My Current Workout Program

One of the most important things to make sure you’re doing to make progress and continually get results is to follow a program. Even if the program isn’t that well put together, following any program at all is better than showing up to the gym and saying to yourself, “What do I feel like working…

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Groceries for Getting Ripped

As we all know, nutrition plays a huge role in getting a lean, muscular body, or having peak levels of energy for training and competition. In terms of body composition, it probably plays the biggest role of any of the factors involved in getting ripped. There’s so much info out there on nutrition it can…

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How Much Protein to Build Muscle?

“How much protein do I need to build muscle?” is one of the most common nutrition questions that any personal trainer or strength and conditioning coach hears in their careers. It’s one that I’ve heard numerous times, and what I always recommended was to eat some form of protein every time you eat, with a…

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UFC 95 – What’s Your Call?

It seems like the UFC is wising up a little bit – the UFC 95 card seems pretty lackluster overall, so they’re rightfully giving it away for free on Spike. But still, I’m looking forward to a couple of fights, the main card pitting Diego vs. Joe Stevenson, and the Demian Maia fight. I think…

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How to Do Chinups

If you live in Ontario like I do, you were lucky to celebrate your first Family Day ever today.  Thanks Liberal government of Ontario – you’re the best at giving us days off! To celebrate Family Day, I’ve decided to publish an instructional video featuring my niece Maddie (listen for what she says at the…

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UFC 97 – Uh Oh!

You’ve probably heard the news about the UFC in Montreal possibly being cancelled. As an MMA starved resident of Ontario, this is a sad thing. Basically, the Quebec Athletic Commission is considering changing the rules by eliminating elbows and knees, as well as making the octagon smaller. As we all know with the UFC, there’s…

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02/12/09 Workout

Didn’t have much energy so I decided to lift a bit to wake up.  Hang clean 155 x 4 Stiff leg deadlift 155 x 8 1-leg SLD 40 x 6 Bench press 205 x 6 1-arm cable press, lunge stance 80 x 8 This workout did the trick – I feel a lot better now…

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My 3 Favourite Snacks

Eating every 3 hours or so is a great way to maximize your energy levels and achieve fat loss (or avoid storing more fat). But what do you eat in between the major meals or at night? Here are my 3 favourite snacks to grab when I’m a little hungry but it’s not time for…

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UFC 94: BJ vs. GSP – My Prediction

I can’t tell you how excited I am about this fight. It’s been a long-time coming, and the hype that’s been building has gotten me fired up – good job Dana! I like both fighters. GSP is a fellow Canadian, so that gets him some points, and I like his growth and admire his explosiveness.…

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How to not get bulky lifting weights, Part 3

I remember when I first met one of my fighters and I asked him about how he was working out and he said, “I like to blast my chest, I’ll do bench press, then dumbbell press, then flys, then pushups.” As I shook my head in disgust, I replied, “If your goal is to go…

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