I was curious to my calorific intake as I haven't really ever monitored properly, I sort of ate/eat as I feel, and recently (well past few months, my appetite has really grown significantly. That's mainly because the average BJJ/Striking session uses anything between 700-1000+ calories (if you trust those polar HRMs - seems to be relatively accurate to be honest), and my average gym session is around 350-400 or so. Since I'm not bothered about being super lean (although at c. 14-15% I'm not complaining especially as I'm nearer 50 than 40 now
), I tend to eat a lot. However, I've seriously reduced/cut out UPF (although impossible to cut out completely and I can't be bothered too), and don't really have a sweet tooth, so I've just been eating mainly whole foods. I tend to have 4 large meals a day, with maybe a little snack (mainly fruits and nuts) between.
Anyway it seems that instinctively have been hitting my calories pretty well, I'm on around 3600 cals per day at the moment which is helping me maintain 96kg ish (I need to stay in the weight bracket of 94-100.5kg). I probably want another kg or two, but slowly getting back into some larger volume workouts, with strength and conditioning being my main focus.
It's amazing after over 25 years of lifting and learning about nutrition it's remarkable how instinctively you end up eating just what your body needs - ok I'm atypical as I understand metabolism and nutrition more than the average person, but it just proves if you arm yourself with some good information and live your life around it you can achieve some amazing results.
Although I'm one of the older people in my MMA club, I'm certainly punching way above my weight (excuse the pun), certainly my podium finishes seem to concur, but also I have 30 year olds expressing their surprise (not really admiration as such) at my ability to be so active and tough despite my age. Dad / old man strength and grit plays a lot into it too! ha!
Now this has been nearly 3 decades of work, learning and practice, I know those that have met me realise I'm not full of poo (I hope!), but it really does prove this is a long term game and you just have to keep at it. When I had my kids, I had pretty much "given up" on decent physique and I look back at photos and whilst still in shape, I was less lean, softer, and certainly less solid. After getting over a bout of mental health ****tiness I bounced back (mainly after lockdown, god that was awful and destructive) got back into MMA but really took S&C seriously again which honestly both physically and mentally have brought me back from the brink. I often am not in the mood, and I sometimes don't even progressively overload and just do an "easy" workout, or just kick the **** out of my punch bag, but it's better than nothing. Now that I take BJJ/MMA a bit more seriously it's driving my decision to train harder again, certainly for a older gent, but longevity too, my cardio is now remarkably better than it was, I'm more flexible, yet still deceivingly strong. Sure my powerlifting lifts are now ******* but I'm not training for that, and my training is very much functional / useful - hence things like Zercher squats, and DBSS and glute bridges etc...
I guess what I'm saying is, don't focus on today, or tomorrow's goals, even worry about your weekly / monthly, consistency over years is more important. However I concur consistent rubbish isn't going to help anyone but you have to be honest with yourself to whether or not you're REALLY trying or not. If you're not breathing hard or swearing mildly during a workout you're not trying hard enough. If you're snacking on crap food, you're not trying hard enough. I realised I was making excuses a lot rather than actually pushing myself (I'm not suggesting anyone here is, this is more of a self reflection).
Having a goal to aim for I think has been key, mine has been to make sure I'm fit and healthy for my kids (being an older parent) so that I can look after them and enjoy activities together for as long as I can. I had that moment of clarity one day when I realised that I'm not far off having teenage kids, and I want to be able to be active with them and them be able to rely on me, and for that I need to be fit and healthy and around to do that. It's one hell of a motivator.
What's your weekly agenda like? Juggling childcare, work and workouts is hard work - but you can make it work, it just requires some sacrifices here and there, maybe some compromises elswhere, but also some grit and determination too. Happy to have a chat (offline) or whenever (meet up for a coffee again!) if you want
Now signing up for a comp is HUGE!!
That's one hell of a motivator and thing to aim for! Well done mate - if you want a fanboy to come and whoop for you let me know!
