The following post is for Club Firestorm (CF) members only. Need a compelling reason to join Club Firestorm? Check this link out, Club Firestorm info. If you don’t care what else is offered, but really want to know what I’m writing about, click here Join Club Firestorm. If you’re already a member, keep reading on. I’m only writing this lengthy intro, so people can’t read the post through the email preview. Well, that should just about do it. Now it’s time for the good stuff.

Before I get into my diet & workout program, I wanted to let you know that a free video clip of me vs. Skip Vance & Christian Taylor has been added. This is a preview clip showing one of next month’s exclusive match options. To this day, it might be one of my favorite matches I’ve ever done. There was something so fun about torturing those two.

I’m frequently asked what type of diet and workout program I do. Well, I’m going to give you a rough outline now. It would be kind of neat if any of you tried it out for a month or two and let me know how it works out for you.

The diet is fairly simple. I watch my calorie and carb intake. As long as I stay on, or under my numbers for the day, it doesn’t matter what I eat. Although, I personally like to eat high protein, low fat, and carb type of foods. The numbers I’m going by right now are 1640 calories, and 100 carbohydrates per day. I can’t recommend a starting point for any of you because those numbers were tailor made for me, and based on my height/weight/age/body fat. When I really want to cut up, I subtract 50 calories and 10 carbs per week for 6 weeks and then gradually cycle back up to my starting numbers. If I don’t like the way my progression is going, I’ll hold at the current numbers, or go back to the prior weeks numbers until I can maintain the look I want. The biggest pain in the neck is the meal prep, and reading the food labels for everything. I’ve found I can stay well fed, hunger isn’t really an issue ever. Will power is a whole different story. lol. I try to consume 1-2 grams of protein per pound of my body weight.

My typical diet each day is some variation of this

Breakfast: 4 egg whites, coffee with 1 scoop of protein and almond milk mixed in, toast with peanut butter

Lunch: 8 oz of grilled chicken with carrots and broccoli, greek yogurt

Dinner: Tilapia, steak, or a burger, broccoli, salad.

Snacks between meals: Almonds, nuts, greek yogurt, rice cakes, sugar free jello cups, protein shakes, apples, bananas.

On workout days I toss some chopped up banana pieces on my toast & pb. I have a shake post workout.

Right now I’m in the middle of changing my work out routine, so I’m posting the one I just finished up doing because I know that worked for me. I’m seeing results now from my new one, but would rather wait until I know the end result before recommending it to people.

Each day starts off with a heavy lift. Go as heavy as you can to get the desired number of repetitions for each set. After that each lift is 3 sets of 10 repetitions. I’m not counting any warmup sets, or stretching you should do prior to lifting. I rest 2 minutes between sets of the first heavy lift, and 1 minute between sets of the sets of 10. It might seem like a lot, if you’re in a hurry, or feel like it’s too much, bump it down to a minute for all. It’s only a 3 day a week workout program, each gym session should only take 45 minutes. So it’s not very time consuming.

Monday: Barbell squat: 6 sets of 3 reps. Glute hamstring raise or Romanian deadlift (depending on available gym equipment): 3 sets of 10. Bent-over barbell row: 3 sets of 10. Weighted dips: 3 sets of 10.

Wednesday: Bench press: 6 sets of 3 reps. Front squat: 3 sets of 10. Pull ups: 3 sets of 10 (add weight if need be). Barbell curl: 3 sets of 10.

Friday: Deadlift: 6 sets of 3 reps. Overhead barbell press: 3 sets of 10. Close-grip bench press: 3 sets of 10. Hanging leg (or knee) raise: 3 sets of 10.