I did Muay thai competition but I wanted to gain some serious mass so I quit and now I train at the gym since 6 months, I gained 10kg and almost no fat.. When I'll reach 75kg with 6-7% bodyfat I stop gaining mass and going for competitions in MMA.
ATM I try to eat 3500cal/420g carbs/165g prots/110g fat everyday except 1 day in the week where I eat w/e I want and drink w/e I want.
Nutrition:
• normal carbs : Fruits
• other carbs : Oatmeal, sweet potatoes, rice, broccoli, spinach
• Proteins : Eggs, tuna, skinless turkey or chicken, very lean beef.
• Fats : peanut butter, fish oils, olive oil, canola oil, and flaxseed oil
Fast sugars after training
milk 1,5La/day
Water 3-4L
Brown bread only
Organic food as much as possible!
Program:
(1min rest each set)
Mon; biceps, triceps, chest, traps
Tu; shoulders, back, abs
Wed; legs, traps
Thur; shoulders, abdo, biceps, triceps
Week example:
Day 1: Workout
Day 2: Workout
Day 3: Workout
Day 4: Workout
Day 5: rest
Day 6: Rest/workout
Day 7: Rest/workout
That's it I think, I don't take any supplements (prots/creatine).