before bed, but with significantly fewer carbs.
It will be tough to gain appreciable muscle if you bulk for only 8 weeks, and whatever you do gain will probably go if you cut immediately. If you can bulk, hold the weight for a month or two, then slowly cut you’ll hold your gains better. I have trouble if I don’t do it this way, if I were you I would stick to around a pound a week or less and slowly bulk to help maintain the gains, so put on about 5 lbs or so in your 8 weeks, with hopefully most being muscle.
For dinner, I had 2 pork chops, salad, steamed vegetables, and some nuts.
I did the Hungarian Oak leg workout, starting at 4 minutes with 135lbs. It was excruciating, but I’m not nearly as sore today as I thought I’d be. The leg extensions didn’t hurt too bad, but the leg curls were damn near immpossible. I wanted to do 3 sets of calves raises, but was gassed after 2 sets.
Are there any non-hormonal supplements I should be considering?
I’ll get some BETA-7 this weekend. Oh man!!! I thought my legs weren’t very sore, but around 5:00 today, it was like my body threw a switch: DOMS!!!
My upper body is feeling good, so I’m about to go hit it now instead of waiting till tomorrow.
I lift in my garage, so I keep things pretty simple. I have the following equipment:
-Squat rack (no side supports)
-incline / flat / decline bench
-chinup / dip bar
700 lbs in plates
dummbell pais up to 35 (DESPERATELY need heavier pairs!)
And my MMA equipment:
heavy bag
medicine balls up to 25 lbs
ab wheel, jump rope, focus mitts, kicking shield, and the usual protective gear
Well, so far I’ve gained 9 lbs, and it feels pretty evenly distributed. The EDT arm thing doesn’t leave me with near the amount of soreness I had expected, so I’m dropping that going to this format
Monday: 2 hrs MMA training
Tuesday: Modified Hungarian Oak leg program
Wednesday: Upperbody plan, minus the arm work
Thursday: 10 x 10 for just Biceps and triceps. I’m not sure specifically what yet, but I’ll be doing a lot of reverse curls
Friday: Same as Tue
Saturday: Same as Wed
Last night I trashed my legs. I worked up to 2 sets of heavy triples before starting the 4 minutes of squats with 135. I by rep 43, I had to rack the bar because I couldn’t stand up anymore. I had about 30 seconds to go.
After that, I cranked out the 3-position leg extension x 10-10-10, then 3 sets of leg curls for 8 reps each.
I’m going to hit my arms then take some photos. I feel like I’ve made great progress everywhere but my arms and traps. Chest, shoulders, lats, and legs are coming along great.
Hopefully doing some high volume will help my arms. Since I’ve always focused on sport, I’ve never really done a lot of direct arm work.
On the arm EDT, you are not doing enough in my opinion. The arm specific EDT workout has you do two to three PR session per workout, with session lengths of 15 minutes. And that is twice a week. I would suggest increasing volume by adding time and another PR session.
As far as traps, I would suggest getting rid of the upright rows and try shrugs or clean-pulls. You can tack on some y-ups to help with lower trap development.
Y-ups:
Face down on angled bench, arms hanging in front with little tiny weights in them. Lift straight arms (just arms) up towards sky in a Y shape. Lower, repeat about 20 or so times.
