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Getting Started

What’s Next?

A few weeks ago, I retired as a professional mixed martial arts fighter after my last fight. I trained the best and hardest for this fight out of any competitions I have ever participated in. After my fight, I took a week off to rest. Many of you reached out to me that week to congratulate me and ask, “What’s next?”

I’m transitioning back to bodybuilding and powerlifting. My training plans will differ for the two sports but my diet & nutrition will stay the same. My goals are to get into the best personal condition of my life for my bodybuilding competition than to transition to compete in raw powerlifting in the 242 lbs weight class and squat 600 lbs, bench press 500 lbs, and deadlift 700 lbs in competition

Here’s my plan and I encourage you to join me during this next season of training:

Training Schedule

Every exercise will start with a minimal warm-up to a max top set and an optional back-off set or drop set. Squats, bench presses, and deadlifts will all be performed with calibrated competition weights.

  • Sunday Rest
  • Monday Legs Squat day
    • Squats
    • Hack Squats
    • Lunges
    • Leg Extensions
    • Leg Curls
    • Calf Raises
  • Tuesday Chest/Triceps
    • Bench Press
    • Decline Press
    • Dips
    • Press downs
  • Wednesday Rest
  • Thursday Back/Biceps Deadlift day
    • Deadlifts
    • Barbell Rows
    • T Bar Rows
    • Machine curls
  • Friday Shoulders/Abs day
    • Seated Dumbbell Military Press
    • Dumbbell Lateral Raises
    • Dumbell Shrugs
    • Crunches
    • Leg Raises
    • Rope tucks
  • Saturday Rest
  • For the bodybuilding competition, I will perform cardio 5-6 days per week in addition to my weightlifting.

Nutrition Plan

The nutrition plan will begin as follows and my starting weight is 230 lbs

  • 5 large whole omega-3 eggs w/ 200 g egg whites and 100 g broccoli
  • 50 grams protein coming from whey isolate with 1/2 TBPSN extra virgin olive oil (mix into a shake)
  • 8 oz 99% lean ground turkey or chicken breast with 175 g cooked white rice OR 8 oz cooked red/white/sweet potato and 100 grams green beans (pre-workout meal)
  • Post-workout shake: 50 grams protein coming from whey isolate with 55 g cream of rice (measured uncooked) OR 175 g cooked white rice (eat meal 60-90 minutes after shake is consumed)
  • 8 oz top round steak or salmon or 96% lean ground beef w/ 175 g cooked white rice OR 8 oz cooked red/white potato and 100 grams green beans (post-workout meal)
  • 8 oz 99% lean ground turkey or chicken breast with 16 gt all-natural peanut butter

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