Warmup at least 10min on a bike or maybe stairmaster.

Have one day in btw all training days. this is needed to rest.

day 1
Warmup
abs - Legraises 3xMax (3 sets x Max reps)
Squat 3x6
Legcurls 2x6
legextensions 2x6
Calfraises 1 special dropset 1)
Stretch every muscle you used, for at least 45 seconds.

day 2
Warmup
Bench Press 3x6
narrow grip bench 2x6
shoulder presses standing up 3x6
Farmers stand (grip a barbell and hold it) 2x30seconds
Side Raises 2x10

day 3
Warmup
abs - Weighted Situps 3x6
Deadlift 3x3 the weight should feel light. np picking it up.
Seated Rowing 3x6
Chinups 2xMax
Reverse Grip Barbell Curls 2x6
Shrugs 2x10

1) This calf routine is done for three minutes:
1-do 10 reps in a standing calf raise machine at approx 20sec
no rest
2-do 10 calfraises with just body weight, but still fullstretch, 20sec
no rest
3-do 10 calfraises standing on the floor, 20sec
no rest
4-take off 50% of the weight and do 10 reps in the machine, 20sec
no rest
5-as number 2
6-as number 3
7-as number 4
8-as number 2
9-as number 3

all other excercises that says '3x6 means doin 3 sets of 6 reps at a weight that allows you to do the full number of reps on the last set. When you can do that, you increase the weight by as little as you can. Try to never raise a weight so that you fail.
On the big three you should do the following once each month:
2x3reps@40%
3reps@60%
1rep@80%
rest 5min
1rep@95%
rest 5min
1reps@100%
rest 5min
1rep105%
and so on until you find your new 1RM.

Now to dieting, well there is a lot of different diets out there to choose from but i like this one.

I am a picky eater and i don't like al ot of different foods first off. Here was my diet plan.

Breakfast: 4 eggs, 2 egg whites, 2 whole eggs- Maybe two strips of bacon

Lunch: Chicken Breast with a vegtable

Protein Shake

Dinner: Chicken breast with a vegtable

Before you go to bed: Protein shake

I like to get a protein shake in before bed because that is when your body does the most repairing of the muscles, i believe. As you see, i have very little carbs in the diet. I do this for 60 hours then the last 12 hours (12 hrs includes sleep)i 'carb up'. Good carb up goods are oatmeal, cereal, bread, potatoes etc. No Soda period. Drink a **** load of water a day, about a gallon 1/2-2 gallons.


You can eat red meat, tuna, etc etc, all high protein, low to no carb food.

Others can add their opinion but i found this to be effective in my personal expierence.

Also: Vids of exercises here:
http://www.joeskopec.com/assist.html

thanks bro. seriously, this **** has helped me out a great deal. i am now down to 149 lbs. own3d. i am getting so lean. i was 160 2 weeks ago. 11 lbs in 2 weeks. ****ing impressive is you ask me. i have'nt lost any muscle either. all fat.

once again... thanks.

Tom where does bjj/kickboxing fit into this plan?

Well, this routine would take ya about an hour in the gym, prolly less. I would do a split like Mon/Wed/Fri, i like to always have a rest day in between man.

How often do you train a week?

I roll, 1 to 5 times a week. :) i know, bu some some weeks i can make it, some i cant.

But i always get once.
I dont lift, I unload trucks for my job, and i dont do much cardio other than rolling.

I have lost 30 lbs from last august. with a minor eye on my diet.

Well, you can lift before you go to your BJJ class. It won't hinder anything at all imo. Also, i know this is a ***** because i hate to do it, but when you don't go to your BJJ class, i would run on a track/road for 30 mins- 1hr. if you can't continuously run, run then walk for a litle, then continue running. Boxers do this all the time for conditioning so i take it as it works reallyh well to prepare for a fight

How much do you weigh now man?

302 lbs last time i weighted, Im 6'3". but we will see my weight when i fight.

Maybe after the fight i will diet. A whole lotta BBQ at my new condo :)