I see too many guys at the gym trying to simply pack on muscle and look pretty for the mirror or for women. However the world is changing. Trying to only Look pretty is pretty LAME, if you can't fight, lack functional strength, don't have a strong cardio-pulmonary system and don't have any or minimal combative prowess. Hey you never know when you might have to protect your honour, your life or the life of a loved one! I used to train to look pretty and I was. However, I severely lacked in functional strength and also in major definition to my body, especially my core.


I have since 9 months changed things up a few notches and am training like a UFC fighter


Meaning plyometrics, compound muscle movements rather than simple, focusing more on large muscle groups(legs, back, chest) which work the smaller ones by default(triceps, shoulders, biceps), doing insane balance/core strength training, circuits with explosive movements, no rest periods or min rest.


I Start each session with 20 minutes of weaving, bobbing, head movements(These are boxing training exercises specifically), punch and kick combos in front of the mirror or on the heavy bag.


This is followed by 15-20 minutes of (HIIT) High Intensity Interval Cardio on the treadmill and jumping rope for 10 minutes as 2 (5 min) parts.


I also practice my weighted Nunchuks which work my entire upper body.


I have supplemented this with a diet that is....


lacking in : salt, sugar, dairy, processed sugars or fast digesting sugars and bad fats


Rather, I am eating a diet consisting of nuts, slow digesting carbs, proteins, good fats, gave up alcohol and that is resulting in my "fat stores" being burned away like crazy.


I am seeing stomach muscles and much more definition overall on myself when I gaze into the mirror. I am looking, increasingly and quicker than before like a lean, mean fighting machine , week after week. I started at 230 LBS. Am now down to 191 lbs and my goal is a welterweight UFC champion weight of 170 or maybe even a middleweight like 180 lbs. Will arrive in 3 months.


Lastly, I am feeling "functionally" strong, agile, flexible, my cardio is through the roof and I don't gas out or burn out. My fighting skills are through the roof(For now on my feet as in kicks/punches-which are getting lightening like fast and with growing force/power).


I am not only looking PRETTY as the women who go to my gym make me feel with their "flirty stares" but I am PRETTY STRONG and COMBATIVELY READY, if and when duty calls.


My recommendation once again and something that even Joe Rogan says is put down the simple muscle exercises and start doing kettle bells, plyometrics, compound muscle training, circuits, MMA/UFC style training and you will accomplish a lot more physically, mentally and spiritually on top of aesthetically.


Omar

Any change of putting this into a training schedule please.. rather than just a DHV story.

I know a few guys on here do MMA so would probably be interested in your training plan.

Yeah sure, Phil. I will add that later today.

I will give an actual detailed workout or training plan and a diet plan.

Thanks for that suggestion


Omar

Ill give it a go defo. Im going to ibiza soon so im trying anything. im on the juice at the mo so make it a good one with weights.

BTW max....If it says somethin like


Warm up with

1 million pressups

1 million squats

half a million pull-ups

Then a 100 mile run in under 6 mins.

Then fight 8 lions a bear and a shark underwater.

Then bicep curl with a car...

you can probably understand im gonna be suspicious....

So here is my training schedule and dietary regimen.

Training. I train 5 days/week and rest 2 days.

Training starts on Wed until Sun

I rest Mon and Tues, however on all days I am eating clean to be lean and going for long distance walks in the evening, just to keep my metabolism high.


Training

Day 1

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10 reps or to exhaustion of Squats
10-12 reps -chin ups
10-12 reps-burpies with weights(30 lbs+)
10-12 of incline bench press
10-12 reps of planks to workout core

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 2

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10-12 reps of clean press
10-12 reps -dips to work lower chest muscles
10-12 reps-seated horizonal leg extensions(200 lbs+)
10-12 of barbell or dumbell shrugs to work the traps
10-12 reps of push ups with my feet resting on a wobbly medicine ball as that works out your core like crazy.

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 3

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10-12 reps -lunges
10-12 reps -tricep pulldowns but standing on one leg. This balancing act really
stresses your core muscles and works them good.
10-12 reps-Squats
10-12 of barbell bench press
10-12 reps of bent over barbell row

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 4

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10 reps of incline bench rows
10-12 reps -Kettle bell arm raises
10-12 reps-Alternate hand, weight transfer(Use a 45lbs weight) while performing lunges
10-12 of cable chest presses
10-12 reps of seated dumbell hand transfer to work the obliques.

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 5

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10 reps of burpess to a pull up combo.
10-12 reps -standing on one leg on top of a half moon type of platform and passing a core ball around your body. This really works your entire core.
10-12 reps-Mimicking hitting a tire with a hammer with a heavy dumbell
10-12 Close grip push ups. This works your triceps.
10-12 reps of seated rows.

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


I then rest on Mon and Tues.


Each day/night I go for a 1-2 hour walk. I own my own business so I can be a bit flexible. You may want to plan this around your life, work, family, etc.

DIET


6-7 meals a day


Breakfast-4 Table spoons of Yogurt
A handful of pumpkin seeds or almonds
Oatmeal
! egg

Mid Morning snack-Yogurt, a bit of Peanut butter infused in it along with some almonds


Black coffee to give me a boost before training


Go workout


Chick/Quinoa/veggie stirfry using top of the line Olive Oil.


Mid afternoon Snack

Again 4 Table spoonfuls of Yogurt
Try getting Oikos or Liberte Greek Yogurt
as it has close to 18 grams of protein.


Another Snack 2 hours later
Yogurt and nuts and a fruit


Dinner
Chicken or Steak and Quinoa stirfry


Post dinner snack a few hours after dinner


Yogurt and nuts


Also note, it says you can have a cheat day, but I don't agree. I only have 2 cheat meals and that too I cook them on my own. So I am not getting all of the preservatives and crap that comes with heavily processed food. My cheat meals are more organic in nature and have lower calories anyways.


Hope this helps!


Omar

IF you are following that routine, i would suggest you remove the videos on youtube that make u look like the Undertakers fat little brother.

Im bulking at the min so that diet is no good for me.

i did not know greek yogurt had that much protein in i shall check that out.

Those videos are 6 years old. I look way more leaner and cut now. I am not going to hide my past. I am not ashamed of it as it is a part of what made me be who I am today. Most realize this, that know me Phil.

For bulking
Avoid plyometrics or HIIT

Do compound muscle movements and lift heavy

Also, eat a lot of protein

Google "The Rock's diet for Hercules"

He has a screenshot of his diet for that, that enabled him to bulk up and make him massive for the role.

true, but when u are selling bootcamps, and a point of reference is a fat kid who looks slightly uncomfortable in his own skin... talkin about how women are attracted via Psychic antennae and videos of you basically failing with girls...

you probably need to address your advertising material.

My bird watched that vid with me and said u creeped her out and looked a bit rapey (not in the good tattoo's type way)

So if you no longer look like that, or act like that......do new videos.

he is fuckin huge now... nearly as big as me.

Watch the video on the "Rock's diet for Hercules". Don't know if I mentioned that.