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Righto so have been very sick for past 6 months, lost some muscle, strength & gained some fat. Currently sitting at:
23 yrs
180cm
79.5kg
Bodyfat % I'm guessing around 20-22
Here is what I am doing at the mo:
Day 1
5x5 weighted squat
12x3 jump squat
5x5 bench press
5x5 row
5 sets pullups (as many as I can, about 5-8)
Skipping 10 min with 10s sprints every minute
Shadow box 4 min
Practice 2-3 combos 15 min
Heavy bag - either hooks as hard or straights as fast as I can: 20s on, 20s off for 4 min
Ab circuit - 20 sit up, 20 leg raises, 50 russian twists, banana hold. 1 min rest. Repeat circuit 3x
Static stretches
Day 2
2 mile run fast as I can
Day 3
5x5 weighted squat
10x3 weighted side lunges
5x5 overhead press
12x5 deltoid raises
5x3 deadlift
Skipping, boxing and abs same as Monday.
Day 4
Rest or go climbing
Diet:
Biggest meals are breakfast and pre-exercise - fruit, oats, wholegrain pasta or bread with a protein or legumes.
Other meals are small servings of vegetables, fish, cheese, nuts - minimal carbs.
Red meats once every fortnight-ish.
1) Advice on this? I've been building strength back slowly but feel exhausted from not eating much - have been trying to lose the fat so trying to maintain a calorie deficit. Maybe is it better to just focus on building strength/cardio/some muscle (still eating healthy but just more) and then do a 12 wk cut or similar later?
2) Weigh-ins are usually the day of the fight for NZ amateurs. How much is a sensible amount of water weight to expect to be able to lose to make weight?
3) Before getting sick coach reckoned I should try and fight at 75kg... next weight division is 81kg. Thoughts/your experiences?
23 yrs
180cm
79.5kg
Bodyfat % I'm guessing around 20-22
Here is what I am doing at the mo:
Day 1
5x5 weighted squat
12x3 jump squat
5x5 bench press
5x5 row
5 sets pullups (as many as I can, about 5-8)
Skipping 10 min with 10s sprints every minute
Shadow box 4 min
Practice 2-3 combos 15 min
Heavy bag - either hooks as hard or straights as fast as I can: 20s on, 20s off for 4 min
Ab circuit - 20 sit up, 20 leg raises, 50 russian twists, banana hold. 1 min rest. Repeat circuit 3x
Static stretches
Day 2
2 mile run fast as I can
Day 3
5x5 weighted squat
10x3 weighted side lunges
5x5 overhead press
12x5 deltoid raises
5x3 deadlift
Skipping, boxing and abs same as Monday.
Day 4
Rest or go climbing
Diet:
Biggest meals are breakfast and pre-exercise - fruit, oats, wholegrain pasta or bread with a protein or legumes.
Other meals are small servings of vegetables, fish, cheese, nuts - minimal carbs.
Red meats once every fortnight-ish.
1) Advice on this? I've been building strength back slowly but feel exhausted from not eating much - have been trying to lose the fat so trying to maintain a calorie deficit. Maybe is it better to just focus on building strength/cardio/some muscle (still eating healthy but just more) and then do a 12 wk cut or similar later?
2) Weigh-ins are usually the day of the fight for NZ amateurs. How much is a sensible amount of water weight to expect to be able to lose to make weight?
3) Before getting sick coach reckoned I should try and fight at 75kg... next weight division is 81kg. Thoughts/your experiences?
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