oh boy.
Workout
I have muay thai 2 days a week. I work there for 1 1/2 hours, doing all sorts of different things. Lots of heavy bag work, strength training, and some sparring usually.
On saturday morning I go there for open workout thingy, where my friend and I usually practice blocks and some simple sparring for 30 minutes, and then do strength and bag work for another hour.
On friday I condition my legs and fists, which hurts a bit but is worth it in the long run. I kick a tree until my legs are hurt, and then do punch combos on it (wearing good bag gloves, of course) This all will make my bones and muscles more resistant to damage taken in the ring. I’d not suggest you do this unless you plan on fighting, as it’s not the most pleasant thing to do
Diet
As for food, I eat a lot These are all in my house usually, so I eat mass quantities of them
Lots of carbs: bagels, sandwiches, pasta, rice, ect.
Protein: I eat an obscene amount of cottage cheese.
meat: chicken, turkey and tilapia mostly
Fruit: tons! sooo good! kiwi, apples, strawberries, pineapple, watermelon, oranges, grapes, bananas, berries of all colors. and many more exotic varieties.
Drinks: water (best drink ever) Pom, milk, orange juice, and some teas.
I really don’t have a diet, I just avoid foods that are obviously bad (fastfood and soda)
If you want to build muscle, go with high protein and high carbs. Drink tons of water (believe me, it’s a magic potion, I drink 3 liters a day) and work out about three days a week. You can do more, but recovery is more important than amount you workout. If you are sore, do not work that muscle, as it will only negate the previous workout, and leave you with less mass than when you started.
Phew, hands hurt from typing
PS - multivitamins are great, I love them dearly