The 3 Supplements I would take with me to MMA/Muay Thai Training Camps

This post is in response to the question someone asked on My Fight Camp's facebook wall:
Ronnie Tucker if you could only take 3 supplements for a mma training camp what would they be and why. and out of curiosity which camp has the most chicks training

If you asked me six months ago my response would have been simple.  Training Muay Thai and MMA full time is devastating on your body and you are always sore, tired and depleted.  Most guys plan on training twice a day but quickly realize after a few weeks that is it crazy tough on the body and you end up taking time off.  Supplements can help, here are the top three supplements I wish I would have taken with me to Thailand:


1. ON Whey Protein:  

I would absolutely bring protein with me to Thailand.  In recent years it has been easier to find in Thailand but it is still 2x as expensive and you can't find high quality protein out there.  Recently a bunch of studies came out, including some independent lab studies from a guy on reddit that used his work laboratory to do his own testing to determine that most protein companies out there use fillers and are filled with a bunch of other crap you don't want or need in your body.

Why I recommend this: Benefits of Protein for Muay Thai/MMA

It's hard for a lot of people to get enough protein in Thailand.  Training hard requires a lot of protein to keep muscle mass.  It also helps you recover faster after hard workouts. Also a lot of people have long wait times after sessions before they meet up friends to eat.  Drinking a protein shake straight after your workout helps wonders with recovery and keeping you happy until dinner.

How Much Should You Bring:

I would recommend you bring at least a 5lb tub for every 3 months you plan on being in Thailand.  It is 74 servings, which you might think will only last you two months but you'll often skip servings like most people do.  You can always bring more and give it away before you leave, making some new best friends at the camp.  My favorites are the Vanilla and Chocolate versions, although this time I am trying the Natural Vanilla Whey since it doesn't have any artificial sweeteners.  

2. Fish Oil or MCT Oil

There are a lot of benefits of fish oil for MMA, Muay Thai and overall health.  First it helps a lot with joint problems which are very easy to develop when training.  Guys that do a lot of Brazilian Jiu-Jitsu swear that high doses of fish oil lubricate their joints and help with knee problems.  The other benefit is balancing your Omega 3 to Omega 6 profile.  All cooking oil in Thailand is high in Omega 6, including corn, canola, and other vegetable oils.  If you don't eat a ton of avocados and fatty fish, which most people in Thailand don't, taking 2 soft gels of fish oil with every meal is a good idea. It'll help you lose weight, recover, and keep your mind focused and clear.

How Much Should You Bring:

I take 4 capsules a day, two with lunch and dinner.  A lot of people that do BJJ take 6 a day and I know Joe Rogan takes even more and swears by it.  I would recommend bringing a bottle of 120 per month that you plan on being in Thailand.   I personally buy the 400 count bottles at Costco because it's cheap, but if you want something healthier that isn't contaminated with mercury then get some Krill Oil on Amazon, it's much better for you.

Personally I've started using Upgraded MCT Oil which is concentrated coconut oil.  I use it as part of Bulletproof Coffee that I drink every morning and have had some amazing results from it, I can think clearer, have more energy and have lost a lot of body fat from it.  Plus it's cleaner than fish oil.

3. Caffeine Pills  or Creatine Powder

The third one was a debate over creatine which helps you recover and keeps you from being sore and Caffeine pills.  The benefit of creatine is that it helps your body retain more water, which has a host of benefits.  For your muscles it makes you preform better and recover faster, and for your brain it keeps you sharp.  You can buy creatine on amazon and it is good to have because you won't be eating much red meat in Thailand as beef is rare.

The reason why Caffeine pills end up winning is because it has been the best pre workout boost to date.  Unlike other workout supplements such as NO-Xplode which pump you up too much to do Muay Thai and red bull which contains a bunch of crazy crap in it, a single caffeine pill is relatively clean and doesn't cause too many side effects.  Take one everyday one hour before your training and it will prevent you from being lazy and wanting to take a nap.  I also take one pill before going out on Saturday nights with the fighters when we go to a bar to unwind, that way I have energy and stay awake after a long week of training without having to down redbull vodkas all night.  Best of all caffeine pills are cheap and since they are illegal to buy in Thailand, you have to bring them with you.

Supplements vs. Real Food

For the last three months of training in Thailand, I totally ran out of supplements and decided to do an experiment.  During my last fight camp I extended my trip to almost 9 months in Chiang Mai and ran out of protein, multivitamins, fish oil, creatine, zmas, everything.  

I thought about buying more at the nutrition store in Chiang Mai, but decided to do an experiment without it.  I was training 6 days a week and had started eating Bulletproof/Upgraded Paleo.  The only supplement I would take is one cup of coffee everyday.  However, during that time I was sleeping 8-9 hours per night, exercising regularly and eating Anchor grass-fed butter, and coconut milk.  I got into the best shape of my life, was lean, healthy and had tons of energy and it was 100% due to eating a clean diet, getting 20 minutes of sun per day, sleeping well and exercising.

I realized that supplements are great as a supplement, but if you aren't getting the basics then trying to achieve that last 5% through pills doesn't do anything.  Focus first on real food, diet, working out, sun and sleep first.  This photo was taken after three months of no-supplements, compare it to the videos and photos from my fights between November 2012 and February 2013 when I had a pharmacy of stuff I brought with me.  

I'm leaving for Thailand again in a few weeks and just ordered a bunch of stuff off of Amazon while writing this post, but first and foremost I am going to continue to eat clean and do the basics.

What I'm bringing with me to Thailand:

5lbs ON Natural Whey Protein Vanilla

200 Pills of Caffeine

200 Pills of Green Tea Extract

400 Pills of Fish Oil

300grams of Creatine

120 caps of ZMA (For better sleep, and recovery)  

Two 32oz bottles of MCT Oil  from Upgraded Bulletproof's Store. (Don't buy NOW Brand as it comes in a glass bottle, and is bad quality) 

What I'm buying in Thailand:

Anchor Brand Grass-Fed Butter (Available at Big-C Supermarket and Makro) 

Coconut Milk (In cartons everywhere) 

To answer the second question, Tiger Muay Thai in Phuket has the most girls training, but mainly due to their BodyFit class which is similar to CrossFit.  If you read my book "12 Weeks in Thailand" I explain why Phuket might be the worst place in Thailand to meet normal girls though and why other islands are much better for dating and hooking up.

Keep the questions coming and good luck in your training,

Warm Regards,

Johnny FD

www.facebook.com/12weeksinThailand - Keep in touch

Bulletproof Coffee - Why it is Amazing

You guys may have heard about Bulletproof® Coffee and eating Paleo.  But if you haven't, it is life changing.  I've always struggled with what to eat in the morning.  I know that it is important and that I should eat something, but at the same time, I would rather sleep an extra half an hour than have breakfast.  Also when I workout and train in the mornings I don't want to eat anything that I might throw up during my morning run.

It's awesome for drinking before your morning Muay Thai or MMA Session, and it's a great mid-day pick me up before afternoon training as well.  I have drank it and immediately went for a 2 mile run, followed by an hour of Brazilian Jiu-Jitsu and not wanted to throw up.  This stuff is legit and keeps me full, clear minded, and full of energy all day without jitters or the crash.

Introducing, Bulletproof Coffee by Dave Asprey.

What is it?

It is the highest quality, jitter free, crash free, good for you coffee on the planet.  To make it, you mix it up in a blender with 1/3 stick of Grass-Fed Butter and a Teaspoon of MCT Oil.

Why drink it? 

Instead of eating breakfast, keep yourself in intermittent fasting by having only coffee and healthy fat.  Instead of the up and down crash of coffee, upgraded coffee doesn't do that,plus having the butter in it slow feeds the caffeine into your system.

Benefits of Bulletproof Coffee:

I have personally been eating the Bulletproof Diet, including drinking Upgraded Coffee every morning and have lost 3 inches of fat around my waist in the past three months.  I have more energy than ever, never need to take a nap, and feel amazing.

Why the MCT Oil?

Coconut oil is INCREDIBLE for your health.  MCT oil is the best parts of coconut oil concentrated and a part of Bullet-Proof Coffee. It's hard to down 6 tablespoons of coconut oil with your coffee, plus it'll give you diarrhea if you try to consume that much at once.  So instead, use MCT oil.  It's also one of the reasons why bullet-proof coffee gives you so much all day energy.

Why can't I just use any brand of coffee?

Trust me, just do it right.  Don't try to be cheap about it and have it not work.  Dave Asprey has put a lot of research in this and he found the best beans on the planet.  It works, you won't get jitters or crash from it.  Just put a small bag of Upgraded-Coffee and try it out for yourself and you'll see.

Where do you get Grass Fed Butter?

I personally use Kerry Gold Unsalted Butter from Trader Joes.  While i'm in Thailand I use Anchor Butter from New Zealand from Makkro Cash and Carry or Big C.

Where do I buy Upgraded-Coffee in Thailand?

You can try to get it shipped here, but personally I just order 5lbs of it back in the U.S., two bottles of MCT oil and bring it with me.  You can order it here. 

How much MCT Oil amDo I use?

I use one cap full which is about 1 tablespoon.  Start with 1/4 of a cap if it is your first time and work your way up, or else you'll get diarrhea.

How to make Bulletproof Coffee:

Brew one cup of Upgraded-Coffee, throw it in a blender with 1/3 Stick of Grass-Fed Butter, 1 tablespoon of MCT Oil.  Blend it until it's foamy on top.  Drink. Enjoy. Be Bulletproof.

How does Bulletproof Coffee Taste?

It actually tastes amazing, especially when it is hot.  It's like a creamy, delicious latte.  Don't think about the butter, think of it as dairy.  Unsalted butter, also know as Sweet Cream Butter is basically Heavy Cream whipped up without the excess milk.  So think of it as drinking Coffee, Coconut Oil, and Sweet Cream, which sounds and tastes amazing.

What to Order:

1lb of Upgraded Coffee
1 Bottle of Upgraded MCT Oil
Unsalted Grass-Fed Butter - Trader Joes
Blender - Target

I sincerely hope everyone tries it, as I really enjoy having it every morning and it truly makes my day better.  I've lost weight from it, have tons more energy and recommend it to my friends, my sister, and my family.

Warm Regards,

Johnny FD

Cost of Food in Thailand: Eating Paleo on a Budget

Aside from rent and training food is going to be your biggest expense when living in Thailand.  My monthly rent is 6,300 baht ($210US) a month, Muay Thai is around 8,000 baht ($267US) a month for unlimited sessions and food is between 6,000baht ($200US) and 12,000 baht ($400US) a month depending on what you eat.

Typical breakfast in Thailand is 30-60baht ($1-2US) if you get used to eating Thai food in the morning, which is typically fried rice with an egg on top.  For an American or Western Style breakfast of Toast, Eggs, Bacon and Coffee you will spend close to 150 baht ($5US)

For Lunch and Dinner if you eat normal Thai food, basically anything stir-fried ontop of rice you will pay between 50-80baht ($1.67-$2.67US) per meal.  However, I've started eating Paleo for the past 3 months and stopped eating rice which has been a lot more expensive.  However, here in Chiang Mai you can find amazing food at really nice restaurants for under 200 baht ($6.67US) Here is a video of what I eat on a typical night.



Food in Chiang Mai is often half the price of more expensive cities such as Bangkok, Koh Samui and Phuket.  But if you're eating Thai food ontop of rice you can get by anywhere in Thailand for less than 80 baht ($2.66US) per meal.

Around Phuket Top Team and Tiger Muay Thai there are restaurants such as Tony's Ja Ja House and Mama's who all have Thai food for 60 baht ($2US) but realistically, especially for dinner you will spend double that to get full.  Most guys order two meals after a hard day of training.

My other favorite meal in Thailand is the All You Can Eat Thai BBQ's that are usually 129-180baht ($4.30-$6US)

Basically the cost of food in Thailand can be whatever you want it to be.  Simple, delicious Thai food can be half for $1-2 and amazing western food in Chiang Mai can be had for $7.  While in places like Bangkok and Phuket you can also spend $30US on a nice western restaurant.

If you haven't already, make sure you read the book, www.12WeeksinThailand.com where I breakdown all of the costs of living and teach you how to save a ton of money while coming to live and train Muay Thai, MMA or Travel Thailand.

Warm Regards,


Johnny FD
www.facebook.com/MyFightCamp - Add me to keep in touch

Eating Paleo in Thailand: The Best Diet for Muay Thai, CrossFit and MMA

I heard about the benefits of the Paleo Diet and other similar diets such as Bullet-Proof, the 4-Hour Body Slow Carb Diet and the Primal Diet.  My excuse has always been, it's too hard to follow in Thailand.  Rice comes with everything, it's impossible to get beans, and there just isn't enough protein.

Then I realized that I was just making excuse and that I didn't want it bad enough and wasn't willing to make sacrifices.  So eight weeks ago, I decided that enough was enough and it was time to go primal.  In the past two months I've cut out all rice, bread, wheat, oats, grains, sugar, and soy and replaced it with meat, vegetables, nuts and seeds.  I've lost two inches off of my waist, a ton of fat and gained lean muscle.  I have more energy and have been recovering from workouts like a beast.  

Here is how I did it:

Step 1: A few months ago I decided to start cooking the majority of my meals.  I started using the gym's free use shared kitchen, then decided just to buy a 400 baht ($14US) stove top instead.  

Step 2: I went shopping for grass fed butter (Anchor from New Zealand), Himalayan pink salt, Chicken, Eggs, Pork, Beef, Vegetables, Coconut Milk, raw almonds and seeds.  My favorite place to shop in Thailand is called Makkro Cash and Carry which is Thailand's version of Costco, but you can find most of this stuff at any supermarket.  

Step 3: I started cooking the majority of my meals instead of eating out.  I make all of my dishes in one pan, and serve it on a single plate, making it extremely easy to cook and clean up.  I ended up eating chicken and vegetables the majority of the time since it was cheapest and easiest, but recently I've been experimenting with different dishes to change it up.  

Pork with Garlic Kale and Kimchee

Mixed Salad with Chicken and Avocado

Beef, Garlic, Kale and Sweet Potatoes

Step 4: Watch what you eat at restaurants, no excuses!

If I go to a normal Thai restaurant, I always order mixed vegetables with chicken and ask for a fried egg on top.  If they have BBQ chicken or Ribs I'll eat that, but most of the time I suggest to my friends we go to Thai BBQs so I can easily just load up on vegetables and meat.  Also fresh coconuts and coconut shakes are available everywhere.

All your can eat Thai BBQ 139 baht ($4.50US)

Step 5: Keep it up!

By eating this way, I've decided that I don't even need cheat days.  I don't miss pizza, pasta or even rice which is something that I thought would be extremely hard for me to give up on. Just remember that if you have a goal, stick to it no matter what.  No excuses.  

If you're thinking about coming out to Thailand, make sure you read my book 12 Weeks in Thailand: The Good Life on the Cheap for step by step instructions on how to make the most of your trip. 

Warm Regards,

Johnny FD

Add me on facebook:  www.facebook.com/MyFightCamp

Another Successful Week of Training - Still Paleo, Still 6 for 6.

I have less than 2 months left in Thailand before I go home to work in the U.S. over the summer, so I've been trying to make the most of it.  My number one goal this year was to get in the best shape of my life, and with my long Muay Thai camp and now CrossFit, I feel like I'm finally getting there.

It's been three weeks since I've been eating strict Paleo and cut out all rice, wheat, bread, noodles, and carbs with the exception of sweet potatoes.  It was really difficult in the beginning as every meal in Thailand comes with either rice or noodles, but I decided it was important and stuck with it.  I've been cooking at home on a stove top burner I bought for around 300 baht ($10US) and whenever I go out to eat I order just mixed veggies with chicken and a fried egg or I try to go to Thai BBQ places so I can load up on meat and veggies. 

Here are some examples of what I've been typically eating everyday and how you can Eat Paleo in Thailand: 

Breakfast: Scrambled eggs in Anchor Grass-Fed Butter, Sweet Potatoes and Avacado

Lunch: Stir Fried Chicken, Sweet Potatoes, Veggies

Lunch/Dinner: Stir Fried Chicken, Veggies and Sunflower Seeds

Dinner: Thai BBQ - Grilled Beef and Pork with  Veggies.  129 baht ($4.30) All you can eat.

  

On this Thai Paleo diet, I have a ton more energy, I'm sleeping really well, I'm recovering from my workouts really well and I'm losing body fat while building lean muscle.  This is my third week going 6 for 6 as in working out everyday Monday-Saturday and resting only on Sundays.  There were a few days I was tempted to take a nap or take an extra day off to rest, but once I'd step foot into the gym I'd feel fine and after the workout I'd feel amazing.

I've really been enjoying my training at CrossFit Chiang Mai, it really feels like a community there, almost like a little family here in Chiang Mai.  The reason why I love the workouts is because it's different everyday and everyday it pushes you to your limits.

Today's workout is:

Helen

Strength Workout:Front Squat 5 Rep Max

WOD: Conditioning Workout of the Day

3 RFT (rounds for time)

400m sprint
21 kettlebell swings (24kg men/16kg women)
12 pull-ups

Yesterday was Sunday, Rest Day.  

I'll write about it more in a separate post when I get a chance but I had a great day in the sun swimming at the quarry here in Chiang Mai.  It's a bit of an undiscovered part of the city with very few tourists even on week ends.  

Keep up the training!

Warm Regards,

Johnny

Follow me at: www.facebook.com/12WeeksinThailand

Actual Paleo on a Budget Food Costs: Eat Paleo for Cheap

I eat a Paleo diet as much as a I can, it's the one diet that I can see myself sticking to for the rest of my life. Paleo, eating Primal is basically eating natural, unprocessed food.   It's a lot easier to do when I'm in the U.S. than in Thailand as I have access to grocery stores such as Trader Joe's and it's easy to order things on the internet to be delivered.  My diet is mainly based on Dave Asprey's Bulletproof Diet.

Strictest Possible Budget:  Cheap Paleo Budget Breakfasts

Option A:  Bulletproof Green Tea: (Or Bulletproof Coffee)

Total Cost per meal:  $1.50-$2.50

Make green tea with a tea bag and hot water as normal.

Put 1/3 of a stick (80grams) of unsalted Kerry Gold Butter into the tea (or any other grass fed butter)

Pour 3 tablespoons of Virgin Coconut Oil into the mix or use 2 tablespoons of MCT oil

Blend it together, either in a blender, magic bullet, ninja, or I use a Cuisinart hand blender.

Sprinkle some Cinnamon in and stir. 

I've done cardio, Muay Thai  and Brazilian Jiu-Jitsu immediately after drinking it without upset stomach or feeling sick.  Best of all it gives me tons of energy and I don't feel hungry for up to six hours afterwards.  If you decide to use MCT oil (Medium Chain Triglycerides) make sure you start out with a tiny dose, literally 1/2 teaspoon, and slowly add more throughout  a week or two or you will get diarrhea.  I started out by using .5 teaspoons of MCT and 1 tablespoon of coconut oil.  

Option B: Chia Seed Water

Total Cost per meal 25 cents.

Soak 2 tablespoons of Chia seeds with 16oz of water and let sit for 15 minutes.  The Chia seeds will expand into tapioca like balls.  I usually make it the night before and let it sit out until the morning.  

When I'm in Thailand training and have to be up at 7am to run I don't have time or want to eat before hand so I drink Chia seed water before and throughout my workout.  It gives me just enough energy to get through the workout without getting light headed.  

Option C: Bacon and Eggs

Total Cost per meal: $1.75

Cook 1/4 of a package of Trader Joe's uncured (nitrate free) bacon.  I use their "Ends and pieces" which is only $2.99 and is basically just chopped up pieces of bacon instead of nice looking strips.  Keep the bacon grease, yes all of it and cook 3-4 eggs in it.  You can pour out half of the bacon grease if you want, but keep in mind that you want some fat from it.  I often eat it with 1/2 avocado when they are in season, +50 cents to budget.

Optional:  Start your morning with 1/2 a teaspoon of Pink Himalayan Sea Salt with some water.  This relieves adrenal fatigue.  I started doing this first thing in the morning and I love the results.

Paleo on a Budget Shopping List: Breakfast

Organic Green Tea: $4 for a box of 20 at Trader Joe's.    

Cage Free Eggs:  $2.99 at Trader Joe's

Uncured, Nitrate Free Bacon (Ends and Pieces) $2.99 at Trader Joe's

Kerry Gold Unsalted Butter (Grass Fed): $2.99 at Trader Joe's

Avocados: $3.49 for a bag of 4 at Trader Joe's. When out of season I use their Number Avocado Guacamole in the refrigerated section.   

Strictest Possible Budget:  Cheap Paleo Budget Lunch and Dinners

Cream of Broccoli and Chicken Soup:

Total Cost of Meal $1.50

I just made this for my first time today and it was incredible and I have enough of it to last me all week.  Basically I made my own chicken soup by boiling a big pot of water with two chicken drumsticks and sea salt, black pepper for 3 hours.  I added in carrots, 1/4 package of the ends of pieces of bacon and half an onion and let it cook for another hour.  Then I took out the bones of the chicken, threw in a bag of frozen broccoli, 1/3 of a stick of kerry gold butter, and let it cook for 10 minutes.  

At this point I had chicken soup, tasted it and it was pretty damn good.  But to make it creamy I took out the big chunks of bacon and blended the whole thing, I used the Cuisinart hand blender right in the pot but if you don't have one, you can use any blender.  I blended it until it was nice and creamy, which was easier than I thought, chopped up the bacon and threw it back in there.  It was amazing, my friend Amanda came over for lunch and had some and loved it as well.  She's not even paleo.

Ground Beef and Spinach Scramble:

Total Cost of Meal: $4

Brown 1lb of grass fed ground beef, add one package of frozen spinach, salt, and pour in six scrambled eggs with it.  This is a super quick, delicious paleo meal.  I usually eat about 1/3 of it and save the rest for another meal.

Left: Beef, Egg and Spinach Scramble topped with Avocado Salsa
Right: Creamed Broccoli and Chicken Soup

Roast Chicken and Veggies:

Total Cost of Meal: $3

I had no idea how easy it is to roast your own chickens.  I used to buy the supermarket rotisserie chickens for $6 all of the time until they started using smaller chickens and charging more for them.  Turns out, it's super easy to make your own.  Just buy a whole chicken, throw away the giblets, rinse it in water, pat it down with a paper towel until it's dry and then rub it with butter, lots of salt, especially inside.   You can stuff some garlic, onion, lemon, apple, thyme, rosemary or whatever you want into the cavity which gives it flavor while it's cooking, but it's optional.  

Put it on a pan and roast it in the oven at 425 degrees for 1 hour 15 minutes or if you want to be more bulletproof and keep more nutrients roast it at 350 degrees for 2.5 hours.   That's it.  So basically, you just took a whole chicken, rubbed it in salt and butter and threw it in the oven.

For the veggies, I wait until there's about 30 minutes left and then throw broccoli, carrots, and sweet potatoes, sometimes corn or regular potatoes into the same pan as the chicken if there is room.  That way the veggies soak up all the amazing chicken juice and seasoning.   I eat only 1/4 of the chicken at a time so it lasts 4 meals.  

Grassfed Paleo Meatloaf: 

Total Cost of Meal: $4

Easy and delicious.  In a roasting pan combine 1lb of Grass fed ground beef, a whole egg, chopped or sliced carrots, peas, salt and 1/5 stick of kerry gold, plus 1/4 package of Almond Meal  (Ground Almond Flour) and 1/4 jar of Spaghetti sauce. Optionally you can also add in .5 lb of ground pork which makes it taste that much better.  Combine it all with your clean hands, and put it in the oven at 350 degrees for a little less than an hour. I eat about 1/3 of the meatloaf of a side of veggies cooked in butter at each meal.


Spaghetti Squash Paleo Gluten Free Spaghetti:
Total cost of Meal: $2.50

Spaghetti Squash is basically pasta and it's a lot easier to make than you might think.  Buy your Spaghetti Squash from Trader Joe's, it's only $1.79 each instead of being over $5 at other super markets.  They also last for 3-6 months at 50-60 degrees so stock up as they are not available year round.   Just keep them in a cool dry place like your garage.  Anyways to cook it, it's really easy.  Option A. is poke some holes it in and Microwave it for 12 minutes.  Option B. is cut it in half, and bake it face down for 35 minutes at 375.  Sometimes I butter it first before baking.

Then just brown some grass fed ground beef, onions, garlic, and a can of tomato paste with two cans of diced tomatoes.  Salt, oregano, whatever else you normally do for spaghetti sauce.  You can even use pre-made stuff in a jar, just ass 1lb of ground beef to it.

Grass Fed Steak: Sweet Potatoes and Veg 
Total Cost of Meal: $6.50

Trader Joe's sells 1lb of Grass Fed New York Steak in the Freezer section for $10.99 a pound.  I usually buy it and cut it in half, making it around $5 a serving.  Having a 16oz steak is a bit too much, even for me.  So I save my wallet, by making half at a time and filling myself up with sweet potatoes and veggies instead.

To cook the steak, salt and pepper it and let it sit until room temperature.  Very important.  Heat up your oven to 400 degrees, I like to stick my pan in there too so it warms up with it unless you're using a cast iron skillet or something without plastic handles you can put directly into the oven.  Heat a pan on the stove with gee if you have it, or butter if you don't.  The gee is better since it has a higher smoking point, don't use extra virgin olive oil as it smokes too quickly.  Sear the steak on both sides for 2-3 minutes so it's brown.  Then throw it in the oven for a few more minutes.  2 minutes for rare, or up to 5 minutes for medium.  Then let it rest while you cook the vegetables.

Paleo on a Budget Shopping List: Lunch and Dinner

1lb Grass Fed Ground Beef $5.99 at Trader Joes Frozen
1lb Grass Fed Steak: $10.99 a lb at Trader Joes Frozen

1 Dozen Cage Free Eggs $2.99 at Trader Joe's (Keep in mind worth paying $6 to get eggs from a local farm where the chickens can run around and eat bugs from the pasture.  You can taste the difference.)

1 Whole Roasting Chicken: 5lbs.  $5-$10 depending on which one you buy and from where.  It may seem like more than buying a Roast chicken from the supermarket but those only weigh 2 lbs, so you get more chicken when you cook it yourself.  

Frozen Pesticide Free Spinach: $2.50 for 16oz at Trader Joe's

Frozen Organic Broccoli: $3.50 for 16oz at Trader Joe's.  (I only buy organic if there isn't a cheaper pesticide free version)
Spaghetti Squash $1.79 each at Trader Joes.  Other supermarkets charge $1.79 per pound, which is a rip off.

Eating Paleo in Thailand: 

I'm getting ready to go back to Thailand, to Chiang Mai to do Muay Thai again for 6 months.  I'll write about it more when I get there but my plan is to have bulletproof green tea for breakfast and have normal thai food for lunch and dinner.  The only two things I'm going to change is i'm going to ask for no sugar in my food and that they cook everything with either coconut oil or butter.  I plan to carry around a small thing of coconut oil or ghee and a note in Thai saying, please no sugar, MSG and please use my oil when cooking, thank you.  It should be pretty easy to do.  My meals will then basically be Meat, Veggies, and White Rice cooked in healthy oil.  I'll also have them put one or two fried eggs on my meal as well to get more fat and protein which usually only costs 60 cents more.  Other nights I can go out to the all you can eat thai style bbqs where you boil vegetables in water and grill your own meat.  For around $5 it's a great deal and a healthy one too.

I know it's not the best idea to eat rice so many times a day but I figure I'll be doing Muay Thai 6 days a week and the extra carbs won't hurt.  White rice is better for you than brown as well in terms of anti-nutrients.  

I'll let you guys know how it goes.

Warm Regards,

Johnny at My Fight Camp.

Chia Seeds - For Omega 3's, 6's, Weight Loss, Energy, and more.

I first heard of Chia Seeds in the book "Born to Run" by Christopher McDougall.


The book is a true story about the Tarahumara barefoot runners in Mexico, (who take off on 50-100-mile running jaunts as if they were evening strolls) and their drink of choice, the Chia Fresca, which he claims has the nutritional value a 'smoothie of wild salmon, spinach and human growth hormones.'


I don't know about the HGH but Chia Seeds do have tons of Omega 3's and 6's just like Fish Oil, and unlike Flax Seeds they don't taste like fish and don't need to be ground up.   And since they are super high in Antioxidants they don't spoil and do not need to be refrigerated.      

Chia Fresca for Fighters:

I just started drinking Chia Seeds with water today and am planning on making it a part of my daily diet and workout from now on.  Supposedly the Chia Fresca (Chia Seeds, Water, Lemon Juice) is something that you can sip on during workouts that gives you energy and protein, even during a run.  

My first experience with it today was pretty cool, I actually did feel an energy boost from it and I haven't been hungry all night after drinking it.  The seeds when soaked in water become 9x bigger and form a gel in your stomach that holds onto water, keeping your hydrated, and keeps you full.  It's good for weight loss if you drink it before meals since you wont' be as hungry.  

I'll keep you guys updated on how the Chia Seed experiment goes but I'm really glad I found it here in Phuket.

Chia Fresca Recipe:   (Super easy)

Pour 1-2 Tablespoons of Chia Seeds into room temperature water.  

Let it sit for 10-15 minutes - stirring occasionally

Add Ice and a squeeze of lemon juice (optional)

That's it.  Technically, you could just pour some seeds in your water bottle, let it sit for a while and shake it up if you wanted to do it the easy way.  By itself, it doesn't taste like anything, maybe a bit like watered down green tea.  But that's a good thing that it's relatively flavourless, so you can drink it while working out and not get tired of it.

Where to Buy Chia Seeds in Phuket:

It was a little complicated to pick them up here in Phuket since there isn't a physical store, so I'm thinking about just getting it in bulk for myself and for my friends that want it.  If you want some let me know, it'll cost 500 baht for a 300 gram bag which is enough to last a month.  Just leave a comment here if you want in.

EDIT:  Sorry guys, i'm no longer in Phuket.  Best advice is to bring your own from home or ask someone who's coming out to bring some with them.  

All the best,

Johnny - My Fight Camp