6:00am I wake up I have a protein shake, a handful of almonds & my multivitamins (that would include vitamin C, fish oil, vitamin B, anti oxidant’s & magnesium) 6:30am hit the gym I do a 20min run on the treadmill then I hit the sauna and spa (I try to use the spa as much as possible for rehab on my muscles seeing as I work out 2 to 3 times a day, the spa’s jets help massage the muscles and the warm water helps me relax). 7:45pm for breakfast this morning I have a bacon and vegetable frittata (4 x eggs, 1xcapsicum (red, yellow and green), spring onion x 2 and 1 carrot) 8:00am I have a conference call with my Agent in Sydney and go over some scripts of movies that have been offered to me. 9:45am I have my green juice (wheat grass, ginger, carrot, celery, apples and pineapple). 10:30am Today’s southern Crossfit session was AMRAP (As Many Rounds As Possible) in 5min. Squat cleans 75kg 1point (Barbell) Jerk 75kg 1point (Barbell) “The Hulk” finished with 42points. All Day Every Day Baby. 12:00pm for lunch I have some Nandos 2x quarter chicken leg with 8 small pieces of chicken thighs and water. 1:00pm sports Massage “cupping” (Cupping or Hijama has been utilized for centuries to cure illnesses. Cupping Therapy or Hijama is a method of healing by applying vacuum inside cups, either by heat or by manual suction apparatus. Cupping Therapy or Hijama was used for thousands of years by Pharaohs and ancient Egyptians. It was also used by ancient Chinese, Greek and all old civilisations. The oldest recorded medical textbook, Ebers Papyrus, written in approximately 1550 BCE in Egypt). 2:30pm head home to sleep & recover for next session 6:00pm “Team Smash” work out warm up stretch 2x5min bag work 3x 5min Kickboxing sparring 3x 5min of submission grappling 1min rest between rounds. Warm down and stretch protein shake. 8:00pm head home dinner tonight I have steamed fish with a side salad (Prevent impaired visual and brain development in children. Prevent pregnancy complications, including premature delivery and low birth weight. Taking fish oil during pregnancy may also help to reduce allergies in newborns, increases children’s IQ and reduce risk of post-partum depression. Prevent sudden cardiac death. Prevent irregular heartbeat. Prevent some forms of cancer Reduce craving for fatty foods. Fish oil may help in weight regulation. Prevent age-related prostate enlargement in males). 9:00pm Conference call with manager Peter Nicholas 10:20pm Skype call with agent in the US. 8 meals, 5.5ltrs of water and multivitamins. All day every day.

Soa “The Hulk”

6:00am wake up I have a protein shake, a handful of almonds, a banana and some multivitamins. 6:30am I head over to the local recreation centre and do a yoga class (Yoga when done consistently can increase your strength. Strength through yogic stretching is related to your Golgi tendon reflex threshold, which limits a contraction well short of the point at which the tendons would be injured). 7:30am I head home an have some breakfast today I have Paleo Pancakes (Ingredients: 3 eggs, 1/3 Cup Coconut Milk, 1 banana, 1 Tablespoon vanilla, 1/2 teaspoon baking soda, 1/2 Cup Coconut flour, Coconut oil for frying, Cinnamon 9:00am I have my green juice (carrot, celery, apples and tomato). 10:00am I have a meeting with my marketing consultant and go over my projects (new Soa “The Hulk” website (guys check out my websitewww.soathehulk.com stay up to date with what I’m doing, interviews and new merchandise), we go over a magazine article, Soa “The Hulk” merchandise and appearances). 12:30pm I have some lunch today I do Broccoli, Bacon and Cashew Salad (Ingredients 1 broccoli, cut into florets and stalk diced 3 rashes of bacon, diced ½ cup toasted cashews and lettuce). 2:30pm I go and see my sports psychologist (The main goal of sport psychology is to enhance enjoyment and performance in sport, make you strong mentally as well as being in peak shape physically this is very important, there’s no use being in top shape if you’re not mentally fit). 5:30pm I make my way over to do some freestyle wrestling, even though my opponent pulled out of the fight I’m still training and sticking to the schedule, as I’m due to fight in another 6 weeks in Melbourne, I never let anything psych me out and that’s why I see my sports psychologist, I prepare for these things and how I’m going to over come it. 8:00pm I head home and have 4 lamb shanks and steamed vegetables (carrots, broccoli and cauliflower). 9:00pm I do an interview over the phone for a radio station in the US as they stay tuned with my career and its great to know I have support there as well as here in Australia. 10:00pm conference call with my Manager Peter Nicholas and go over my fight contract. 11:00pm I visualize for 20mins then I head to bed. 8 meals today, 5.5 litres of water and I also make sure I take my multivitamins. Stay safe and See you all tomorrow. All day every day.

Soa “The Hulk”

Hope everyone has had an awesome weekend i received some bad news the other day regarding my opponent Gul Pohatu has pulled out due to being badly injured but only to find out he is fighting on another fight card the next week after, maybe i was too for much for him, he asked to fight me and now he doesnt who knows but i thought he was badly injured lol. Any way my next fight is on the AFC show on September the 5th in Melbourne in 4 weeks so nothing has changed with training i keep going forward. Today’s work out 6:00am wake up I have a protein shake, almonds, banana and multivitamins 6:30am I hit the gym I do a 5km row (Rowing machines provide very low impact workout regimes for all parts of the body. The rowing machine is also called as ‘ergometer’ as it keeps a check on the amount of work that is performed on it. Rowing machine exercises help to reduce the excessive fats from the upper body regions like arms and back muscles, as well as the lower body parts like thighs and buttocks. It switches the body into the ‘calorie burning zone’, after only 5-10 minutes of warm up, which makes the rowing machine more effective. The older versions of rowing machines were made using hydraulic pistons that made workout a bit difficult as well as tiring. The modern rowing machines are made of flexible graphite and flywheel tanks filled with water. The modern day rowing machines actually give you the feel of rowing on water with the oars in your hand, which make the exercise more exiting). 7:30am breakfast is bacon and 6 scrambled eggs then fruit salad. 8:00am I get a phone call from my US agent great news coming announced soon I got opposite leading role to a major movie (wow) 9:30am Todays Crossfit WOD was AMRAP (As many rounds as possible) in 10mins 30Double Under or 60single skips and 15 Power Snatch (35kg Barbell) “The Hulk” finishes with 5rounds and 60skips and 6Power Snatches). All Day Every Day. I have a protein shake afterwards 12:00pm lunch went to sizzlers ordered 3 steaks T-bone and smashed the salad bar (LOL) 2:00pm I see my chiropractor and have some acupuncture done (Science has found that when a acupuncture needle is place directly into a trigger point there is a micro trauma that promotes a hormonal healing response. This immediately softens painful trigger points in muscles and fascia. Trigger Points occur in muscles or fascia after trauma such as a sports injury, spinal pain, after a stroke, or with prolonged work such as using the computer for too long. Trigger Points are tender tight points in muscles that are extremely sensitive to pressure or touch. Research has shown that trigger points are a chronic change in muscle tone but there is no change in the actual muscle tissue. Acupuncture into trigger points releases a hormonal healing response. Along with the local hormonal release there is also a serotonin release in the central nervous system during dry needle acupuncture). 3:30pm I head home and rest. 6:00pm I meet with my Marketing consultant and go over details for a charity function ill be attending, and what “The Hulk” needs to do. 8:45pm Tonight’s dinner is pork spare ribs with salad and water. 9:45pm i watch a movie 11:00pm conference call with US agent on Skype 12:20am 20min visualization 1:00am head to bed. 8meals today, 6litres of water and Multivitamins. All Day Every Day.

Soa “The Hulk”

5.30am wake up have my protein shake, a handful of almonds, banana & my multivitamins (multivitamin supplements help our bodies stay healthy and young, as well as help ward off diseases. Multivitamins “fill in the gap” left by the poor nutritional value of many of the foods we eat.). 6:00am this morning I do 100m hill sprints x10, 10 push-ups, 50sit-ups, 20 push-ups, 40sit-ups, 30 push-ups, 30sit-ups, 40 push-ups, 20sit-ups, 50 push-ups, 10 sit-ups. 7:30am Today for breakfast i have Paleo Pumpkin Muffins with a glass of freshly squeezed orange juice. 8:45am I have my green juice I feel great after having it but it takes a while to swallow (LOL) 9:30am Todays Crossfit Session was Personal Best Back Squats “The Hulk” got 200kg, Standing Strict Shoulder Press 120kg & Deadlift 240kg my personal best is 270kg but today 240kg is good i didnt want to injure myself. All day everyday. 12:00pm I have a marketing meeting over lunch we go over 2 interviews that have been offered to “The Hulk” for lunch I have a vegetable and chicken skewer and water. 2:30pm I head home and have a rest this is a must with all the workouts I do I need to make sure my body is healing and rest is perfect for that. 4:30pm I do a Skype call with my merchandiser and look at some samples of gear that’s getting made. Shirts, singlet’s, MMA shorts, long sleeves, hats, hoodies coming soon guys meanwhile check out http://www.facebook.com/l/bAQDxMFEKAQAoJmBT9qMHaE9-ceWPcM03kq5J5Ea0RvtkvA/www.soathehulk.com and check out my Limited Edition shirts 6:30pm weight work out chest and triceps then I have a protein shake. 8:00pm I have dinner tonight it is steak of the caveman Your favorite kind of beef steak (filet, rib eye, porterhouse, sirloin, etc.), 1 tsp. dried oregano, 1 tsp. black pepper, 1 tsp. minced garlic, 1/4 cup extra virgin olive oil. 9.30pm Speak with Peter Nicholas the CEO of Nude By Nature and Rapid Loss and go over the add that’s wrapped filming and talk about other adds we are to do and heading to the US soon. 11:00pm 20mins of visualization and get ready to bed. If you’re following “The Hulk’s” diet here one of my favorite snacks (Berries with balsamic vinegar and almonds, ingredients: handfuls fresh berries, 4 tsp. balsamic vinegar, 1/3 cup slivered almonds. Instructions Wash and slice fresh berries (if needed). Evenly separate the berries between two small bowls. Pour two teaspoons of balsamic vinegar over each serving. Top with slivered almonds. 8 meals today, 5.5litres of water and multivitamins. Have a great weekend and we will see you Monday my friends thank you for reading my blogs. Nothing but love to you all. All Day Every day.

Soa “The Hulk”

6:00am I wake up have my protein shake, a handful of almonds and I take my multivitamins. 6:30am I make my way over to the gym and do a Pilates class (Pilates is a unique method of body conditioning that integrates muscle control, breathing, flexibility, strength training and body awareness. Pilates is a series of movements that engage body and mind, performed on specifically designed exercise apparatus or on floor mats and supervised by extensively trained teachers. Pilates to prevent injury and improve performance. It can also be effective in relieving chronic back and neck pain, and may be useful for those suffering from Arthritis. In addition, it can improve abdominal-muscle strength and posture. By engaging the mind and body, Pilates is also a known stress reliever). 7:30am I have sausage stir-fry breakfast (1-2 tsp olive oil, 1/2 c. diced onions, 1/2 lb sausages, sliced (no nitrates), 4 cups of spinach or other greens). 9:00am I have my green juice (Green juice boosts your health in a variety of ways. There are different ways to prepare the juice, which typically includes vitamin-rich fruits and vegetables such as celery, spinach, cucumber, lemon, ginger, parsley and sprouts. Green juice is rich in chlorophyll, which gives greens their color. Chlorophyll helps your body detoxify. For example, it may inhibit absorption of environmental pollutants like dioxin and also help your body excrete them quicker). 10:30am Todays Crossfit session was 3x5min rounds which consisted of a 1km row and then as many power cleans as possible in the 5mins with 1min rest in between “The Hulks” weight for the power cleans was 100kg). Protein shake 12:00pm I have Paleo meatballs with a side salad for lunch. 1:00pm Being tis school holidays i make sure i spend as much time possible with my kids so after training I take them to the movies to watch Harry Potter i’m clueless as to what happened during the movie as i laid down on the chairs and fell asleep (lol) 5:30pm I do 5x5mins rounds of bag work, 3x5mins rounds of escapes and working take downs of the cage. 8:00pm I have 6 pork chops and steamed vegetables (Vegetables play the main role in our dietary plan and help to support normal function of all our body systems, and there are many benefits of eating vegetables every day. For many people, vegetables are the main sources of vitamins, minerals, carbs, organic elements, essential oils, phytonutrients and so on. However, not every one of us likes eating vegetables every day: people prefer sweeter and more tasty natural foods – fruit. At the same time, regular consumption of fresh vegetables improves our digestion and normalizes our intestinal bacterial balance, as well as helps to cleanse our body systems and lower the amounts of toxic elements in it. In addition, vegetables are the most valuable and recommended foods for those people, who need to follow a healthy diet. Other benefits of eating vegetables include their therapeutic properties, such as positive effects on our immune system, and so on. To receive maximum of these effects, fresh vegetables need to cover up at least 20% of your daily diet). 9:30pm I have a conference call with my US agent and i get a phone call from Nick Botox the promotor from Capital Punishment about a few things concerning the fight. 10:30pm I do 20 mins of visualization and then I head to bed. 8 meals including snacks, 5 litres of water and multivitamins. All day everyday.

Soa “The Hulk”

‎ 6:00am Wake up I have a protein shake, a handful of almonds and my multivitamins (Vitamins are organic. They combine with human proteins to form enzymes. These enzymes, in turn, regulate most of our bodily functions. Our bodies need these vitamins to function properly: A, B (8 kinds), C, D, E and K. That’s a total of 13 vitamins. Vitamins D and K can be “manufactured” by the human body but only in limited quantities. Most of the vitamins we need will have to come from the foods we eat. Taking a mouthful of vitamins cannot be a replacement for a healthy diet). 6:30am I go to the cross country track and do a 5km run I do todays run outside even though its cold as hell but it’s a change of scenery instead of being in a room. 7:30am I’m back at home and I have a vegetable frittata (1 1/2 Tbsp olive oil, 1 c. diced zucchini, 1/2 c. chopped red bell pepper, 1/3 c. chopped red onion, 1 Tbsp. fresh thyme, 1/2 tsp. salt, divided, 1/4 tsp. black pepper, divided, 2 garlic cloves, minced, 1/2 c. seeded chopped tomato & 9 large eggs), I also have a glass of freshly squeezed orange juice. 9:30am I have my green juice (wheat grass, carrots, celery and apples). 10:30am I do a cosmetic work out (the reason why I call it a cosmetic work out is because its not actually benefiting my fighting, it purely only benefits me physically therefore making me more marketable). 12:30pm I have a lunch meeting with a photographer and my marketing consultant we go over details if what we want for my next photo-shoot, I have a grilled chicken salad and that’s right you guessed it water. 1:00pm I have an acupuncture session and then after I receive my acupuncture I have a sports massage (Massage can stretch tissues that could not be stretched in the usual methods. Bundles of muscle fibers are stretched lengthwise as well as sideways. Massage can also stretch the sheath or fascia that surrounds the muscle, so releasing any tension or pressure build up). 4:30pm I have a wrestling session with some heavy weights, I’m always mixing up my workouts, whether it be MMA sparring, wrestling, pad work its always changing it keeps be at the best of every angle, I’m not set on one style which I believe is very beneficial by not being predictable. 8:00pm I have Paleo Beef Stew for dinner (1 large onion, 1 clove garlic, 16 oz boneless beef, 2 medium carrots, 1 cube beef stock, 4 cups canned tomatoes, 1 5 fl oz serving red wine, 1 tsp leaves oregano, 1 tsp leaves basil. 9:00pm I go over some more emails now with the Soa “The Hulk” website up I’ve been getting more questions about diet and training tips keep sending them through guy’s. 9:30pm i have a conference call with my manager Peter Nicholas (CEO Of Rapid Loss) we go over the details for the Rapid Loss challenge which will be held in 3 weeks stay tuned guys, and then I visualize for 20mins. Sleep time thanks for all your support guys. 8 meals including snacks, 5 litres of water and multivitamins. All day everyday.
Soa “The Hulk”

6:00am Wake up I have a protein shake, a handful of almonds and my multivitamins. 6:30am I head over to the local pools and swim, I do 15x25m sprints because I’m fighting 3x5mins = 15mins for every 1min is 1x25m then 10x under water swims (good for lungs I swim under water as far as I can holding my breathe). 7:30am I have my favorite Paleo Banana Pancakes with protein powder for breakfast with fresh low fat yoghurt. 9:00am I have my green juice (rhubarb, celery, wheat grass, carrot and pineapple) its tastes wrong the fruit does help but it gives me such a boost sort of like having 5 red bulls and its much healthier. 10:30am Todays crossfit session was a warm up and stretch then we moved on to the squats, 3×10 reps at MR reps, before getting into the sets there was a lot of warming up. “The Hulk” first set was 125kg second set was 130kg, third set was 140kg. All Day Everyday. 12:00pm I arrive at Phons Gym for another sparring session with Lucas “Big Daddy” Browne and Steven Bonner it was like war of the giants in that ring I did 5x4min rounds. 2:00pm I head home for lunch I have an upside down burger, which is basically a beef patty, surrounded with lettuce no bread at all for “The Hulk”. Water water water lol 3:30pm I see my sports psychologist we go over my plan for my fight coming up and my training (Different sports have differing degrees and types of mental requirements for success. Athletes who are mentally strong in one sport perhaps often could not imagine themselves handling the mental challenges in another, not only am I physically strong but I want to be ready mentally for what ever situation I’m in). 7:30pm I have a meeting with my marketing team and go over details for a television appearance opportunity that has been offered to “The Hulk”. 8:30pm I have grilled salmon and vegetables for dinner with some balsamic vinegar for taste (Balsamic has anti-bacterial and anti-viral properties which make it an effective remedy for treating infections and wounds. Folk healers used balsamic to cure body pain and as energizer. Balsamic vinegar contains powerful antioxidant called polyphenols which fight cell damage and boost our immune system. The antioxidant in balsamic have also the potential to protect against heart disease, cancer, and other inflammatory conditions. Balsamic contains important minerals that can strengthen the bones. Balsamic can help prevent anemia and fatigue. Balsamic can help suppress appetite and therefore an aid in controlling weight). 9:30pm I have a conference call with my US agent we go over contracts and future projects for “The Hulk”. 10:30pm 10mins of visualization and then I make my way to bed, its been a long and busy day. Much love to you all see you all tomorrow. 3weeks the Rapid loss challenge starts. 8 meals including snacks, 5 litres of water and multivitamins. All day everyday.

Soa “The Hulk”

6:00am I wake up hop on the weight scales 129kg perfect. I have to be 125kg when i weigh in so im only 4kg over. I have a protein shake, a handful of almonds and I take my multivitamins (many studies that show almonds improve cardio vascular health and help with weight loss. LDL cholesterol (the bad type) has been shown to be reduced by eating almonds and almond butter. Almonds are rich in vitamin E, B17, magnesium, potassium, phosphorus, zinc, calcium, and folic acid. An ounce of almonds (approximately 20-25 nuts) contains as much calcium as ¼ cup of milk, 6 grams of protein, and 3 grams of fiber. The fat content of almond butter makes it a high calorie food, yet studies show that almonds support weight loss when added to a low calorie diet). 6:30am I head over to the local recreational center and Row 5km then Sauna and spa to relax the muscles. 7:30am I have and egg white omelet (3 eggs, spring onion and red peppers) I also have a glass of freshly squeezed orange juice. 9:00am I have my green juice (wheat grass, carrots, celery, and pineapple). 9:30am Todays crossfit session was 4x400m runs the time it takes for me to complete the run is how long I have to rest until the rest round and this continues until I have done the 4 rounds “The Hulk” Averaged out 4min 30secs. 11:00am I make my way over to Phon’s Thai Martial Arts Centre for a sparring session with Lucas “Big Daddy” Browne and Steven Bonner we do a total of 6x4min rounds. “Big daddy” did 10x4min rounds he is fighting in 2weeks title fight against American Clarence Tillman i feel sorry for Tillman if “Big Daddy” lands the right hand LOL. 2:00pm I have a lunch meeting with my Head Marketing Consultant I have a grilled chicken salad dressing on the side and go over details for our trip to Canberra and deals I have in the pipeline stay tuned guys big things are happening. 3:30pm I head home and I have a nap (A short nap, increases productivity, sharpens the senses, and lifts the spirit. “It’s what your mother told you when you were a cranky toddler: Go take a nap it works the same way with adults. While we often refuse to take a nap because we feel like we have too much to do, studies have shown that putting in extra hours without rest dramatically reduces your productivity. It would be better to take a 30-minute nap and return to your work refreshed. This was demonstrated in a study in which subjects performed a visual task over the course of four days. With each successive session, the subjects’ performance on the task deteriorated. But when the subjects were allowed to take a 30-minute nap after the second session, the decline in performance was halted. And after a one-hour nap, their performance actually improved in the third and fourth sessions). 8:00pm I have a beef stir-fry for dinner, which consisted of a lot of vegetables and soya sauce for flavoring. 9:00pm I have a conference call with Peter Nicholas my Manager and go over my contract for my bout in Capital Punishment 4. 10:00pm I visualize for 10 minutes and then I head to bed. 8 meals, 5 litres of water and multivitamins. Hope everyone has had a kick arse weekend tomorrow we do battle again stay safe and i will see you all tomorrow. All day everyday.

Soa “The Hulk”