Athletes diet

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    Athletes diet

    Hello there

    So to the point, I am a terrible person when it comes to nutrition and up until 5 minutes ago I was considering taking my name off the competitors list at my combat sports gym because I can't follow a diet plan like my brother can, he does MMA and I do BJJ.
    I was scrolling my log book as I plan to check if I have made any progress in the past 2 months and I happened to see that the IBJJF has a weight category that is actually around my walking around weight (74kg to 76kg) and this lit a 🔥 and renewed my desire to compete BUT my body composition (fat to muscle) is still out of whack.

    So as I last checked I was between 24% and 25.5% body fat and about 42.8% Muscle Mass. My question is: can anyone give me any tips to build a nutrition plan around my BJJ training?

    I train 4 times = 2 S&C workouts and 3 BJJ sessions per week but I sit on my ass the rest of the week if that helps.

    #2
    Aether what I like to tell young lads is to work for a builder as general labourer, you get paid to workout all day doing a variety of jobs. I use to work 9 hour days then Aikido for 2 hour 2 nights a week then 2 weekend days 2 hours each.

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      #3
      Question: What do you want to achieve? Reduce body fat and increase muscle mass? Get more energy? Bulk? Cut? No idea how tall you are, but a body fat percentage of 24% looks like overweight to me. So, some sort of cut?

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        #4
        thinman hey it's me, I used to be known as Kakarot. Why did you delete your old profile?
        I can't work for a builder as there very few opportunities for that in my village and I wouldn't like to work as a builder (not cut out for it).

        lofivelcro Yes I would need to cut as 24% is considered obese. I have looked up the ideal body fat for general fitness and it's 14% to 17% and muscle mass is 75% to 89%. Now I am not good at following diets (if you tell me I can't have X I want it more). I saved the darebee plant protein list as protein is my main issue with my standard eating habits, processed foods are the biggest problem as my diet is 99% processed foods.
        I am aiming to focus on my mental health first and foremost but I think having the goal to get into fighting shape will help.
        As a relative beginner I should still be able to access "nookie gainz" and cut fat and build muscle at the same time.

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          #5
          Originally posted by Aether View Post
          I am aiming to focus on my mental health first and foremost (…)
          Cutting down on processed food is the first thing i would do to reach that goal. Your mind and body runs on what you fuel it with.

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            #6
            I say it again my tip is you fibd a couple of simple, healthy recipes and cycle them, like chicken+veggies+rice, tuna full pasta etc. Making competitive martial art diet is not any more complex than any other diet focused on max performance on a set dietary/weight range. Itsjust kinda the reality your diet is gonna be prolly static like it or not its just a somewhat fact in comp martial arts

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              #7
              Originally posted by Aether View Post
              thinman I wouldn't like to work as a builder (not cut out for it).
              I never thought I would be a general labourer as I was an art director for a tabloid publisher for 9 years haha! I needed a job and did landscaping and maintenance for 4 years with another bloke then that ended and a temp agency sent me to a detached condo site and stayed with them for 13 years till I retired. I look back on that experience as the best job of my life, a lot of variety and all year round even in our Canadian winters.

              Where I live SW Ontario is much farm land and small towns, a lot of the lads from small towns work in construction and drive from site to site, a pick-up truck is a big advantage many will lease a vehicle. If you don't have wheels some will get picked-up, a lot of trades are desperate for helpers and will train on the job..

              Originally posted by Aether View Post
              Why did you delete your old profile?
              Felt I needed a breather, DARBEE is the best forum online.

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                #8
                I guess one of the first things to work out is your actual diet now. What do you eat, how much, how often, when - stuff like that. You can probably build on what you already do - removing this, substituting that, etc, but first you need to sit down and work out what you actually do now, and not just what you think you do. You'd be surprised at how different that can be sometimes! Then start tweaking things. Big changes are hard to maintain. See where you are now, decide where you want to be and when (don't be too ambitious - fat loss does take time), and then figure out how best to get there. Of course, you know you don't need to do that alone. There are probably other people here who have been/are in a similar position and will be able to help.

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                  #9
                  If your diet consists of >90% processed food, you should already know what you're doing wrong. Cut that out, as much and as soon as possible. Listen to what mavie said, all those additives and flavours and stablisators and what not are f*cking you up big time. Not only that, cutting that out will normalise your appetite and eating behaviour and you'll lose weight/fat without really noticing.
                  Don't follow a diet, swap things out. Eat meat and dairy for protein if you're not a vegan/vegetarian. You can get your protein for cheap if you eat things like tinned fish, that stuff is miracle food. Eggs and cottage cheese are great, too, and cheap. Quark/tvarog if you can get it.

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                    #10
                    The most effective thing I found was to just track everything I ate. It wasn't even a matter of tracking calories or anything, just keeping track of what I was consuming made me think more carefully about it.

                    The other advice I'd give is to look at something like the Mayo Clinic or the DASH diets. They both center around eating a lot of fruits and veggies (so you don't have to sit around being hungry, you just get to eat celery and apples), and both focus on tracking portions of food groups rather than tracking exact calories. There's plenty of free information about either of those available online and I got the basic books for both out of my library, so the only investment was reading time. The Mayo Clinic diet doesn't even require giving anything up: Just controlling how much and how often. (Also, all of the Darebee mealplans have a pretty similar structure. I found the Mayo Clinic structure easier on my brain, but that's just me.)
                    Last edited by Kanary; September 27, 2021, 09:47 PM. Reason: wrong markup language

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                      #11
                      lofivelcro yeah my diet is mostly processed foods BUT changing that may take time as I don't really eat period. As I discussed with my councillor I am working on getting a breakfast in as I normally skip it.
                      As I am in work now, I just get something that is on the menu but in the future I plan to try and take my own healthier pack lunch but mum says that's very disrespectful (though frankly IDGAF).
                      And my dinners and mainly mums slimming world meals unless we are struggling, then it's pizza.

                      Kanary That diet, mayo clinic sounds like slimming world. I will be the first to admit that I struggle to follow them (partly cause I am always chasing the next shiny thing, as you've probably deducted from my past threads) but, although they work for me, for some reason my brain wants to know the calories when I get all "diet brain" which is why I am focusing on my mental health now, I am relearning how to "eat to live not live to eat", and without going too off topic... fixing my mental state has become my number 1 priority (cause I can't wake up and go about my day in a happy state, I last maybe an hour and then I want to sleep, sometimes I even wish I was dead, and friends... I can't make/don't have any friends (this is turning into a sob story) but my people skills are beyond appalling so... yeah.
                      I had actually decided to try tracking what I ate as it worked for my mum (she lost near 50kg in 5 years with slimming world).

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                        #12
                        I disagree with your mom. I think that NOT bringing your own healthy food is disrespectful – to yourself!

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                          #13
                          Sorting out your diet is important, but as you said, it takes time and effort. But while you are doing it, you can move as much as possible. Walk, run, bike, home cardio... it helps a lot... (as a bonus you feel better!)...


                          ... and bringing your own food is not disrespectful, it is your body and your choice, what you eat...

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                            #14
                            The main thing I wanted to illustrate with my post is being active all day. At one time I did a Cross Fit Boot Camp, 3 mornings a week for a month at 6am for an hour then work on a job site. A vegan bodybuilder Robert Cheeke would always say in his talks "how bad do you want it", he would add that you have to be consistent and work harder than everybody else.

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                              #15
                              thinman yeah I got that BUT honestly I no longer care about big muscles as much as living a happy life. I'm nearing 30 and over the past decade that I spent without human contact has taken its toll on my mental health (though my mental health has been ruined since I was a child).

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