It has taken many years and experiences for me to reach this level. My fighting career started with judo and I became Dutch Champion. After judo I switched to kickboxing where I am proud to have won my six world titles. At this time I felt I needed a new challenge in a different sport so made the switch to MMA at one of the world’s largest organizations in America.
I now have the biggest challenge of my career. Become a MMA World Champion! This title is going to be the absolute crown of my career!
Training
When I prepare for a competition I train on average 12-15 hours per week spread over six days and often twice per day. So I have one full rest day a week. My training consists of strength / conditioning, wrestling, kickboxing and specific MMA.
My training, motivation and perseverance have always been a strength of mine. But when it comes to my nutrition, I’ve been way behind all these years. I was always under the assumption that if you smashed all your workouts you wouldn’t need to focus on nutrition. I couldn’t have been more wrong.
Nutrition
My weight class is up to 57kg. My weight outside competitions is around 60kg. That means I have to lose 3-5 kgbefore a competition.
My method for that was always low carbohydrates and also very little food. That method seemed to work. I started to notice that after my competitions, the pounds flew back on as soon as I started eating normally again. This made me feel fatigued faster. As a result, I had less energy during the training sessions.
Five weeks ago I met Hakan from RebuildBodyPlan. This was in my off season so not in a period where I was training for a competition. We weighed in and found out that I was extremely heavy for my job. Not because I ate too much, but because I ate a lot of the wrong thing.
After weighing and measuring, my weight and fat percentage were both too high and my muscle mass too low, especially considering how much and how hard I always train.
Hakan promised to change this. He showed that with an appropriate diet plan where I would have to eat much more, he could significantly reduce my fat percentage and weight and significantly increase my muscle mass.
We started testing this for four weeks!
I started the mornings with a protein shake, oatmeal, crackers, and nuts. I noticed straight away that I started the morning workouts even sharper than before. Also during the day I had to eat different types of meals at certain times. I only ate when I was hungry before, and especially not the right thing.
The diet plan is great.
I have more energy throughout the day, sharper with training and thinking, feel fitter, happier and above all healthier. I just feel super good!
Recovery
The casein shake that I take before going to sleep ensures that I sleep better and especially that I recover extra well while sleeping. I can feel that in my well-rested body even when I get up. After a very intensive training day I was often a bit more lethargic the next day, but with this diet plan I also notice that this is no longer the case. I am immediately sharp and ready for the day!
Plan
Whey isolate: I like the banana flavor the best and in combination with some fruit, this shake feels like a meal.
Oatmeal: what I really like is that it dissolves really well in water and is therefore very nice to drink. I take this in the morning in combination with the whey isolate and some olive oil, here my body immediately gets a boost and the right calories in the morning.
Result
We had a weigh in after one week. I had lost 5.1kg fat and in the same time gained 2.1kg of muscles mass. The before and after speak for themselves.
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