Brian Stann's Cutting Program

When Brian Stann steps into the ring, you can guarantee that he's going to be prepared. If you want to go toe-to-toe with your opponent, check out Brian's cutting regimen.

Main | Muscle Building | Cutting

When Brian Stann steps into the ring, you can guarantee he's going to be prepared. With high intensity cardiovascular workouts and live grappling, he leans out while maintaining every ounce of his hard earned muscle.

Brain also ensures that he's in phenomenal shape come fight day by eating a specific diet that keeps him energized and within striking distance at all times. If you want to go toe-to-toe with your opponent like Brian, check out his cutting regimen.

Brian Stann's Fitness Program
Watch The Video - 12:25



Nutrition

Wake Up
FOODNAME

IntraPro Whey

Protein 50g | Carbs 1g | Fat 7g

FOODNAME

Anavite

Protein 0g | Carbs 0g | Fat 0g

FOODNAME

Vibrance Greens

Protein 2.6g | Carbs 3.6g | Fat 32g

Meal 1
FOODNAME

Egg White 7

Protein 17g | Carbs 1g | Fat 262mg

Bacon

Turkey Bacon 2 Strips

Protein 25g | Carbs 3g | Fat 24g

All nutral Almond Butter

All-Natural Almond Butter 2 Tablespoons

Protein 6g | Carbs 6g | Fat 17g

Plain Kefir

Low-Fat Plain Kefir 1 Cup

Protein 6g | Carbs 6g | Fat 17g

Meal 2
2 Chicken Breast

Chicken Breast 2

Protein 113g | Carbs 7g | Fat 23g

Boiled Yam

Boiled Yam 1

Protein 2g | Carbs 30g | Fat 154mg

Vibrance Greens

Vibrance Greens

Protein 2.6g | Carbs 3.6g | Fat 0.9g

Acai Shake

Acai Shake

Protein 8g | Carbs 52g | Fat 32g

Meal 3
Salmon Filet

Salmon Filet

Protein 13g | Carbs 0g | Fat 4g

Asparagus

Asparagus

Protein 2g | Carbs 3g | Fat 102mg

FOODNAME

Blueberries and Strawberries 1 Cup

Protein 1g | Carbs 21g | Fat 488mg

Meal 4
Gaspari Myofusion

Gaspari Myofusion

Protein 50g | Carbs 10g | Fat 6g

Acai

Acai

Protein 8g | Carbs 52g | Fat 32g

Meal 5
myofusion

Gaspari Myofusion 2 Scoops

Protein 50g | Carbs 10g | Fat 6g

FOODNAME

Vibrance Greens

Protein 2.6g | Carbs 3.6g | Fat 32g

Acai

Acai

Protein 8g | Carbs 52g  | Fat 32g

Meal 6
Salmon Filet

Salmon Filet

Protein 13g | Carbs 0g | Fat 4g

Mixed Veggies

Mixed Veggies

Protein 3g | Carbs 12g | Fat 610mg

Meal 7
2 Scoops Gaspari IntraPro

Gaspari IntraPro 2 Scoops

Protein 50g | Carbs 1g | Fat 7g

2 Tablespoons Narual Almond Butter

Natural Almond Butter 2 Tablespoons

Protein 6g | Carbs 6g  | Fat 17g

Training

Terms you'll need to know

Triset - Three exercises are performed consecutively without any rest.

Giant Sets - Four or more exercises are performed consecutively without any rest.

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Isometrics - Isometric exercise involves producing force in a static position, with the result that joint angle does not change. Typically, these exercises are performed against an immovable object or weight.

Grappling/No-Gi Grapping - Grappling refers to the style of fighting focused upon in Brazilian Jiu-Jitsu. No-Gi grappling refers to grappling without wearing the standard jiu-jitsu uniform known as a gi.

Reading Workout Logs

Day 1
Morning

Grappling with ground strikes

Grappling Grappling

Afternoon

Striking drills and bag work in the afternoon

bag-work bag-work

Evening

Grappling drills and Brazilian Jiu Jitsu

jiu-jitsu jiu-jitsu

Day 2
Morning

Kickboxing sparring with takedowns

kickboxing kickboxing

Evenings

Grappling and strength and conditioning

grappling grappling

Warmups

Plyometrics and core exercises

Standing Long Jump Standing Long Jump

Triset
1

Power Clean

3 sets to failure
Power Clean Power Clean
Lying Face Up Plate Neck Resistance Lying Face Up Plate Neck Resistance

Seated Barbell Twist

3 sets to failure
Seated Barbell Twist Seated Barbell Twist

Triset
2

Weighted Pull Ups

3 sets to failure
Weighted Pull Ups Weighted Pull Ups
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

One Leg Barbell Squat

3 sets to failure
One Leg Barbell Squat One Leg Barbell Squat

Giant set
3

Dumbbell Lunges

3 sets to failure
Dumbbell Lunges Dumbbell Lunges

Front Barbell Squat

3 sets to failure
Front Barbell Squat Front Barbell Squat

Standing Military Press

3 sets to failure
Standing Military Press Standing Military Press

Freehand Jump Squat

3 sets to failure
Freehand Jump Squat Freehand Jump Squat

Cardio
4

Sled Push

6 sets for time
Sled Push Sled Push

Running, Treadmill

2 intervals runs
Running, Treadmill Running, Treadmill

Day 3
Morning

Wrestling

wrestling wrestling

Evening

Striking drills and Wrestling

wrestling wrestling

Day 4
Morning

Kickboxing sparing with takedowns

kickboxing kickboxing

Afternoon

Pad work in the afternoon

padwork padwork

Evening

BJJ in the evening

jiu-jitsu jiu-jitsu

Day 5
Morning

Wrestling practice followed by a high-altitude conditioning run

wrestling wrestling

Evening

Striking drills along with several rounds of grappling

grappling grappling

Day 6 Strength And Conditioning

Brazilian Jiu Jitsu training focusing on submissions (45 minutes)

jiu-jitsu jiu-jitsu

Warmup
Standing Long Jump Standing Long Jump

Triset
1

One-Arm Kettlebell Snatch

3 sets to failure
One-Arm Kettlebell Snatch One-Arm Kettlebell Snatch
Lying Face Up Plate Neck Resistance Lying Face Up Plate Neck Resistance

Backward Medicine Ball Throw

3 sets to failure
Backward Medicine Ball Throw Backward Medicine Ball Throw
Triset
2

Dumbbell Lunges

3 sets to failure
Dumbbell Lunges Dumbbell Lunges

Weighted Pull Ups

3 sets to failure
Weighted Pull Ups Weighted Pull Ups

Ab Crunch Machine

3 sets to failure
Ab Crunch Machine Ab Crunch Machine

Conditioning Circuit: 2 rounds
3

Jacobs Ladder 30 second sprint

Step Mill Step Mill

Footwork on Ladder 30 second sprint

Step Mill Step Mill

4

One-Arm Medicine Ball Slam

1 set to failure
One-Arm Medicine Ball Slam One-Arm Medicine Ball Slam

5
Running, Treadmill Running, Treadmill

6

Plyo Kettlebell Pushups

1 set to failure
Plyo Kettlebell Pushups Plyo Kettlebell Pushups

7

Plyo Push-up

1 set to failure
Plyo Push-up Plyo Push-up

8

Freehand Jump Squat

1 set to failure
Freehand Jump Squat Freehand Jump Squat

9

Inverted Row

1 set to failure
Inverted Row Inverted Row

10

Inverted Row

1 set to failure
Inverted Row Inverted Row

11

Sled Sprints 2 sets

Sled Push Sled Push

Day 7

Off



Supplementation

Morning
myofusion

Gaspari Myofusion Taken immediately upon waking


myofusion

Vibrant Health Green Vibrance Taken immediately upon waking


Vibrant Health Green Vibrance

Gaspari Anavite Taken with Breakfast


Vibrant Health Green Vibrance

Amino Max Taken immediately upon waking


Post-Workout
myofusion

Gaspari Myofusion Taken post-workout


Vibrant Health Green Vibrance

Vibrant Health Green Vibrance Taken post-workout


Vibrant Health Green Vibrance

Gaspari Anavite Taken post-workout


Vibrant Health Green Vibrance

Amino Max Taken post-workout


Evening
Vibrant Health Green Vibrance

Gaspari IntraPro 2 scoops with peanut butter taken before bed


Vibrant Health Green Vibrance

Amino Max Taken before bed



Main | Muscle Building | Cutting