Richard's high-protein, low-glycemic meal plan + 4-day training system. Built for men who want to fight their biological age — not accept it.
Full day-by-day meal breakdown. Breakfast, lunch, dinner, and snacks. No calorie counting obsessing — just portion sizes you can eyeball.
Protein, carbs, and fats scaled to your weight class. Adjust once, follow forever. Built for hard trainers who need real fuel.
Most guys are missing this. Omega-3 and healthy fat strategy for testosterone support, joint health, and brain clarity.
Protein sources, complex carbs, and fats with actual portions — not vague serving suggestions. Shop from this list, you're done.
4-day training week with bag work, footwork drills, and mitt sessions. Burn fat, build conditioning, sharpen reflexes.
Compound kettlebell work and steady-state cardio. The balance of strength and endurance every fighter needs.
These are per day, based on your body weight. Adjust to your goal — cut weight? Add protein. Maintain? Keep carbs moderate.
| Body Weight | Protein (g) | Carbs (g) | Fats (g) | Calories |
|---|---|---|---|---|
| 140–160 lbs | 160–180 | 180–200 | 70–80 | 2,000–2,200 |
| 160–180 lbs | 180–200 | 200–230 | 80–90 | 2,200–2,500 |
| 180–200 lbs | 200–220 | 230–260 | 90–100 | 2,500–2,800 |
| 200–220 lbs | 220–250 | 260–290 | 100–110 | 2,800–3,100 |
Rotate through these days. Week 2, swap proteins and carbs within the categories. The structure never changes — the variety keeps it sustainable.
Keep these foods stocked. Everything else is noise. If it isn't on this list, it's optional at best.
Train 4 days. Rest 3. No ego — move well, recover hard, repeat. This is sustainable because it's structured. The goal is showing up week after week.
Warm-up: 10 min jump rope (alternating singles and doubles)
Rounds: 5 x 3-min rounds (90 sec rest)
Finisher: 3 rounds of 20 sec sprint / 40 sec rest on bike
Total time: ~55 minutes
Warm-up: 5 min mobility (hips, shoulders, ankles)
Kettlebell Circuit (4 rounds, 90 sec rest):
Then: 3 rounds of
5 pull-ups (or 10 lat pulldowns)
10 push-ups
30-sec plank hold
Total time: ~50 minutes
Option A — Steady State (better for fat loss):
Option B — HIIT (faster, higher impact):
Add: 10 min stretching / foam rolling
Total time: 45–60 minutes
Warm-up: 5 min jump rope + dynamic stretching
Tabata Finisher (4 rounds):
Then: 3 rounds of bag work (2 min each, 60 sec rest)
Cool-down: 5 min stretching
Total time: ~50 minutes
No structured training. Walk 20–30 minutes if you want, but keep it easy. Sleep 8–9 hours. Eat to the macro targets. This is where the adaptation happens — training breaks you down, rest builds you back up.
Post-workout. 25–30g. Fast-absorbing, high leucine content. Mandatory if you want to maximize muscle protein synthesis.
Before bed. 25–30g. Slow release overnight. Keeps you anabolic while you sleep — especially important past 40.
Essential fatty acids. Most guys don't get enough omega-3s. Supports testosterone, joint health, and brain function.
Especially in winter. Supports immune function, testosterone, and mood. Get blood levels tested if you can.
Supports strength, power output, and cognitive function. The most researched supplement in sports nutrition. No need to cycle it.
Before bed. Supports recovery and sleep quality. Especially useful if training hard and under stress.
All 7 days, macro targets, food lists, and the complete 4-day training plan — formatted as a PDF you can print, save, and use forever.
No spam. No selling your data. Just the guide.