Muay Thai Diet

[tried]

Hey team,

Just after a few opinions, ideas, hints or tips!

I've been doing Muay Thai now for about 2 years approx 3-4 times a week which consists of pad work, sparring conditioning (flipping tractor tyres, hitting them with a sledge hammer etc). This varies from class to class.

I am nearly 24 and around 6ft1. I had been sitting around 75kg until I started doing some compound lifts like squats, bench, deadlifts, over head presses etc to try and gain some size and strength. I am now up to around 80kg-81kg. I am stoked about this as it is the heaviest I have ever been and I am so much stronger.

My main question here is what should my diet look like if I am to continue lifting 3 times a week or so and also train?

An average day may consist of porridge in the morning and 2 tablespoons of flaxseed oil if I remember.

Playlunch might be a protein cookie(or shake if I have any) and a banana.

Lunch maybe a 12inch sub or butter chicken (heaven forbid).

Afternoon tea maybe a peice of fruit again.

Tea would generally consist of a kumara cut up into chips and put in the oven and a steak of chicken breast.

I tried using the myfitness pal app as I had seen suggested on here but when compared to the calorie calc on here the difference of my maintenance calories is about 600. Which seems a lot.

Also it's hard to ascertain what my activity level is between the two because one asks if I work at a desk (which I do) and the other asks for your job and how active you are during the day. During the day not active at all. Evening very active high intensity. They seem to be very different.

Any help on this for diet ideas etc or ideas from people who are maybe in the same position would be much appreciated.

Cheers

[Cameron_R]

I tried using the myfitness pal app as I had seen suggested on here but when compared to the calorie calc on here the difference of my maintenance calories is about 600. Which seems a lot.

Also it's hard to ascertain what my activity level is between the two because one asks if I work at a desk (which I do) and the other asks for your job and how active you are during the day. During the day not active at all. Evening very active high intensity. They seem to be very different.

I am no expert about the diet question you have, but I am a little obsessed about MyFitnessPal.

In MyFitnessPal what you can do is; in your profile choose the lifestyle for your average day without training, and then each time you train add that as a Cardiovascular activity to get extra calories for that day.

So for example, I have a desk job and I go to the gym at night about 4/5 times a week. I choose Sedentary lifestyle in my preferences to get my maintenance calories, then each time I go to the gym I add in the activity I did to see how much more calories the app thinks I can eat that day.

[Pseudonym]

I tried using the myfitness pal app as I had seen suggested on here but when compared to the calorie calc on here the difference of my maintenance calories is about 600. Which seems a lot.

It is a quite a difference, but remember these calculators can only give estimates. The actual maintenance calories figure will vary hugely from person to person anyway - by at least 600cals, and often more! They're a good starting point, but don't ever treat them as gospel.

Your diet looks good, but quite light on protein. Add a couple of scoops of protein powder to your porridge, and again for afternoon tea.

If you're trying to add weight, you may need extra carbs to offset all the cardio you are doing with Muay Thai.