Main | Muscle Building | Cutting

When training to build muscle, Brain Stann eats like a horse mainly because he's working like one, and needs a lot of nutrient dense foods to keep him properly fueled. He lives and breathes all aspects of his fighting career and does everything he can to build explosive muscle to be stronger, faster and more powerful than his opponent. If you want the muscles it takes to defeat your foe, check out Brian's personal muscle building plan.

Diet

Meal 1

Egg Whites

7

Turkey Bacon

4 strips

Bread

2 slices

Meal 2

Chicken

2 breasts

Yams

1

Green Salad

1

Almond Butter

2 tbsp

Meal 3

Pasta

1 cup

Ground Turkey

1 serving

Meal 4

Turkey

1/4 pound

Wrap

1

Acai Berries

1 cup

Vegetables

1 cup

Meal 5

Protein Powder

2 scoops

Greens Powder Supplement

1 scoop

Meal 6

Brown Rice

1 cup

Salmon

1 fillet

Meal7

Protein Powder

2 scoops

Almond Butter

1 tbsp

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 Grappling - 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.

Day 1: Grappling and Striking Drills with Bag Work.

Day 2

1

Box Jump (Multiple Response)

1 set, 10 reps (Warm-up)

+ 4 more exercises

BodyFit

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What comes with BodyFit?

• Instructional Videos

Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

• How-to Images

View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

• Step-by-Step Instructions

Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Morning, Wrestling. Evening, Striking Drills

Day 4: MMA Training and grappling with strikes. Striking Bag Work.

Day 5

1

Triset

Single-arm kettlebell snatch

3 sets, to failure

+ 3 more exercises

BodyFit

$6.99/month

• 2,500+ expert-created single workouts
• 3,500+ how-to exercise videos
• Detailed workout instruction
• Step-by-step workout tips
• Training at gym or at home
• Access to Workout Plans
• Access to Bodyfit App
• Store Discounts

Subscribe

Already have a Bodybuilding.com account with BodyFit? Sign In

What comes with BodyFit?

• Instructional Videos

Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

• How-to Images

View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

• Step-by-Step Instructions

Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6: Brazilian Jui Jitsu Training

Day 7: Rest

Main | Muscle Building | Cutting