Any advice would be helpful.

[Myst]

ok well im 17 years old. 142-145 lbs. ive been doing kungfu for awile off and on from a teacher who retired but was a black sash and trained by a marine special force fighter. im doing mma class's in the summer. preferably muay thai, bjj. i do 10 of each kick i can do inside every morning.( circle of the dragon, back kick, crane lifting, muay thai leg kick, side kick, back kick, snap kick, round house.) i do alot of cartwhells i can do them one handed and on my forearms . i try to do 200 bicycle crunchs and 200 crunchs every morning along with 100 pushups ussualy 4 sets equal number for body training. i do my kicks pretty slow to train techquie and speed. i wear 5 pound leg weights on each leg and do my kicks and cartwhells. but i dont eat great so im trying to get a better diet plan. i drink alot of water. no soda. ive been eating white rice i just switched to brown rice veggies and meat diet. i bike to school about a mile everyday and about 2 miles at night. any better workout plans or other things that you could add to help me out? and i want a solid food plan cause my abs still dont show im tone enough but not enough muscle i guess i do alot of isometrics on bike and at school when i lift. but all the work might seem like it would make me great but i dont have great ab genetics my dad never had them even when he got out of the marine core. i need to start jogging and stuff but idk i need a good plan. i have the whole summer free except for mma class's so any tips would be nice=).

[Scott Bolinger]

well, I would start off with my beginners medicine ball routine. I have it posted at This is part of Chapter 1 in my I would do that, but also add the sit and side to side, then crunch side to side. Basically thats when you sit on the ground and touch the ball on each side of the floor, then go into a crunch position and go side to side with the ball.

Looks like you have a pretty good plan. Try and eat more fish, preferably red fish, that has the most omega in it. And chick, preferably breast. Eat a fair amount of fruit and dark green vegitables.

[Bjjexpertise@be]

The biggest thing if you want to gain weight/muscle is diet. If you think about it, in order to gain mass you have to consume more calories. Try to eat as often and as healthy as you can. Eventually you'll get to the point where you'll know what your body wants. Personally I just eat whenever my body tells me to and that's always worked for me.

[Myst]

i dont want to gain fat though. i only wanna gain muscle and stay toned. so can i keep eating brown rice, chicken, fish, fruits, veggies, and drinking 0% fat milk and alot of water and gain muscle and not look fat?

[Bjjexpertise@be]

Statitics show that people who eat more actually tend to weigh less. The more you eat the higher your metabolism, which is what you want. I hate to toot my own horn but I have a better appetite than any heavyweight I know and i'm still strong and toned at 10% body fat.
Trust me, eat more. Eat five meals a day and always try to make time to eat. And most importantly if your body tells you it wants to eat, eat. When it comes to this kind of thing your bod knows best.

[Myst]

ok well i had a half a bowl of rice humburger and veggies( brown whole grain rice). and then did a few cartwhells and jumps and kicks with 5 lbs weights on each leg.then rode my bike maybe 2 miles. what should early and what late in the day?

[Bjjexpertise@be]

Whatever you want. It's a misconception that you need to be super specific and strict with your diet. Just don't eat anything unhealthy and you're fine.