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Originally Posted by lwbfl
How tall, how much do you weigh, how old are you, and how lean are you really? Are you skinny everwhere with a small gut? 6-pack but skin and bones? How long/far/often are you running? More info = more help. Keep your protein up so that you muscle is not sacrificed when doing cardio.
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Yeah, protien supplementation would be pretty good for him. This is from a back issue of Grappling Magazine, so I figure its ok to 'reprint'.
Do me a favor though, check them out from time to time, Ken Yasuda has some pretty good articles from time to time.
Mass-Building Nutrition
For optimum performance, what to eat and when to eat
By Ken Yasuda
Now, its time to feed your muscles. No matter how hard you train, nothing is going to change if you do not take in enough nutrients. To give you a good handle on this, think of a car: You might have a shiny 2006 Ferrari in your driveway, but it wont go 1 foot without gas. When lifting weights for the purpose of increasing muscle mass, you will need to take an extra amount of protein.
Instead of getting that protein from a protein shake, first eat right and eat well. No supplements can beat real food. In this procedure, take approximately 1.5 grams of protein per pound of your body weight. Remember, protein = muscle. If you weight 195 pounds, take about 300 grams of protein per day. If you divide this amount by five meals, each meal should include 58.5 grams of protein.
In general, the human body cannot intake more than 30 grams of protein at a time, but your body can consume 300 grams of protein per day. Ideally, you should eat small meals several times a day. For each meal, you should eat just enough so that your stomach can digest. This is the most efficient and most ideal way.
Ideal protein sources
Typical foods that are consumed to obtain protein are beef, chicken, fish , turkey and eggs, and these are all good sources. However, in professional fighting, conditioning strengthening and muscle building, it is important to give attention to certain elements, they are as follows:
Fast Digesting
In order to eat often, practice hard, and make nutrients more effective, it is better to chose a protein sources that gets digested quickly. In this way, your stomach will be ready for the next meal and you will not stress your internal organs because the food does not stay in your system so long. The ideal protein source for this purpose? Fish. The old way was red meat. For the purpose of getting protein however, red meat or beef is not the best because they stay in your stomach longer. If the food stays longer in your stomach, you probably cannot begin training soon. And when you are training, you are likely to throw up. With fish, you can eat more often and you will not feel heavy when you train. This is critical because 9increaisng muscle mass requires a lot of protein, so you will need to eat as often and as efficiently as possible.
Acid and Alkalinity
Acid is toxic to your body. You particularly want to avoid acidic foods when you are tired, sick, or injured. One acidic food, which is also a protein source, is meat. Overall, beef is the worst because it is acidic and contributes to cholesterol and fat gain. It also sticks to the wall of your colon, which will make all nutrients inefficient and unable to be absorbed into the colon. If you are curious to see how negatively your colon is affected, take a moment to look at your stool. The healthy kind is light brown. If you see a dark brown or black stool, you'd better change your eating habits. Your body is the biggest asset to enable you to train hard and become a better fighter. Thus, treat it right and eat properly. Remember, the best food is fish, which is not acidic to your body. Here are a couple final comments on acid. Acid slows injury recovery, so you want to avoid acidic foods. Dairy is not much of a protein source, and it is also acidic. The bottom line? Pay attention to what you eat.
Health
If you eat right and train right, you will stay healthy, enhance your fighting career and slow down the aging process. Interestingly, you can get in shape in a healthy or unhealthy way. Of course, you might as well do it in a healthy way if you are going to get into shape anyway, right? Stay with fish for a source of protein, and as long as it is your basic eating habit, occasionally consume beef, chicken, and turkey.
Good Carbs
You need to have a good amount of carbs for each meal. While the amount differs according to an individuals body and condition, try to adhere to this ratio for each meal: 50% carbs, 40% protien and 10% fat. Do not count vegetables for complex carbs. For complex carbs, eat brown rice, barley pancakes, wheat bread, corn, sweet potatoes, yams, oatmeal, and so on. Although the following are not better carbs than the ones I mentioned above, you can also consume rice, pasta, potatos, bread, and so on. Long lasting carbs like complex carbs are important for energy, protein synthesis, and muscle strength. Do not worry about increased fat. Make sure you eat enough carbs. This is important because when you train you do not want your body to utilize protein for an energy source. Carbs are as important as protein, especially when you are on mass/strength gain program
Vegetables
Everyone knows vitamins and minerals cannot be ignored. In this mass building/strength gaining situation you will not see the most effective progress without them. Protein and carbs need vitamins and minerals to be absorbed. They help you recover from fatigue so that you can get back into hard training right away. How can you get vitamins and minerals? Eat tons of vegetables. Yes, in each meal, consume salad or steamed vegetables. Be careful not to cook them too long. High heat destroys their nutritional value
Water
Water is the fastest energy source. It helps you recover from fatigue, and it helps get rid of toxins in your body. Drink water between sets when you weight train. You will feel more fullness in your muscles and stronger even in the middle of training.
Mass building meal plan
Note: The amount of foods indicated below is not applicable for all people. This is for an adult fighter who weighs 190lb with 10% body fat.
7am/Meal 1
Six egg whites and one yolk
Two scoops of protein shake (50g) with a banana and other fruit
Two slices of wheat bread
One potato or one bowl of oatmeal
One glass of orange juice
Two large glasses of water
Multivitamin - one cap
10am/Meal 2
One fish fillet (200g)
one to two potatoes
one bowl of salad or steamed vegetables
One piece of fruit
Two large glasses of water
12:30pm/Meal 3
One large chicken breast (200g)
Half a bowl of pasta (Barley pasta is better)
one bowl of salad or steamed vegetables
two glasses of water
3:30pm/Meal 4
Two scoops of protein shake (50g) with a banana and other fruit
6:30pm/Meal 5
One large steak (200g)
one to tow potatoes - yam or sweet potato, or one bowl of rice or pasta
One salad
One glass of Orange juice
Two glasses of water
10pm/Meal 6
One scoop of protein shake
three egg whites and one yolk
half bowl of oatmeal or two slices of wheat bread
one glass of water
Key Points
* You must eat consistently to grow. When you are done with training and practice, make sure you fuel your body with good carbs and protein
*When gaining, do not worry so much about increasing body fat. Once you change the routine, it will come right off. But, do not get fat! Train hard.
*Drink plenty of water. You can drink as much as 1 gallon a day. It is instant energy and speeds up your metabolism.
*Although the above program does not focus on acid and alkalinity, it is important to eat alkaline food for your health and better performance. This touches on another subject and will be explained another time.
*Eat plenty of vegetables, They are like oil for a car. Without it, your car will not move.
Ken Yasuda, a professional sports trainer/coach, has worked with the New Japan Pro Wrestling Federation, Team Inoki, and others. Following is a partial list of some of his notable clients.
Don Frye (UFC Champ)
Ichiro Suzuki (2 time MVP, Seattle Mariners)
Kazuyuki Fujita (Team Inoki)
Kaz Hamanaka (Team Inoki)
Wanderlei Silva (Pride Middleweight Champion)
Don Wilson (Kickboxer)
Fabiano Iha (UFC Fighter)
Kendo Ishizawa (NJPW)
Nakamura (K-1)
Oleg Taktarov (UFC Champion)
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