File :-(, x, )
Small guy wanna bulk Anonymous
Hai there /fit/.
I'm 5.4, 134 lbs, 19, guy.
Aiming for 145-155.

I currently training boxing 2-3 a week (depending on work schedule)
I weight lift 2-3 a week (depending on work schedule)

I'll start using 5x5 next week. I have acess to a gym and i have acess to wieghts at my boxing gym.

Does anybody have any tips for me conecerning lifting or nutrition ?

Pic related, is what i'm aiming for.
>> Anonymous
www.crossfit.com
>> Anonymous
>>172233
Op here, thanks for the link but I have a question : Should I start doing 5x5 then trying crossfit or should I jump in crossfit right now ?
>> Anonymous
>>172253


If you've got your lifting technique down, with some good max limits already established... you'd probably be fine starting right off the bat with Crossfit.

Preferably though, you should lift heavy for a few months to establish a really good strong set of lifts so that you can lift heavy in Crossfit. Then you'll get the best balance of strength and speed.

I started Crossfit with little lifting experience, which made it impossible to get fully behind the lifting WODs. So I dropped Crossfit for the most part to work on Rippetoe's: Starting Strength.

I'll lift for about 6 months in total, then switch back to crossfit with a strong lift day stuck in now and then.
>> Anonymous
>>172257
considering that I'm boxin 2-3 times a week how would you set-up my training.

First few months
Something like. Boxing: Monday, Wednesday, Friday.
Starting Strenght: Tuesday:,Thursday:


Then:
Boxing: Monday, Wednesday, Friday.
Crossfit:Tuesday:,Thursday:
5x5: Sunday
>> Anonymous
>>172253

Crossfit is 3 days of work, 1 day of rest, and then repeat. If you end up deciding to do Crossfit, you're supposed to follow the Workout of the Day, but what a lot of people do is to modify the schedule by making Days 2 and 6 they're heavy lifting days .The folks at Crossfit found that strength athletes adapt more quickly to all around athletic development, so you might be better off developing a strong foundation if you're not already into lifting.
>> Anonymous
>>172276
Ok now i understand, so crossfit isn't the best solution for me then since i wanna still be able to be boxing 3 days a week. (i'll switch to muay thai in august) ?
>> Anonymous
kid yamamoto is a beast
>> Anonymous
>>172279
That's why he's my inspiration. He's one the small guy who's successful in the world of MMA.
>> Anonymous
>>172275


Starting Strength is a very specific program that you should really follow to the LETTER... in order to progress quickly and strongly.

It is a 3 day a week program... I do mine Tuesday, Thursday, Saturday.

SS discourages people from doing too much cardio around the program... which obviously is going to conflict with your boxing.

If you're going to keep up the boxing whilst you lift (I would) You're going to need to eat A LOT... and get as much sleep as you can in order to keep gaining strength.

You won't end up as strong as you would if you stuck to the program and nothing else... but you should still have a very adept grasp of lifting with some repsectable max lifts.

Then, as the other poster said, you'll be able to move onto Crossfit quite well.

When you move onto Crossfit... you'll likely be in no shape to box and preform the WOD on the same day... you should be totally slaughtered after every WOD so boxing afterwards won't work.

You don't need to follow Xfit as gospel either... you can take the WODs and do them on the days between boxing and still see incredible progress.
>> Anonymous
>>172287
Yeah i knew Starting Strength was a 3 days a week program that should be left untouched but i tried to make it fit in my schedule.

The main thing that pisses me off is since i work during the week-ends till 5 pm, my gym closses to early during the week-end ( around 4pm) so I can't lift during saturdays and sundays...

I'm really thinking about ditching that place to find a 24h/7 gym.
>> Anonymous
>>172293

That would help.

When you get seriously into SS, you'll want the flexibility that a 24/7 gym can offer. If you drop a few days for whatever reason, you'll be desperate to get back in at the next possible oppertunity.
>> Anonymous
>>172300
Ok, thanks for the tip.

And nutrition-wise: what should i aim for ?
I'm already eating 6 meals a day with a focus on protein and slow-digesting carbs
>> Anonymous
>>172283

sean sherk ftw?
>> Anonymous
>>172312

Sean Sherk is taller than I am, and he got his ass handed to him by BJ Penn. But i agree, he's one hell of a fighter.
>> Anonymous
>>172317


He wasn't rocking too bad in that fight to be fair. He just started to play it too dangerously and BJ used his awesome game to take him out... but he certainly wasn't dominated.


I actual share a similar physique to sherk... short and muscly lol.

As for food... it sounds like you've got it down already. Just remember to consume at least one gram of protein per pound of your bodyweight.

SS actually recommends that you drink a gallon of milk a day in surplus to a well balanced diet. You don't have to drink a gallon if you don't want... but a good few glasses of milk a day will really help pack pounds on you.

Even the skinniest guys pack pounds on like crazy with SS and a gallon of milk.
>> Anonymous
I'd like to point out that BJ Penn follows a Crossfit based workout.
>> Anonymous
>>172335
Really?
I didn't knew
>> Anonymous
>>172332
Skim milk or whole milk ?
>> Anonymous
>>172378


Doesn't matter too much. I drink semi-skimmed because my folks have some weird prejudice against full milk.

If you can though, go with full. Either way, a good few glasses a day should give you a big calorie and protein boost.
>> Anonymous
Kid Yamamoto, Fuck Yeah !
>> Anonymous
Aww. Look at the little dude. Isn't he cute? Heya there, lil fella. How's it going down there?
>> Anne on a moose
>>172226
posting purely from experience
i hear that giving a day rest for an area is good, but i never fucking listened.
low-rep, high-weight... curls, side-lifts, benchpress, legpress... do it till ya cant, and try to do it again after the cycle is done.

Start at 14, when i was 15 i could benchpress 225 and curl 50 lbs. unfortunately, i was also fat.
Also got mild scurvy due to diet changes...
6 years later, im getting back into it. no real muscle loss
>> Anonymous
>>172765
You do realise that he'd kick your teeth in if you'd said that in his face ?
>> Anne on a moose
>>172769
also, if you're healing slow, try looking into meditation... though shits a fucking minefield of bullshit.
Properly done, both shortterm and longterm, it boosts mental relaxation which results in calmer chemical types which results in quicker healing time.
Just quiet in a armchair, ponder, or not...
First day, 5 minutes will drive you crazy.
eventualy, you will sit for... until you need a smoke.
It can be quite serene
>> Anne on a moose
>>172780
embrace the mind to master the body
>> Anonymous
>>172773

Pshht. I'd snap his forearms in half. He better stick to fighting 155 lbers. I'm not even an MMA fag. Just bigger than this runt.

Lol, napoleon complex.
>> Anonymous
     File :-(, x)
>>172846

FUCKING LULZ
>> Anonymous
>>172846
lawl
>> Anonymous
>>17284646

Size isn't important as speed
>> Anonymous
>>172846

Anon reveals his true knowledge of MMA
>> Anonymous
>>172857

Your girlfriend told me otherwise.
>> Anonymous
>>172846
pound for pound he's stronger than you and if he land something like that you're fucked

http://youtube.com/watch?v=tUsF7HQ0CtY
>> Anonymous
>>172283
everyone in small weight classes is small, faggot
>> Anonymous
>>172846
this
http://youtube.com/watch?v=PF0hik7ruUc&feature=related
>> Anonymous
>>172866

exactly how tall is this guy?

al lightweights are in the range of 5'6''-6'
>> Anonymous
>>172866
take a look at the ufc lightweight class
they are around 5.8-5.10 might be small for you but it's taller than I am
>> Anonymous
>>172873
he's 5.3
>> Anonymous
>>172877

then he's an exceptionally small lightweight.

fucking>>172866needs to learn his shit
>> Anonymous
>>172861

HAHAHA OH I GET IT

IT'S REFERRING TO SEX

AND YOU HAVING IT

WITH MY GIRLFRIEND
>> Anonymous
>>172880
indeed, i'm OP and has stated before i'm 5.4 (small fag) that's why i look up to him since he's around my height same thing for Manvel Gamburyan.

I don't know if i'll grow a bit more but for the moment these guys are the only one i can refer to in term of size
>> Anonymous
>>172883
>i'm 5.4 (small fag) that's why i look up to him

Lulz. He's the one guy you *don't* look up to.
>> Anonymous
>>172893
you know what I mean, still lulz
>> Anonymous
>>172883

If you're >21, odds are no, you've hit your mark

keep working though, always nice to see the little guy sink the favorites.