Two parts: one when training in Hillsboro and one when training in Iowa Hillsboro: 6:00 AM - run for 30-45 minutes (Monday, Wednesday, Friday) 6:45 AM - eat breakfast, take son to school, work on farm, miscellaneous errands 10:00 AM - eat a snack, good carbs and protein (NO SUGAR) 12:30 PM - eat lunch (usually a chicken breast sandwich and salad) 3:30 PM - take XYIENCE NOX-CG3 4:00 PM - lift weights, no more than 1 hr: Monday - chest (I hate chest workouts and if I don't start the week with chest I won’t do it) Tuesday - back Wednesday - might take the day off (lift saturday if I do), maybe arms Thursday - shoulders (always separate shoulders and chest as much as possible because they are both push muscles) Friday - arms Saturday - legs Sets: 1st: 15 reps 2nd: 10-12 reps 3rd: no more than 6 4th: 10-12 4 exercises per body part 5:00 PM - 30 minute run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour 5:30 PM - stretch for 15-20 minutes after workouts take Cytosport Musclemilk (my post-workout meal) Iowa: 6:00 AM - run for 30-45 minutes (Monday, Wednesday, Friday) 6:45 AM - eat breakfast 8:30 AM - arrive at the gym: 8:30-9:30 AM: lift for 1 hour 9:30 AM: work on light technique like grappling or hit pads, run on treadmill or go outside and run sprints 12:00 PM - eat lunch and take afternoon off 3:00 or 3:30 PM - have a snack 6:30 PM - practice: Monday - sparring with takedowns Tuesday - grappling Wednesday - sparring (punches and kicks with 16 oz gloves and headgear) Thursday - grappling Friday - no practice (might go into gym to get a run in) After workout I take Cytosport MuscleMilk.
			STAY AWAY FROM ALL PROCESSED SUGAR I try and eat meals as if I was stranded on an island. In other words, I want all the nutrients my body needs to survive to come from the food and nothing extra. Breakfast: scrambled eggs oatmeal with honey yogurt - usually with almonds (I try to have almonds as my fat source) Snacks: fruit maybe leftover steak or chicken breasts I try to get proteins and carbs from actual foods and not rely on shakes and bars. Other Meals: fish at least three times a week lots of chicken: mainly chicken breast try to stay away from red meat everyday (Which is very hard for me because I love steak; I might have a steak maybe twice a week tops) lots of coleslaw, broccoli, steamed vegetables. I try to eat 6-7 small meals a day, I don't take the time to weigh my food or count my calories, I just eat sensible. I don't take diet pills, either. To me diet pills solve the results not the problem. The problem is overeating and not enough exercise, the result is being overweight. I'm not a believer in diets that people can't follow, to me a diet should be a change of life. People should go on diets that they can follow for the rest of their life.