1. Biography
• Name: Kevin “Kage” Pearson
• Age: 24
• Height: 5’10”
• Weight (Contest): 170 lbs.
• Weight (Off-Season): 185 lbs.
• Body Fat: < 6%
• Hometown: Gainesville, Florida
• Gym: F2 Arena & Darkside Athletics
• Profession: Professional MMA Fighter and Fire Fighter / EMT
• Facebook: Kevin Kage
2. What got you started in bodybuilding/fitness?
I’ve been boxing since I was 8 years old, so I’ve always been athletic, but my older brother brought me to the weight room at 15 years old and I have been weight training ever since.
3. What keeps you motivated to train?
Now that my fights are being televised and more people are showing interest in the sport, I am being motivated by MMA fanatics who tell me they are inspired by fighters who also body build like me.
4. What workout plan has worked best for you?
I’m a big fan of my gym’s very own workout of the day, which can be found at F2arena.com. It is similar to the more popular, Cross Fit. Here is a sample week (although workouts are constantly changing so rarely are they the same):
Workout Plan- One week sample
Monday:
• 10-1 ladder (for time):
• Dead lift 185#
• Burpees
• Pull ups
• Ball slam 30#
• Back extension
Tuesday: For time
• 500 meter row, 4 pull-ups, 4 dips, 50 box jump 24”
• 400 meter row, 8 pull-ups, 8 dips, 40 box jump 24”
• 300 meter row, 12 pull-ups, 12 dips, 30 box jump 24”
• 200 meter row, 16 pull-ups, 16 dips, 20 box jump 24”
• 100 meter row, 20 pull-ups, 20 dips, 10 box jump 24”
Wednesday:
• 5-5-5-5-5 Front Squat at 80%
Four Rounds:
• Farmers Carry 50 meters @ 290#
• 10 Tire Flips (tractor tires)
Thursday: “Fight Gone Bad” 5 Rounds: As many reps in one minute for each exercise. After each round, you will rest one minute.
• Row dash, kettle bell swing @ 1.5 pood, box jump 24”, push-press @ 95#
• Wall ball @ 30#
Friday: Complete as many rounds in 20 minutes
• 5 Bench press @ 225#
• 10 Knee-to-Elbows
• 15 Push-ups
• 20 GHD Sit-ups
I also have multiple training sessions specifically for MMA throughout the week. Here is a close sample of my daily routine:
• Monday: Jujitsu 6am, 3 mile jog-12pm, beginner MMA-3pm, pro MMA practice-7pm
• Tuesday: 2 mile jog-12pm, pro MMA practice-7pm
• Wednesday: 3 mile jog-12pm, beginner MMA-3pm, boxing-5:45pm, pro MMA-7pm
• Thursday: 2 mile jog-12pm, pro MMA practice-7pm
• Friday: Training done at an off site facility “The Jungle MMA & Fitness”-11am thru 3pm
• Saturday: Sparring-11 am, 2-4 mile jog-3 pm
• Sunday: Rest
5. What is your philosophy about cardio?
I think cardio for an MMA fighter is way more important than strength training, which is a big misconception for the layperson. Having a phenomenal cardio game can help a white belt conquer a more experienced black belt when it reaches later rounds. Cardio also makes strength training easier and helps lower blood pressure.
6. What is your philosophy about weight training?
Weight training is the only way (other than surgery) to sculpt your body. It also gives fighters an edge on the mats. Weight training is a much more fun way to lose weight (through muscle metabolism), when comparing to cardio.
7. Do you prefer HIIT or steady state cardio?
I like High Intensity Interval Training because my fights are schedule for 15 minutes. I want to perform at a high intensity for these three rounds, so what better way to train than going high intensity for 15 min! I do both HIIT and steady state cardio.
8. What are your top 5 favorite exercises?
I like:
• Burpees
• Muscle-ups
• Turkish Get-ups
• Deadlifts
• Punching a heavy bag
9. What is your philosophy about nutrition?
Nutrition speeds up the metamorphosis of body change. Eating healthy also allows training to last longer, become more intense, and allow healthy recovery. Anyone who is exercising on a regular basis should eat specifically to their sport (runners with carbs, bodybuilders with protein, etc).
10. What nutrition plan has worked best for you?
A modified version of the Atkins diet has been working for me. I took what I learned through personal experience and made a diet plan that fits me. Everyone is different and I finally found a convenient eating plan that can provide all of the nutritional and energy support my body needs to perform best. Low carbs (which are primarily from vegetables) and high protein (from supplemental shakes and bars) as well as lean chicken and beef, seem to keep me strong, shredded, and satisfied with my body.
Diet Plan- This is a one day example:
• 7 am- Coffee, made with Splenda, sugar-free hazelnut.
• 9:30 am- Four egg whites, one whole egg, hot sauce, low carb tortilla wrap, plain Greek yogurt
• 1 pm- Maui Teriyaki “Power Bowl” consisting of 4 oz grilled white meat chicken, 8 oz of mixed vegetables.
• 4:30 pm- “Supreme” carb-conscious protein bar (30 grams protein)
• 8:30 pm- Grilled chicken (6oz) on a salad with a vinaigrette based dressing from FRESCO Neighborhood Italian
• 10 pm- Elite Whey protein shake (40 g protein, 6 g carb, 3 g fat)
Supplements:
• 9:30 am- Centrum multi-vitamin with breakfast
• 11:30 am- Glutamine capsules (2 grams)
• 2:45 pm- Jack3d pre-workout mix (2 scoops)
• 5:30 pm- Glutamine capsules (2 grams)
• 8:30 pm- Glucosamine & Chondroitin taken in pill form with dinner
• 10 pm- Animal PM (Animal Pak sleep formula)
11. What is your favorite cheat food?
Red Mango Frozen Yogurt, Chinese take-out and pizza.
12. What is your favorite health food?
Greek yogurt, low-carb tortilla wraps and egg whites.
13. What supplements have given you the greatest gains?
Most people say that it is the protein, creatine, or hormonal supplements that give them the greatest gains. I think it is the pre-workout supplement. As a professional athlete, I go through multiple training sessions per day. Pre-workout supplements make me excited to get to the gym and train. They make the day so much more fun. I look forward to the time I take my pre-workout because no matter how tired or sore I may be, these magical supplements make all the pain and worries go away. With pre-workout supplements providing extra motivation, power and endurance, I must say that they contribute the most to my greatest gains. I’ve recently started taking Animal PM. This helps me fall asleep within 15 minutes and I wake up well rejuvenated!
14. What does your pre and post workout nutrition consist of?
Pre-workout: I try not to have much in my stomach. Since the intensity level of training is high, I do not want to vomit on a teammate, J.
Post-workout: A 50/50 carb and protein blend. I try to get some whey protein right away because it gets in your system within 30 min.
15. Which tools have helped you most with your nutrition and training?
Surrounding myself with people who also train on a daily basis provides me with different perspectives on nutrition and training.
Everyone has their own beliefs and philosophies, so I try to be open-minded about it so I can learn a little from everyone. If all else fails, there is always the internet.
16. Have online resources (social networks) helped you in your training?
Social networking provides some motivation because others can easily communicate their appreciation for your sport or the help you have given them.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I can always ask my coach or teammates.
18. Who are your favorite fitness/bodybuilder competitors or role models?
I like Chuck Norris. He started as a fighter, turned into a movie star, and then finished as a fitness celebrity. He is on numerous workout videos and infomercials. As a fighter and fitness enthusiast, I feel like I can relate most with Chuck Norris.
19. What was the biggest mistake you made when you first started training?
When I started training at 15 years old, I never knew that having six-pack abs was 90% dieting and being lean. I would do hundreds of sit-ups thinking I would just wake up one day with a six pack, but I later learned that nutrition and diet play a major role.
20. What tips would you give to a beginner?
Be open-minded and listen to others’ advice even If you do not plan on following it.
21. What are your future fitness goals?
I want to be in Men’s Fitness magazine! I am a part-time fire fighter in High Springs, Florida. I would love to develop a new innovative training method to specifically help the strenuous tasks completed by co-workers. I am also interested in a walk-on roll in an action movie.
22. Where can we find you on MuscleDog.com?
Check out my profile, KevinKage for more info!
