Need plenty of help

[UseoForce]

My first tournament is coming up Feb. 19. I currently weigh 160 and will be fighting in a max. 164 weight class. I'd like to get down at least a pound (Just in case the tournament's scales are skewed or something), but I want to continue improving my strength. I've only been strenghth training for 2 years, and only seriously for about a year, so I'm still at the point where I can feel improvement from just a few days (and I feel decline after just a couple days of not using a particular muscle group).

Can anybody give me training, nutrition, or just general tournament advice? Thanks.

[UseoForce]

Any supplements I should be taking? All I take now is a multivitamin and protein.

[SubGrappler]

Would help if you gave me a location, but kettlebells are something worth looking into:

http://www.dragondoor.com/

Atkins diet is also very good for maximizing muscle to fat ratio (i.e. it gets you real cut).

[UseoForce]

Thanks for the reply.

I'm intrigued by the kettlebells. What advantages to think they have over freeweights? What have your results been?

Also, doesn't the Atkins diet put you at a loss for energy? Four days a week, I'm at Combat Hapkido or BJJ class. On off nights, I do a fast mile (5:50 or so) followed by weights and sometimes some time on the bike. I do a lot of activity, I need energy to burn.

I'd appreciate another reply, thanks.

[SubGrappler]

Thanks for the reply.

I'm intrigued by the kettlebells. What advantages to think they have over freeweights? What have your results been?

Kettlebells do a great job of recruiting muscles when you do a workout. Many freeweight and body building type exercises only work specific muscle groups- great if you want to have a nice physique, but it "teaches" your muscles to work in isolation, whereas the kettlebells work together with stabilizing muscles.

For instance, in any sport you do, you never use just one muscle at a time, as you do in body building exercises, but rather numerous muscle groups, as you would with kettlebell workouts.

My results with them have been rather good- better than I had when doing a more traditional body building workout.

Also, doesn't the Atkins diet put you at a loss for energy? Four days a week, I'm at Combat Hapkido or BJJ class. On off nights, I do a fast mile (5:50 or so) followed by weights and sometimes some time on the bike. I do a lot of activity, I need energy to burn.

I'd appreciate another reply, thanks.

Atkins doesnt put you at a loss for energy, but rather while your body is attempting to adapt to the diet, you will feel rather tired. This often lasts for about a week. Most people's bodies burn carbohydrates as a primary source of energy. In Atkins, you're trying to shift the main source of energy from carbs to fat. The actual chemical process for breaking down fat into energy takes much longer than carbs. When you start limiting your carbs, you limit your bodies primary source of energy, which makes you tired. Once your body adapts and starts using the fat for energy, you'll be fine. Its almost like slowing down the gears so you can throw them in reverse.

As far as needing energy to burn, there is 4 calories contained in a gram of protein or carbohydrate. There are 9 calories per gram of fat- you'll could very well double your daily calorie intake.

[UseoForce]

Thanks, I'll think about this

[TheAnimal]

right now concentrate on your skills- light guys seem really heavy and strong when they have good technique. the tournaments coming up real soon, its probably not the time to try and completely change your body type.

[TaeKwonDo Afficianado]

As for supplements the only one I take is a multivitamin now and then and whey protein.

I used to take creatine but now I think it can be dangerous, I am not sure but I believe it may lower your natural production of it, much like steroids, etc. can make your body do funny things.

Anyways, I also feel "bad" if I don't work out every day but in reality I do not believe you lose any muscle if you don't work out for a while, it would probably take a month or 2 or 3 to start losing real muscle if you don't work out.

As for weighing in just remember that water weight is key. You will want to have water in you for the competition itself but I beleive they weigh you a while before, so you could not drink for a while (or just a little bit) to make the weight requirement.

And if you don't want to take that route, do like double or triple the amount of cardio you normally do starting about 3 days before the tournament, but eat normally. Just guessing, at your weight you would probably lose 1-3 pounds.

The remaining time until the tournament is not enough to make "big" gains in strength, so just lift normally until then, maybe taking the day before (or 2) off.

Good luck and all the best,

tom

edit: as for feeling increases in just days, or weakness from not doing it, it is kind of "all in your mind". I would say it is due to tired muscles, muscle memory, etc. It's possible but I kind of doubt actual strength is going up and down in a matter of days.

[waxonwaxoff]

i do not think creatine is harmfull at all

[ps1]

I would strongly discourage the Atkins diet (complete cutting of carbs) to any athelete. Especially one who is trying to get stronger. Your body will, in addition to fats, break down amino acids (building blocks for proteins). This will limit your gains in strength. Just cut back on the carbs. Don't eliminate them completely.

Also, visit https://www.ironmind.com

it has alot of great info on strength training.