Everyone Keeps Asking What My Workout Routine Is...
Everyone Keeps Asking What My Workout Routine Is...
I get this question all the time:
"Bao, what's your workout routine?"
"What supplements do you take?"
"How do you recover from training so much?"
So here's exactly what I'm doing right now, mostly starting this in 2026.
First off, this isn't me saying this is the best routine or that everyone should copy it. It's simply what has been working for me at this stage of my life. I'm 42 now, still training, still trying to improve, and more importantly, trying to stay healthy enough to keep doing what I love for many years to come.
My Training Week
Monday to Thursday Evenings
I train Brazilian Jiu-Jitsu with my Legacy team. I often get an additional extra noon BJJ drilling session in. I also watch 2-3 hours of instructionals and fight footage each week to keep up with my knowledge and stay updated on new innovation in the fight game.
Monday and Wednesday
I add some extra conditioning, normally done as part of the muay thai warmup that I instruct. Usually that means running mixed with bodyweight exercises like push-ups, squats, lunges, pull-ups, and core work. Nothing fancy.
Friday and Saturday
These are my lifting days (got back into consistant lifting around May). I focus on getting stronger without beating myself up too much. My martial arts always come first, so my weight training supports that rather than replacing it. On some Saturdays, I try to train Wrestling whenever I can get into the gym for it, but it's hit and miss because of family duties.
Fasting & Nutrition
My diet is definitely something I can continue improving. Over the past few months, I've still made room for the foods I enjoy because I'm a big foodie, and I know I'd burn out if I restricted myself too much. Instead, I focus on moderation and avoid overeating.
I also make a point of increasing my protein intake for the 48 hours following my weightlifting sessions, which is usually after my Friday and Saturday workouts. During that recovery period, I aim to consume about 1 gram of protein per pound of my body weight to help maximize muscle recovery and growth. Egg whites and steaks...yum
Monday and Wednesday I do a 13-14-hour fast and every Tuesday and Thursday, I do a 24-hour fast.
People always ask if it's hard.
Honestly... after doing it for a while, not really. I really keep myself busy full engulf in my business work so I don't really make time to think about how hungry I am.
Recovery
Recovery becomes more important every year.
When I was younger, I could train hard every day and somehow bounce back.
Now I actually have to earn my recovery.
Every Monday and Wednesday I do an ice bath. I find it helps with inflammation, soreness, and even mental stress. It's never comfortable...but I always feel better afterwards.
When I'm really sore, I'll also book a massage or spend some time in the sauna. Good circulation and taking care of your body goes a long way when you're trying to train consistently.
Supplements
I'm pretty simple when it comes to supplements.
I don't believe supplements replace hard work or good nutrition. They're exactly what the name says, a supplement.
Here's what I currently take.
Every single day
- Jacked Factory Creatine
- Jacked Factory Protein
- CanPrev Magnesium
- Vitamin D
- Fish Oils
- Sports Research Collagen
On heavy cardio days
I mainly use BCAAs when I'm doing lots of conditioning and sweating a lot. It's important to replenish those Aminos and Electrolytes on hot days.
My days can get busy with work and family, and sometimes I don't eat enough vegetables. Since I also fast on Tuesdays and Thursdays, I like adding greens to help fill in any nutritional gaps when I break my fast specially right after I break my fast and on days when I don't get enough nutrients.
Lift days
I only take pre-workout when I'm lifting. I don't want to rely on it every day.
The Biggest Advise I Can Give Ya
People spend way too much time looking for the perfect workout or the perfect supplement.
The truth?
Consistency wins. And when it's fun, it's much easier to be consistent. The bad weight has been coming off, and I have noticed new muscle growth. I can really speed things up, I think, if I clean up my diet but like I said, I love food...so I rather stick to a plan I know I can maintain in the long term. I'm in no rush.
Hope you guys enjoy getting a glimpse into my training/diet routine for 2026.
Start of June 2026 - Coming out of an ice bath, feeling 22 at 42. Looking to gain a few more lbs of muscle, and lose about 5 lbs of fat.
A few Boiled eggs, protein shake, and a banana as a snack.
Guys, it's ok to reward yourself, especially if you have earned it. Let it go sometimes, and forgive yourself for it.