my Arte Suave

As much as I have done and continue to do, in sport jiu-jitsu, and my strength and conditioning. I find myself constantly questioning my dedication. Is it enough. And I always always side with, no.

I wonder if its the same for a lot of people?

What I am taking currently..(supplements 20Sept2011)

A lot has changed in my way of thinking as far as supplements are concerned.

For one, I recently am just becoming super inclined to just how much of a farce the Supplement Industry is. Another thing they arent FDA approved. So essentially anyone, Joe Shmoe, can put a powder together, call it, Hard Body in 5 days and sell it, with no consequence to them what so ever.

Anyway the only things I believe in now is:

1. Protein powder (whey, casein) And the walmart brand will suffice enough. Wal-mart’s has the whey isolate kind from body fortress. Isolate is the most rapidly absorbed protein there is. I do pay up to 50-60 for this whey/casien protein blend thats great! I also have the whey isolate from Body Fortree (wal-mart)
2. Multi vitamin or just a Complex vitamin B, Vitamin D, and Fish Oil.
3. And creatine if I have it! Or have extra money for it. 

That is it. I think a lot of people over think this. I am trying more and more to rely on eating more whole foods for my macronutrient needs (fats, protein, carbs). Everything you see in a magazine, or market, throw skepticism at it.

Get smart, save your money.

WOD: 90%..circuits, strength and endurance.

Warm up: 5 minute run, alternating sprints and jogging

The goal was to elevate my heart rate, and get loose.

Circuit 1: 3 Rounds, 6 Reps each.

Bar complex 95lbs: upright row, bent over row, push press, tricep extentions, bicep curls, snatch. (this was none stop all exercises 6 reps each, you want to be able to knock everything out as fast as possible, there will be lack of technique, just horse the weight if your getting tired)

Put the bar down..6 (20 inch) box jumps, followed by 6 ring pull-ups

Circuit 2: 3 rounds, 7 exercises 45 seconds each, 15 seconds break.

Battle rope squat jumps (making sure to press the rope when you jump)

barbell snatch

box jump

dumbbell curls (this is ment as a break but were still non stop)

sled push (with a 45lbplate)

KB one arm swings

battle rope slams (wish I did snatches right after this)

*My exercise selection isnt as important as my exercise location. If you notice, I would do exercise like the box jump to elexbate the crap out of my heart rate and then immediately do some sort of lifting. This is the kind of feeling bjj competition or mma for that matter will feel. You have sprinting sprinting sprinting, then a power/lifting (snatch)/pushing (sled push) movement.

Finisher circuit: 3 rounds 6 reps each.

Bar complex: same as the first bar complex, except there are squats holding the bar at your side, and add a clean, and doing a behind thee head press, and a push press where the bar is infront of you. I really wanted to tax my grip.

Felt great! You know today I did not want to grind myself into the dirt with a 100% day, where im literally finding it hard to move afterwards, because this week was super intense, and yesterday I was very tired after both bjj sessions. Actually I was supposed to do this work out yesterday before bjj.

I would definitely say this was about 90 percent, full 100% would have been to do sprints  or hill runs right after. It was a good session and I was able to get my heart up to 188 bpms. I am always trying to mimic a real bjj fight.

great day!

Re-up on supplements, picking up the intensity

And I am also trying some new things. First I got some BCAAs (branch chain amino acids) are super important, check here for more detailed information http://tinyurl.com/32by87f, Glutamin, and trying out creatine which is said to improve not only strength gains but also anaerobic capacity. I am looking to push myself into the ground this month getting ready for the ADCCs Feb 5th, and I am going to need all the help I can get as I bump up my S&C days from 2 to 3, and as always the BJJ sessions will be intense, I will be training mostly two a days, sometimes 3 with S&C, on Mon-Tue-Wed-Thur, Friday is off sometimes or really light drilling, Saturday is either light or hard, and Sunday is completely off. I will strength just a little bit in the form of the Olympic lifts I do during circuits. I will be working hard until 8 days before Feb. 5th.

For everything I spent under $100.

I am also taking the following:

Fish Oil

Vitamin A, B, C, D, and E…All complex

Glucosamine (Finally trying this ish out.)

Magnesium

Calcium and

Zinc

It would be cheaper to get a multivitamin like Multi Pro 32x. And You would be covering more bases..But who could pass up a deal son!?

The Warrior Diet

Its still on…It has been a since October 2009 I have been on this diet. I can’t honestly even call it a diet, It is just who I am, its a lifestyle, plus I’m a poor college student =)

To revisit, The Warrior diet, as per Ori Hofmekler consist of eating ONE BIG MEAL A DAY. Thats right one big meal a day. So when people are trying to get the calories they need for the whole day eating all these small meals in a day, someone on this diet, such as myself, can get all the calories from the foods he/she needs in one sitting. There is a certain window for when you can eat, I have not read the book (The Warrior Diet) in a while, but some say its 8 hour you get to eat ANYTHING YOU WANT, while I suscribe more to a 4 hour window. My training schedule with BJJ and S&C make me super busy.

In the morning I eat nothing or have a banana or coffee (depending if I am having University classes)

Then throughout the day depending on training, after practices I usually have a banana or a sports drink, then if I am sitting around studying or chilling I have yogurts or fruits, if I feel terrible because of some session, I will have a protein shake.

At night after all is said and done, I really do eat whatever I want. And it is beautiful. lol Usually I try to include greens (salads, steamed veggies, and stuff) and eat those before anything else. Then it’s on like donkey kong, rice (I LOOOVE RICE), or potatos, meats (i tried only to eat red meats a few times a month or zero before competition). This is truly an awesome time in my life because my biological response to eating at this time is i feel like I “EARNED” it, like I am really truly hungry. This hungry is a different kind of hungry and its difficult to describe.

This Diet is not for the weak lol at first anyway, but after a week you will get used to it easy.