First and foremost, I have never made a claim to be a specialist in anything to do with training, working out, dieting, etc… I have tried just about every type of diet, workout and supplement out there, and this is what I have found to work for me.  My dietary and fitness needs and goals are very different than most peoples’, but since people have requested it, here it is.  For the record, I do have my certification as a personal trainer and have been a fitness and basketball coach as well as a PT overseas as well as in America.



Given all of my caloric expenditure, my dietary needs are well above most people, even body builders.  Lately, while living in Vegas, I have taken time off from basketball to let a few nagging injuries recover while trying to gain weight.  Since I don’t have all that cardio that comes from playing ball, I have been trying my best to eat as healthy as possible.  Outside of a few cheat meals bc of convenience, almost all of my diet comes from:

Almonds, oatmeal, bananas, strawberries, mangoes, blueberries, greek yogurt, tuna fish, brown rice, sweet potatoes, baking potatoes, skinless chicken breasts, eggs, orange juice, almond milk, lettuce, green beans, broccoli, zucchini, squash, peanut butter, and of course, protein powder.  I’d say at least 3 of my 7-8 meals a day come from shakes with a lot of that mixed in.  Also, I try and make interesting, yet healthy things.  Protein pancakes where I use the suggested cup of pancake mix and throw in a scoop of protein.  Sometimes a bit of a pain to make as they tend to burn and stick, but worth it.  Or oatmeal with protein powder and peanut mixed in with some frozen blueberries as well.

Given my schedule, I wake up and drink my glass of water and try and wait 30 minutes before eating.  I’ll have a good sized breakfast, usually a yogurt, 4 eggs and oatmeal, or protein pancakes.  Shower, play on the computer, whatever for about an hour and then take in my 1st shake.  Usually consists of 2 cups of water, 1 scoop of protein powder (25 g of protein), banana, cup of mango, tablespoon of honey, half a cup of oatmeal and sometimes strawberries and/or blueberries.  Get that in, relax for 45 and then jog the mile and a half to the gym.  As soon as I get there, I take my preworkout, stretch for 30 and then begin my routine.  As soon as I finish, I’ll have my protein shake of just water and a scoop of powder and then something for carbs, either a banana or some type of oatmeal/granola bar and maybe some almonds.  By the time I get home, I’m hungry again and make up a lunch consisting of either 2 chicken breasts and rice or 2 cans of tuna with a cup of cottage cheese and a salad of plain greens.

From there, it’s just eat a bunch of small meals consisting of all that usually with another decent sized meal around 8 and then another shake right before bed.  I’ve found since keeping a log that I snack almost constantly with simple things like almonds, peanuts, pretzals, dried fruit… Anything to keep me from getting hungry that isn’t too unhealthy.

And I think that’s it.  I haven’d had anything remotely close to fast food in quite some time.  I try my best to avoid anything processed or that you can get thru a drivethru.  Given my calorie demands and horrendous sweet tooth, I do cheat more than I should with things liek milkshakes or frozen snickers bars, but I havent seen any harm in it yet.  If I was competing and trying to lean down, then yea, but since I’m trying to bulk, no worries…



I know a lot of people are against them and plenty have negative side effects if used improperly, but I have found some of them to be very beneficial.  I have tried just about everything on the market and have, again, seen what works for me and my body.  But remember, what I have seen work for me, has had zero effect on friends who I’ve suggested it to, and vice versa.

I have always stayed clean as far as anything illegal or banned by the NCAA or leagues overseas.  I’ve done some things like Finaflex that were test boosters, and I definitely saw results, but the bad outweighed the good as far as I was concerned, so my supplement usage is as follows:

Morning: 100 mg 5-HTP blended with 20 mg B-6 which is used as a sleep aid and promotes general well-being

50 mg DHEA which helps increase muscle mass, testosterone levels, anti-aging properties and helps boost your immune system

Pre-workout:  Creatine Blast mixed with NO-Xplode:  Promotes vascularity, cell voluminazation, nitrogen levels, caffeine, energy, etc… Definitely gets the job done with no side-effects like others I’ve done.

Bed time:  ZMA:  Zinc, Magnesium, and B-6 as a recovery agent.

Protein:  I take several kinds and as long as you’re taking a quality product that gives you what the label says, you’re good.  I’ve read a thousand studies and spoken with a million different people about how many grams to take in at a time and I stick with the 25-50 grams at a time.  I used to mix in glutamine but my newest protein has that with 10 other amino acids already mixed in.


Any other supplements are probably gonna vary per individual and their dietary needs. I feel I get about everything I need from my food, so I don’t worry about much else.



Now, this is the one where people always ask me the details, but I think the above 2 mixed with how you work out and proper rest are all equally important. I have found 4 types of workouts I try and integrate into my workout.  I see how my body feels at the beginning of the week and choose what i feel will benefit me best based off the past weeks results.  I try and go a month of one routine and then switch, but while here I’ve switched it up every 2 weeks and noticed some great results.  I’ll break down the basic ideas first and then the reps and weight later…

Workout 1:

Monday:  Chest

Tuesday: Back

Wednesday:  Legs

Thursday: Shoulders

Friday: 2 exercises for chest and back and then arms

Saturday: Plyo for legs and some core work

Sunday: Rest, sauna, hot tub, etc…

Workout 2:

Monday/Thursday: Push routine… 4 things for chest, 3 push exercises for shoulders (presses, raises, etc…), 3 things for triceps

Tuesday/Friday: Pull routine… 4 things for back, 3 pull for shoulders (shrugs, upright rows, etc…), 3 things for biceps

Wednesday/Saturday: Legs Usually 5 or 6 exercises

Sunday:  Rest

Workout 3: Supersets

Monday/Thursday: Chest and back.  usually 5 exercises for each

Tuesday/Friday: Legs/Shoulders  I’ll often do explosive exercise involving both like powercleans, snatches, clean and presses….

Wednesday: Saturday: Arms.  Almost always finish with supersets of chin ups and dips

Sunday: Rest

Workout 4:

Monday/Thursday:  Chest and triceps

Tuesday/Friday: Back and biceps

Wednesday/Saturday:  Legs and shoulders

Sunday: Rest


Now, as far as weight and reps go… New studies come out all the time contradicting the last one.  The latest says negatives or heavy reps with low weights arent as beneficial to muscle growth has 8-10 reps are and more reps won’t produce as much muscle mass.  But for every exercise, this is usually how I try and go… I’ll use a scale of 1-100 with 100 being a max for my numbers.

Set 1: 25% for 20 reps.  slow and easy concentrating on the flex/squeeze

Set 2: 50% for 16 reps.  slow, easy and controlled

Set 3:  70% for 12 reps.  Same, staying controlled with no swaying, bouncing, cheating, etc…

Set 4: 90% for 4-6 reps.  I try and stay focused, but I may bounce the weight a little or sway a tad, but try my best not to.

Set 5: 50% for 10 reps.  Slow, controlled and really emphasizing the pump and movement



As I’ve gotten older, especially with all the injuries, I’ve really taken to stretching.  As I mentioned, I get my warm up with my mile and a half walk to the gym.  Once there, I take about 30 minutes to stretch my lower back, shoulders and all facets of my legs.  From there I’ll go thru a real light routine of more stretches for my shoulders and chest.  I’m planning on incorporating yoga and more stretching and meditation into my morning and bedtime routines, but just trying to get my facts straight first before I do.




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