Erwin Murillo Shed 55 Pounds To Get In Shape For Martial Arts!

When Erwin decided to bulk up for MMA, he soon found he was going about it all wrong. Read on to learn how he educated himself about proper training and nutrition to shed 55 pounds!

Before And After Stats

BodySpace: erwinmurillo

Erwin Murillo Erwin Murillo


210 lbs
Body Fat: 26%


155 lbs
Body Fat: 12%

Why I Got Started

I was always an athletic teenager, but when I decided to bulk up for mixed martial arts, I did it the totally wrong way and started eating and working out all wrong. I knew after I ballooned from 185-to-220 pounds, I needed to get my priorities straight.

With help from my coach and MMA trainer, I began to eat clean, boost my cardio and weight train smart. All it took from there was time. I would lose 3-to-4 pounds every week or two, all the while keeping my muscle.

It was amazing and I was just gaining momentum. Eventually, I got to my destination. Since then, I have been bulking up clean and putting on muscle while still shedding fat. I am currently bulking up cleanly.

It Was Amazing And I Was Just Gaining Momentum.
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It Was Amazing And I Was
Just Gaining Momentum.

How I Did It

Well, I was 220 pounds with 25% body fat for the most of Summer 2009. However, I began to cut seriously after I got down to 210 pounds. It took me a period of about 7 or 8 months to cut down healthily while keeping my muscle and strength relatively the same.

It took a while, but it was worth it. So in short. I lost 55 lbs in 7 months, and kept gaining solid muscle and strength throughout. I did this by eating clean and boosting up my cardio a ton.

I ran 5 miles 5 days out of the week for nearly 3 months. I also weight trained 3 days out of the week. With all those factors combined with intense determination, I was able to do it.

I Lost 55 Lbs In 7 Months, And Kept Gaining Solid Muscle And Strength Throughout.
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I Lost 55 Lbs In 7 Months, And Kept
Gaining Solid Muscle And Strength Throughout.


Note: Supplement schedule and dosages are shown below in the diet section.

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Meal 1:

Meal 2:

Meal 3:

Meal 4:

Each of these meals is fairly small (300-500 calories) but I would eat 2-3 other smaller meals throughout the day to make sure the vital nutrients in my bloodstream stayed constant for maximum fat burn and muscle gain.

In total, while I was cutting, I would probably eat 1800-2000 calories, but I would burn 2200-2400, so I had a healthy calorie deficit which aided in my weight loss greatly.



Tuesday: Cardio


Thursday: Cardio


Saturday: Off

Sunday: Off

Suggestions For Others

All I can say is that you need to dedicate yourself to your body. Never let it go, it's the only thing you have that's truly yours. You can build it up to be the best thing in the world, or you can let it kill itself. Never let the latter happen.

Keep yourself healthy, believe in yourself, and be smart and disciplined throughout everything you do, especially when it has to do with your health and fitness. I know it sounds cliché, but if I can do it, anyone can.

Just dedicate yourself, you're the only one who can build up your body, so do it the best you can. Once again, be smart, be confident and train insane. Love your body and love your life.

Be Smart, Be Confident, And Train Insane.
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Be Smart, Be Confident, And Train Insane.