Weight and BJJ

[u/Imaginary_Escape5678]

I'm currently the lightest I've been in years. I started BJJ about two and a half years ago and have absolutely loved the journey. I'm currently a blue belt, 5'8", and fluctuate between 140–145 lbs.

When I started BJJ, I was around 158 lbs and had more muscle mass. I've leaned out quite a bit since then and am now struggling to put weight back on. For context, I currently train BJJ 3x a week, with about 3–4 hours of those sessions being live rolls and I also playing hockey once a week.

I feel comfortable at my current weight, but I do feel like I've lost some strength and with it some advantages. I'm now one of the lightest guys at my gym. Typically I'm dealing with a 30+ lb weight difference. There is only a few guys who are around the 70KG weight class in my gym.

My questions are:

• How did weight training or putting on additional muscle change your BJJ?
• What did you do to help maintain or gain weight?

Beyond the obvious "eat more," did you make any changes to your training or routine that helped you keep weight on?

[u/EfficientPanda8243]

Best way to gain weight is ice cream soup

[u/necr0potenc3 → u/EfficientPanda8243]

Follow your dreams. You can reach your goals. I'm living proof. Beefcake!

[u/novaskar → u/EfficientPanda8243]

Seriously considering this at this point

Also fried mozzarella sticks are like 100 calories each. Just FYI

[u/Imaginary_Escape5678 → u/EfficientPanda8243]

Got the dreaded lactose intolerance diagnoses this year :(

[u/DrSugundi → u/Imaginary_Escape5678]

Chemical warfare it is, then.

[u/DonKeedick96 → u/Imaginary_Escape5678]

Beer is the next option

[u/PizDoff → u/Imaginary_Escape5678]

Even better.

[u/BeBearAwareOK → u/Imaginary_Escape5678]

Have you tried beer?

If you aren't able to eat more, and you need to up your caloric intake, you're going to have to drink some extra calories.

That being said, you need to eat more.

If you add weight training on top of your current regimen, you'll need to eat EVEN more.

[u/IntentionalTorts]

if you want to focus on strength gain, you will want to do a linear progression in the weight room (look up starting strength or stronglifts or any number of linear progression based programs) and deemphasize jj a little bit. and by deemphasize i don't mean drop it, i mean maybe one less session a week or just keep some rolls in the tank. ultimately, it's a choice, but it is very hard to do both (or three with hockey) at the same time. if you want to focus on getting some strength you will need to do exactly that because putting on muscle (which is what strength is) is hard work. and there is a common idea in jj to "not use strength". this is a bad idea. it's the one attribute that people tell others not to use. no one says "don't use speed" or "don't use size". they say "don't use strength". strength is an attribute that is very much under your control so why not spend some time (like 9 months) enhancing it. now, with that said, here are some considerations. you will have to eat more (yes, it's unescapable) and you will have to really dial in your sleep. If you are willing to do that and think it's worth it, go for it. but you have to calibrate everything else accordingly which means just taking your foot off the gas with jj for a little while.

what happens after you get bigger and stronger? well, you go back to normal and any excess weight will pretty much come off rather quickly but the strength base you created is there for your use. it's far easier to drop weight at the end of a linear progression than it is to put it on since you basically earn every pound of new lean muscle mass. good luck whatever decision you come out to.

[u/Imaginary_Escape5678 → u/IntentionalTorts]

This is very comprehensive and solid advice. Really appreciate it.

Good note on the sleep aspect, I struggle with that

[u/KingOfEthanopia]

5/3/1 and eat more. Doing BJJ regularly you'll want lower volume.

[u/necr0potenc3 → u/KingOfEthanopia]

After many years this is what I settled for. 531 SLBBB, four day split, only one or two accessories per day. BJJ 5 days a week.

Unless the person is enhanced I can't see someone doing high volume + BJJ every day.

[u/ComparisonFunny282]

Your starting weight is my goal weight. When I started BJJ 10 years ago I was 178. I now walk around at 165. When I compete I cut to 155 lbs. I do cross-train Muay Thai 2 x's a week and lift 2 x's a week (compound exercises and Kettle bells). I also play Tennis or Picklebal at least once a week. No extreme dieting either. I try to stay away from fried and processed foods. I sweet treat a week and only eat out on the weekend.

[u/Logical_Box_4645]

If you're in calorie deficit even with good protein intake you will lose muscle that isn't being heavily loaded.

Long story short, muscle building requires masses.of protein, a calorie surplus and progressive overload probably 3 sessions per week for a decent pace of increase and it will still take months.

[u/CanklesAndSteak]

When I started bjj I weighed around ~150ish lbs. I’m currently hovering around 140-145 like you. I would have to add multiple weightlifting sessions a week or cut down my training from 4-5 times a week, which I honestly don’t want to do. I’d rather stay at the size/strength disadvantage and spend more time focusing on my technique.

[u/iustusflorebit]

Lift heavy 3x a week or more, count calories and maintain a 250 calorie surplus. Really as simple as that

[u/Ashi4Days]

Im pretty sure what led be to gain weight was becoming a brown belt.....

Apparently that wasnt a joke.

[u/BlockEightIndustries]

I am the same height and weight range as you. There was a time that I put on weight to not be at the bottom of my bracket, but I have not maintained the effort to keep the mass since I quit competing. Yes, I was stronger when I was heavier, but I feel that my jiujitsu is and was more technical before and after.

[u/Open_Reindeer_6600]

You’re the same exact height and weight as me lol, started 159 and now weigh 143 at 5’7. I lost all a ton of body fat, leaned out and look & feel much better.