Monday

• A.M. – Muay Thai practice with Master Katel, Strength & Conditioning with Stefane Dias
• P.M. – MMA technique w/ Master Liborio

Tuesday

• A.M. – Pro Team Sparring (4×5 minute rounds of Muay Thai sparring, 3×5 minute rounds of MMA sparring)
• P.M. – Wrestling practice with Kami Barzini

Wednesday

• A.M. – Gi jiu-jitsu practice with Master Liborio,  Strength & conditioning with Stefane Dias
• P.M. – MMA technique with Master Liborio

Thursday

• A.M. - Pro Team Sparring (4×5 minute rounds of Muay Thai sparring, 3×5 minute rounds of MMA sparring)
• P.M. -Wrestling practice with Kami Barzini

Friday

• A.M. –  No-Gi Jiu Jitsu practice with Master Marcos Da Matta, Strength & conditioning with Stefane Dias
• P.M. –  MMA technique with Master Liborio

Saturday

• A.M. – Muay Thai practice with Master Katel, Strength & conditioning with Stefane Dias

Sunday – Rest Day

 

DIET

Sample (1)

Breakfast:

• Oat bran made with almond milk. After cooking, add 1 cup mixed berries and a scoop of chocolate protein powder.

Pre Workout Snack:

• Natural peanut butter and raw honey sandwich on ezekiel bread

Lunch:

• Sweet Potato Smoothie – Microwave a sweet potato and allow to cool. Blend 1 cup almond milk, 1/2 cup water, chopped sweet potato, 2 tbsp peanut butter, 2 tbsp ground flax seed, vanilla protein powder, 1/4 packet of sugar free butterscotch pudding mix, ice. This is my favorite smoothie! Great post workout.

Post Workout Snack:

• Protein pudding (Mix 6 oz greek yogurt, 1 tbsp natural peanut butter, 1 scoop chocolate protein powder) and a banana

Dinner:

• Large spinach salad with sugar-free raspberry vinaigrette and a chicken breast

Sample (2)

Breakfast:

• Pumpkin oatmeal – Mix 1 serving cooked oats with 1/2 cup canned pure pumpkin. Top w/cinnamon, 2 tsp brown sugar

Snack:

• Fat free vanilla yogurt with 1/2 cup blueberries and 1 Tbsp wheat germ

Lunch:

• My favorite quinoa recipe – Cook 1/2 cup quinoa, then add 1 chopped organic apple, 1/4 cup raisins, 2 tsp brown sugar, cinnamon.

Post Workout Snack:

• Strawberry-Banana smoothie (Blend 1 cup skim milk, 1 frozen banana, 1 cup frozen strawberries, 2 tbsp natural peanut butter, 1 scoop vanilla protein powder).

Dinner:

• Salmon pattie and steamed broccoli.

Other stuff:

• I drink about 1.5 gallons of water per day.
• I eat either fish or chicken once per day.
• I allow myself to eat lean red meat once every week or two.
• No fried foods
• Dairy in moderation. All dairy is fat free.
• I try to eat 5-6 small meals a day
• At least 75% of my grains are whole wheat
• I try to eat a variety of different colored fruits and veggies.