SAMPLE NUTRITION PLAN FOR COMBAT ATHLETES

In the quest to lose weight, get ripped, make weight for a fight or lean out, nutrition is the number one key to reaching that goal. You have to have a solid diet plan.

Don’t get me wrong, the more metabolic exercise you add the healthier your heart, stronger your bones, more muscles you will have and the faster the fat will burn.

So, during my training for my Muay Thai fight, I thought I would shoot this video of a typical nutrition day for me, but also wanted to show you that for under $31.00 per day, you can eat incredibly healthy.

This video is RAW, but I am sure you will get the picture.  If you are an active man or woman that trains with high intensity then you will have NO PROBLEM getting ripped and losing weight with a typical nutrition day as I show you.

Believe me it works, I actually went from 196lbs-178lbs in just over 7 weeks and maintained muscularity and strength…I was ripped! The healthy nutrition fuelled my workouts and helped me to recovery during the tough workouts.

Also in this post, you get a sample 3 day meal plan, I have giving you my nutrition strategies and what NOT to eat so check it out!

[youtube]http://www.youtube.com/watch?v=7b3APXbzQqU[/youtube]

 

SAMPLE 3 DAY GET RIPPED NUTRITION PLAN

  • AFTER EACH TRAINING SESSION I HAVE 2-1 CARBS TO PROTEIN SMOOTHIE
  • DRINK WATER WITH EVER MEAL AND IN BETWEEN
 DAY 1
MEAL 1 OATMEAL AND PROTIEN POWDER WITH FRUIT
MEAL 2 EGG WHITES AND EGG NOODLES (MIXED) – CHEESE
MEAL 3 CHICKEN AND SALAD
MEAL 4 LIBERTE GREEK YOGURT WITH FRUIT AND ALMONDS
MEAL 5 RICE AND CHICKEN WITH VEGGIES
MEAL 6 COTTAGE CHEESE and STRAWBERRIES

DAY 2

MEAL 1 ENGLISH MUFFINS WITH EGG WHITES AND CREAM CHEESE – TOMATOES
MEAL 2 VEGGIE PLATE WITH LEAN TURKEY SLICES
MEAL 3 TURKEY SANDWHICH
MEAL 4 FRUIT PLATE WITH PROTEIN POWDER
MEAL 5 POTATO (SWEET POTATO) SPINACH SALAD
MEAL 6 LIBERTE GREEK YOGURT WITH ALMONDS AND BANANA

DAY 3

MEAL 1 PROTEIN SMOOTHIE – MADE WITH WATER MIXED WITH FRUIT
MEAL 2 RICE AND EGG WHITES
MEAL 3 PASTA WITH TUNA IN RED SAUCE AND BROCOLLI
MEAL 4 TUNA WITH RED KIDNEY BEANS
MEAL 5 LEAN RED MEAT – SWEET POTATO – VEGGIES
MEAL 6 PROTEIN POWDER MIXED WITH WATER – CHOCOLATE

Stay tuned for the FUNKMMA – Nutrition for Combat Fighters E-book coming soon! This downloadable eBook will give you all the information and meal plans for training and cutting for fights, targeted to both male and female combat athletes.

FUNK’S NUTRITION STRATEGIES

There are so many different diets out there that ell you so many things. They try to complicate it for you, Low carb, low fat, high protein, high fibre, Chinese tea secrets, 2 day fasts, detox diets…. It’s all WAY too confusing for new dieters when in fact it is very easy once you understand it.

They key to nutrition is to “Keep it Simple”.  Eat clean, raw, real healthy foods as much as possible.  More vegetable, fruits, lean meat and fish, quality fats, grains and drink the hell out of water!

Obviously if you are a women you are serving size will be much smaller.  Even my Fiancé Angela would eat like this and she is as fit as a fiddle.

This is NOT a nutrition sample for a man or woman who does not work out or is not highly active.

So how does it work, or what are the rules…I can simplify it by giving you Funk’s 10 Nutrition Strategies

FUNK’S 10 NUTRITION STRATEGIES

  1. Every meal must have a PROTEIN
  2. EAT A MEAL AFTER YOU TRAIN – You must eat a meal within an hour after your training..containing 2-1 carbs to protein
  3. PROTEIN SHAKE – Try to get protein shake/smoothie immediately after training with 3-1 carbs to protein
  4. PREPARE YOUR MEALS – You have to have food ready to eat at all times, especially if you are on the road, bring food with you.
  5. DRINK WATER with all meals, in between and during training
  6. Eat as much REAL FOODS as possible – eat real fruits, veggies, lean meats, grains and healthy fats
  7. EAT EVERY 3 HOURS – Try to eat every 3 hours. Don’t be afraid to add another small healthy meal/snack if you feel like you have no energy or if you have a long day.
  8. EAT YOUR CARBS – Carbs gives you energy, so you need to use them to get you through your workouts – don’t be afraid of carbs but make sure you earn them!
  9. DO NOT STARVE – When you starve your body will hold onto every last bit of fat so that it is protected – It’s the opposite of what you want
  10. GIVE YOURSELF A CHEAT DAY – Give yourself one day each week to eat what you want – ONLY ONE DAY! The rest of the week, EAT CLEAN!

 

WHAT NOT TO EAT – IF YOU WANT TO LOSE WEIGHT AND GET RIPPED

Foods and Drinks you MUST stay away from if you want to lose weight

  1. Soda, Diet Sodas and Fruit Juices (tons of sugar and lots of empty calories)
  2. Processed Foods
  3. Packaged or Frozen Foods
  4. Alcohol (empty calories and usually leads to bad food choices when drinking)
  5. Sugar
  6. Fast Food (McDonalds)
  7. Creamy salad dressings (Ranch, 1000 Island, etc.)
  8. Muffins

Cut all these foods out of your nutrition plan and diet and you will forever be FREE of FAT!

This entry was posted in Diet and Nutrition Tips, Diet, Nutrition and Supplements and tagged , , , , , , . Bookmark the permalink.

63 Responses to SAMPLE NUTRITION PLAN FOR COMBAT ATHLETES

  1. T-Roy says:

    I would like to thank you for all the videos you post. Because of you I have become a better fighter. so Thank You

  2. mcox23 says:

    Your info is fantastic! I enjoy all the helpful information that you are sharing! Keep it coming please 🙂

  3. JacobRogers says:

    I’m looking for a diet to specifically target the abs and want to know if this diet plan would work. im not looking to lose weight im 5’6 125 pounds and im in 8th grade. My stomach is lean but isn’t bulging out with ab muscles. Im active and looking to get a ripped 6 pack. And also I can not eat eggs or salads…Please help! Thanks Funk, Jake.

    • MMABiker says:

      There is no diet, fat-loss, or workout plan that can target losing the fat on just your abs. If you can’t see your abs, you have fat on you abs covering your six pack. I am your same height but just garduated high school and had the same problem and to solve the problem I started focusing on working out to gain LEAN muscle mass and then focus on losing any fat left until I could see my abs. Don’t try to gain bulky muscle mass since it then will be hard to lose the extra fat over your abs because you also gain fat with bulky muscle mass.

  4. OnlyOneUnderwood says:

    wow, a good site thats free finally, way to represent for the scene man.

  5. MMABiker says:

    Would whole grain bagels be ok to eat as a source of carbs? Or is it best to stick to fruits, veggies, and brown rice for carbs?

  6. bigbluefan17 says:

    been loving this website bro keep up the good work

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