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My contribution to the diet / training blog trend

Blogs are good, blogs are fun. Everyone and their dog has a blog nowadays, and why not? It’s a good way to motivate yourself and share your life with others. For the past week and a bit, Ken Pavia has been blogging via MMAJunkie about his Lifefood / cleansing diet with Luke Cummo. And now it looks like Elias Cepeda from Inside Fighting (who we did a roundtable with for BetUS) is now going to blog his own diet experience. His plan: to go vegan.

I myself am on something of a diet. My upcoming fight with Sam Caplan is at 185 and I am currently sitting at 211 pounds. So I’ve got around 15-20 pounds to lose if I don’t want to cut too hard to make weight. Although it isn’t as simple as that … if I wanted to shed the extra pounds I’d just go back to listening to happy hardcore and doing E every weekend at raves. You’d be surprised how fast you’ll drop weight like that.

But when you’re in gym and class several times a week, things are different … you’re not just losing fat, you’re growing muscle. As muscle is heavier than fat … well you get the idea. I’ve been wading through the internet trying to figure out if what I’m doing is right, but there’s just too much info. Jake has been a massive help thus far getting me back into shape, but it’s time to get some more specific help.

So now the plan is to start a regular weekly update on my training and dieting process in preparation for the Caplan fight. This isn’t something that’s supposed to educate and inspire you guys. In fact, it’s more to keep myself honest about my progress and to get advice from you all on what I can do better.

I’m not really going to be exposing you guys to anything new or kooky … nothing’s going up my butt and I’m not switching to an all rabbit food plan. As it stands now my diet is meat heavy and I’m just keeping the junk out. But over the next two months I want to take things to another level. I want to pick up the right kinds of supplements to help with recovery and muscle growth, and set up a good schedule of solid foods to get me in an easy to maintain routine.

The way I look at it is this: This fight isn’t just about Ryan vs Sam … this is Fightlinker vs Five Ounces. If we’re gonna win this, it’s gonna be as a team. So I’m gonna need the help of all my Jackals on this one.

  • Swedish guy says:

    where are the creepy pictures from?

  • Lifer says:

    time to look into having look rinse out your ass~!

  • Accomando says:

    Please, bury those creepy ass pictures.

    I mean, how sickening, what’s their story, no boxers sold where they live?

    What the hell is the point of whitey-tigheys in today’s society? This isn’t Europe, get with the program already.

  • Sean says:

    I’m not really a professional but it almost looks like he went from almost unhealthy fat to unhealthy skinny, and if he did that quickly the ramifications on your body are ridiculous, especially if he did it with some of the dumbass shit I’ve read on Luke’s forums.

  • Accomando says:

    Its like he went from looking like someone who resembled John Lennon to then looking like someone who resembled Yoko Ono.

    Disturbing to say the least.

  • Beau says:

    He looks like Jared Leto.

  • #1 jackal says:

    I think what you need is “aides”.

    also i am going to drop this site, if once a week there are naked pics of you on here. WTF MAN??

  • If you’ve never cut 10lbs before, you’re in for a rough ride. I would leave the amount of weight you cut for the first time to be no more than 5 to 7 lbs.

  • The plan is to do a test cut run in March to see how i fare, and then set the rest of my weight plan based on that.

    Oh, and that’s Jared Leto, he got uber fat for his role in that movie about the guy who shot John Lennon

  • frickshun says:

    Is that really Jared Leto?? That’s freaky. He looks unrecognizable to me. Last flick I watched him in was Requiem. Motherfucker’s arm got cut off!!! Plus Jennifer Connelly w/a double-sided dildo was nice.

  • intenso says:

    I can’t wait for the tighty-whitey pics of Ryan.

  • Actually tonight i’m gonna take the ‘before’ pics!

  • MMAStation says:

    When and where is the fight with Sam?

  • TIGERTAO says:

    Without being Modest I’m pretty fuckin good at diet and training regimes, I lived with a sports nutritionalist for 4 years and I’m training hardcore myself right now but the opposite way, Ive put on 7kg in 4 months without using Creatine in near constant 35c heat.

    Mail me your diet and lay off the fuckin cookies lard ass.
    Without knowing your diet I’d say up the cardio by a shitload especially running and skipping.

  • dignan says:


    I think its wicked you’re doing this.

    This is the cleanse you should do…no kidding.

    Get the intestinal cleanse #1 and #2. You’ll get rid of 12-15 pounds of excrement. Maybe 25-30 with you, but you get my point.

  • fightfan says:

    POST 8 says…….

    ‘I think what you need is “aides”.’

    I think that is what he got is AIDS. That is some fucked up shit. From fat ass to AIDS victim

  • Vegan and raw. Don’t forget. I know I won’t as I sit here craving some form of fried cheese.
    Thanks for the link

  • NYBA says:

    Still more realistic than that fat fuck Pav

  • Lifer says:

    you could also do the nutritional fasting of luke’s without doing the gallstone flush to lose weight without dehydrating yourself and fucking up your kidneys. just a thought!

  • Geoffr0y says:

    Hey check out I’d love some educated opinions on this article. It seams fairly well put together but I’m definitely no expert. Thought it might be helpful.

  • MacDaddy says:

    OK ‘linker – since you obviously lack the insanity to go all “crusty punk vegan” and get with the “anal espresso douche with a urine chaser”, I highly recommend you go on some variation of the Zone diet. A great place to start off is to go to and read all of the nutrition resources (doing the workouts might help you too, but they require some learning to start off). Since you want to drop weight and not just lean out at your current weight, you are going to have to restrict your calories. I would suggest starting off around 2000-2200 per day in keeping with the Zone principles and in your workouts. I would also suggest that you try to get most of your allowed carbs from leafy greens (spinach, salad greens, kale etc.) and hard greens (broccoli, asparagus, snow peas) and that you completely cut out red meat and stick to skinless chicken breasts as your main source of protein. After the fight you can change it up somewhat and let your body put on some muscle bulk, but to get yourself down there you are going to have to be disciplined like a motherfucker. That means NO chewy chocolate chip cookies – EVER.

    The other thing you should do is stop doing any high-weight/low-rep weight lifting you are currently doing and replace them with endurance lifts and body weight exercises.

    Go back to crossfit and look in the exercises section at their kipping pullups, handstand pushups, squats, ring muscle-ups etc.

    You can also do what’s called a pyramid lift (you need a spot for this), start with inclined bench press, press an empty bar until your arms fail (full range of motion every time), take 10-30secs rest, put 10lbs on the bar and press until you fail, put 10lbs more on and press until you fail. Continue this until you reach a weight you can only press once then go back down 10lbs at a time. You can do this pattern with almost any free weight exercise and it will increase your strength with almost no mass gain. You will be strong as a motherfucker after a couple of weeks too. WARNING: it will make you sore like you have never been sore before, so take an advil before bed that night and don’t expect to be able to reach anything above shoulder level the second day after.

    In addition to those types of lifts and strength stuff start doing a *little* extra cardio (like 15% more time) and try to ramp up your intensity. If you are running/jumping rope/rowing/riding elliptical do 2:1 intervals where you go at a comfortable pace for 2 minutes then as hard as you can for 1 minute with no rest in between. If that’s too long, then do 1 minute and then 30 seconds just try to maintain that 2:1 ratio.

    When you are trying to stay motivated, keep in mind that if you lose, the jackals will tear you apart with no mercy, and you will probably suffer from erectile dysfunction, alcoholism and premature ugliness. Well, more of those things anyways.

    Good luck & ping me if you need more info on anything.

  • Now that’s good advice! Thanks

  • Captain says:

    When’s the fight with Caplan?

  • MacDaddy says:

    would add that if you are going to do a dehydration cut before the weigh-in, do a practice cut now to see how much you can lose and how it affects you after the interval between the weigh-in and the fight. So try cutting 6-8lbs by dehydration and then wait 24hrs and do a hard sparring session so that you understand how the dehydration will affect you. You might find that it makes you nauseous for a couple of days and you might be more motivated to lose weight if you are facing the prospect of vomiting on Sam Caplan. Then again, after seeing 2 boys, 1 cup… maybe not…

  • Wu Tang says:

    Hey i was right when i cold read you about your weight! I am a pro at that!! Though.. I miss read a skinny dude one time, thought he was 150, but he was actually 120.. Yea a twig… Dont do drugs!!

    Also, fuck…. I have to relog everytime i cometo your page… Fix that foo!! And have an option to remove some things, i want to be able to read your blogs and not worry about the extra windows.. I have a widescreen foo!