Bobby Maximus Workout And Diet
Born in Canada, Bobby Maximus is the professional name of Robert MacDonald. He holds a BA in psychology and English and a graduate degree in Education. Maximus began his MMA career in 2001 and competed in 2006 in UFC 58 and 62, and Ultimate Fight Night 5. He worked as a police officer from 2004-2008, and as General Manager at Gym Jones in Salt Lake City from 2008-2017. Maximus is a regular contributor to Men’s Health magazine. He co-wrote a fitness book, offers personal training services, and conducts many seminars on health and fitness. He is a world-ranked kick-boxer and was named one of the 100 Fittest Men of All Time by Men’s Health. Maximus is married and has 2 children. He has thousands of followers on social media. Heis 6 feet,3 inches tall and weighs 245 lbs.
Bobby Maximus’ Diet
Maximus grew very ill with ulcerative colitis due to Clostridiodes difficile (C. diff), an antibiotic-resistant type of bacteria that kills 20% of those who contract it. To try to heal himself, he changed his diet. He wasn’t a junk food junkie before, but he had to become even more careful about what he took in. One thing that he found worked well was intermittent fasting. He focuses on getting enough protein to stay strong, and he still consumes gut-healing foods like bone broth, apple cider vinegar, brazil nuts, and blueberries. Some oddball things that he avoids are cashews and broccoli. He had his gut biome tested to determine his ideal foods, so these are not rules for other people to follow. He supplements with whey protein, BCAAs, and collagen.
- Low-Medium Carb 30% 30%
- Medium Fat 30% 30%
- High Protein 60% 60%
Maximus eats during an 8-hour window, usually from around noon to 8 pm. He says the hardest thing about having a short timeframe for eating is getting enough protein.
Maximus used a service called Viome to analyze his gut biome and give detailed recommendations on what to eat and what to avoid.
Categorize Your Food
Maximus divides foods into 4 different categories: eat a lot of, eat regularly, eat sparingly, or avoid. Things in the ‘a lot’ category include lemon, bone broth, walnuts and blueberries. For ‘avoid,’ there’s cured meats, corn, beans and cashews.
Choose Your Treats Wisely
Maximus mostly avoids gluten, but he doesn’t exclude it completely. When he’s in the mood for Shake Shack or 5 Guys, he’ll get an order and see how he feels afterward, and then decide if it’s worth it to eat it again soon, or not.
What to Eat
Apple Cider Vinegar
What to Avoid
Foods that do not support your gut biome
Maximus on Ulcerative Colitis
‘I dropped from 245 lbs. to 198 lbs., was only sleeping 2-3 hours a night, battling debilitating fatigue, and almost had to get my colon removed.’
Maximus on a Benefit of Intermittent Fasting (IF)
‘I learned that by engaging in intermittent fasting, I could potentially reverse the damage done by Clostridium Difficile and also help manage my ulcerative colitis.’
Maximus on a Drawback of IF
‘Frankly, because I am trying to gain weight for my sport, the 8-hour fast is the only way I can potentially get enough calories to accomplish that goal.’
Bobby Maximus’ Workout Routine
Maximus has always been interested in health and fitness. He loves to sweat.
Gym With Benefits
Maximus was the general manager of Gym Jones in Salt Lake City for many years alongside his wife who was in charge of the women’s program at the gym.
Maximus says there is no excuse for not getting some type of exercise into your day. You don’t need special equipment or a gym membership to get fit.
Mega Daily Dose
Maximus hits the gym at around 9 every morning for a couple of hours. Then he’ll do a couple of more hours of Brazilian Jiu-Jitsu or fight training. He does all this on an empty stomach.
To get his cardio in, Maximus likes the rowing machine and SkiErg. For an easy high-intensity workout, he recommends 30 seconds of work, 30 seconds rest. Do this for 3 blocks of 6 rounds each, with 4 minutes of rest between each block.
No Gear Workouts
Maximus has all different sorts of routines, including multiple high-intensity ones that use only bodyweight.
A Bobby Maximus Bodyweight Routine
Do each exercise for 30 seconds, followed by 30 seconds of rest. Do 2 rounds.
Maximus on Bodyweight Workouts
‘What is gonna be effective is simple, old-fashioned work that’s worked for thousands of years. Use your own damn body.’
Maximus on Commitment to Fitness
‘Hold yourself accountable.’
Maximus on Proper Form
‘Form is everything.’
Maximus on HIIT Workouts
‘If all you did was 1 of these 20-minute workouts every day, you’d be well on your way to getting fitter than you can imagine.’
Bobby Maximus’ Supplements
Maximus is always concerned with conserving muscle mass, and he takes a whey protein supplement.
Maximus used bone broth to heal his gut, and continues to drink it to keep his digestive tract running smooth. Bone broth also supports the immune system and can help cure allergies.
Maximus also takes apple cider vinegar as part of his gut-healing regimen. AVC is a superfood that can regulate blood sugar, control appetite, boost metabolism and help with weight loss.
Bobby Maximus’ Lifestyle
For Peak Performance, Get Your Zzzs
Maximus says that poor performance is often correlated to lack of sleep, so be sure to get enough every day. He recommends 8-9 hours.
Ditch the Loser Talk
Maximus says blaming others or saying other people ‘got lucky’ is just an excuse, and that the only person who is responsible for your success is you.
The Infamous Time Audit
Maximus says that whenever someone tells him they ‘don’t have time’ to work out, he makes them fill out a time audit on a white board so they can both see where the time goes in black and white.
Even Strong Men Have Weaknesses
Maximus comes across as bulletproof, but he says everyone including him experience moments of self-doubt. He recommends reaching out to others and not suffering in silence.
Maximus on Sleep
‘Think of yourself as a smart phone and your bedroom as the charger. If you leave the house in the morning and your phone is carrying a 20% charge, how useful a tool is it really? It’ll be shutting down by noon.’
Maximus on Following a Dream
‘Never let a person who gave up on their dreams talk you out of yours.’
Maximus on the ‘no time’ Excuse
‘I ask the person what the hell he does with the rest of his time. It’s a fair question.’
Maximus on Vulnerability
‘It’s okay to have feelings. It’s okay to let your guard down and to need other people.’
Maximus on Excuses
‘Excuses indicate mental weakness. When you use an excuse, you’re telling yourself and others that you aren’t willing to take any personal responsibility to either accept or change an outcome.’
Maximus on Honesty
‘The only thing that will help is some introspection and the realization that nothing in life is just handed to you.’