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Mike "Quick" Swick

The lean 170-pounder gives MF the four secrets behind his mealplan

A Complete Breakfast
This is how Swick starts the day, every day: "I take a cup of water, add some frozen blueberries, and put it in the microwave for three minutes," Swick says. "Then I add two packs of Quaker oatmeal and 40 grams of whey protein."

Water, Water . . .
"I limit my carbs, and one of the best ways to do it is by cutting out the juices and anything sweet. I drink only water. It takes away a lot of calories over a day.

A Post-Workout Shake
After training, Swick typically grabs a ready-to-drink protein shake and a banana to start the recovery process. "I guzzle one down almost every time I workout."

The Right Cheats
When asked what he eats when he's not training, Swick wasn't sure how to respond, "Man, I don't know. I pretty much train all the time." So, no cake or cookies for this grappler? "Nah," he says with a laugh, "probably pork chops."

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