Two parts: one when training in Hillsboro and one when training in Granite City

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)

Granite City:
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.

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.