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Eat Complete – 7 Meal Plan

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~MMAXOUT TYPICAL MEAL PLAN~

Breakfast – 6:30am

Omlette – 4 Egg Whites, 1 Egg Yolk, 2 Baby Portobello mushrooms, onions to taste, 1/4 cup sweet peppers (add ingredients to taste)

Snack – 8:30am

Protein bar (3 or less sugars)

Snack – 10:30am

Fat-Free Cottage cheese with choice of sliced fruit mixed in

Lunch – 12:30p

Sliced Chicken Breast on Spinach leaves, sliced almonds, sliced onions, sliced grapes dressed with EVOO and Apple Cider Vinegar

Snack – 2:30pm

Rice Cake (I use corn cakes) with Peanut Butter spread on top

Snack – 5pm (1 hr before workout)

Protein shake with Fat Free Milk

Dinner – 7:30pm (within one hour after workout)

Chicken Breast or Salmon over parmesan couscous or brown rice with a side of mixed veggies (or mix the veggies in)

bonus tip:     Protein Shake Right before bed!

More about MMAXOUT Fitness view the rest of our website 

Article written about Bruce Drogo

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Here is the Link to the article on Bruce Drogo MMAXOUT

Fitness Training is Not Just a Job for Bruce Drogo

February 9th, 2010

Bruce Drogo helps people achieve their fitness goals with a combination of his fitness education and training experience. Spread across 15 states in the U.S. are his long list of clients that include other fitness trainers like him, professional fighters, military personnel and body guards and private individuals. His instruction on the latest in fitness ideas and concepts benefit various health clubs, martial arts and personal training centers all over the U.S. to which he travels regularly.

The main service that Bruce Drogo provides as a professional fitness guru is designing fitness and nutrition programs custom-fit to the needs of specific clients that are meant to keep them excited about working and motivated about continuing with their programs. These programs are made up of fat-reduction, body-sculpting, conditioning, boxing and kickboxing routines.

Bruce Drogo passion is personal training; he enjoys it thoroughly and it is not merely a job for him. He feels accomplished knowing that his clients are successful in their workout programs. As long as they demonstrate the same passion and commitment to achieving their goals, he is interests in helping them. And this goes for all clients, whether they are already in shape and just want to reach their next fitness goal, or whether they are completely out of shape and need the help of a trainer.

Bruce Drogo has been studying martial arts since he was five years old. He has multiple black belts in Korean and Japanese martial arts and is a member of the International Black Belt Hall of Fame. In 2002-’03, he was certified as an expert in Krav Maga – the Israeli Defense System of contact combat based on the street-fighting skills developed by Imi Lichtenfeld. Bruce has been in the fitness industry for 30 years.

MMAXOUT SAMPLE BOOT CAMP WORKOUT

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Transform your Body!

MMAXOUT Strength & Conditioning is designed to help you lose weight and get in shape. Your trainer will provide plenty of motivation, discipline, and expertise to develop and maintain a healthy new you!

Your daily class schedule will alternate between the
following activities:

• WEIGHT TRAINING
• STRENGTH TRAINING
• RESISTANCE TRAINING
• VARIOUS CARDIO WORKOUTS & DRILLS
• BOXING & KICKBOXING
• STRETCHING TECHNIQUE

MMAXOUT Strength & Conditioning is for all fitness levels – whether you work out daily or haven’t worked out since your teenage years. All activities are structured so that you can choose the appropriate intensity for your fitness level.

With morning and evening sessions, you can easily work the classes into your busy schedule. And, the extra energy you’ll begin to feel will help you be more productive throughout the rest of your daily activities.

MMAXOUT Strength & Conditioning is based upon the principles of discipline, motivation, and teamwork! This program is about having FUN, motivation, and seeing REAL results.

Get ready to see results, and improve your physical condition with this new and exciting opportunity!

www.mmaxout.com

http://www.youtube.com/watch?v=w6fjZbZfAvY

Fava Bean, Shrimp and Avacado Salad

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1/2 Cup Fava Beans

2 hand fulls mixed salad greens or spinach

1 avocado, peeled, pitted and sliced

1 tsp lemon juice

1 cup cooked large shrimp

1 tbsp chopped chives

DRESSING:  1tsp EVOO, 2tsp lemon juice, 1 tbsp creamed horseradish, 1 tbsp reduced-fat sour cream.  pinch of salt and ground black pepper

  1. Steam the fava beans for 3-4 minutes until tender.  Let cool slightly, then remove the tough outer shell from each bean.
  2. To make the dressing, wish together the ingredients listed.
  3. Arrange the salad leaves in 2 shallow bowls, toss the avocado in the lemon juice and add to the bowls with the fava beans and shrimp.  pour over dressing, toss gently, and sprinkle with chives before serving

This amount serves 2!

MMAXOUT workout Routine

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MMAXOUT

MMA Fitness

Repeat 5 Times

Upper Body
Dumbbell Bench Press 10
Bent Over Rows 10
Dumbbell Flys 10
Shoulder Press 10
Dips 10
Dumbbell Curls 10
Upright Rows 10
Triceps Extensions 10
Hammer Curls 10

Max Set of Pull-Ups

Max Set of Push-Ups

____________

Abs

Crunches – Max in 2 minutes

Bicycles – 30 –  5 sets
Flutterkicks – 30 – 5 sets

MMAXOUT

Bruce Drogo

Kylie Noll

Breakfast Frittata

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Ingredients

4 sausages or sausage alternative – I SUGGEST CHICKEN (pre-cooked and cut into cubes or slices)

sunflower oil, for frying

8 cherry tomatoes

4 eggs (or 6 egg whites), beaten

Instructions:

  1. Preheat the broiler to medium-high.  Arrange the sausages  on a foil-lined broiler pan and cook until golden.  let cool slightly, then slice into bite sized pieces.

or        use pre-cooked chicken and skip this whole step every morning to make a faster leaner breakfast!!!

  1. Meanwhile, heat a little oil in a medium-sized skillet with a heatproof handle, add the tomatoes and cook for 2 minutes.  Arrange the sausages (CHICKEN) in the pan so that the sausage (CHICKEN) and tomatoes are evenly distributed.
  2. Add a little more oil to the pan if it seems dry.  Pour the egg mixture over the ingredients in the pan.  Cook for 3 minutes without stirring the omelet.  Place the pan under the preheated broiler for an additional 3 minutes until the top is just cooked.  Serve cut into wedges.

Serves 3

Fish Oil Supplement (Omega-3) Assiting Your Weight Loss

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How can taking a fat supplement assist in your weight loss efforts?

…check this out!

MMAXOUT promotes a low-fat lifestyle.  But what we can not ignore is that the body needs fats in order to promote mental and physical stamina, strength, and overall operation.  The hardest part is getting the “right” fats into the body while continuing to develop and support muscle definition and weight loss.

So….we highly recommend the use of a Fatty Omega-3!!

This supplement can be found in fish oil supplement and taken daily if you follow the low to non-fat lifestyle.

FACTS:

More and more people are discovering that they are overweight and want to lose some of those extra pounds. Fish oil for weight loss will not only help you burn fat faster, but it will also help increase your happiness and overall health.

Researchers and scientists have discovered that the majority of people may be deficient in omega-3 fatty acids. They believe that this is one of the reasons why there are so many mental illnesses and overall disease today.

You see, the human brain alone is comprised of 60% fat, and DHA is about 30% of our brain. DHA and EPA are two essential fatty acids that can be found in fatty fish. Fatty fish is the best source of EPA and DHA.

-International Journal of Obesity and The Journal of Nutrition

AND…

in combination with even moderate exercise the results are ENDLESSLY AMAZING…

SO…

Cut the fat in your lifestyle, take a fish oil supplement, and  MMAXOUT!!  This is not a moderate program, take it from us, you won’t believe the way your muscles will start to define within WEEKS!!