Full Day of Eating & Training for Combat Sports | Phil Daru

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Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content!

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29 сен 2024

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Комментарии : 187

@carlosribero932 3 года назад

That was dope, thanks for showing the whiskey at the end. It makes it seem a little more human lol

@nikocallan6470 3 года назад

You all probably dont give a damn but does someone know of a method to log back into an Instagram account? I was stupid forgot my account password. I would appreciate any help you can offer me!

@oumarh.gassama8063 4 года назад

Hey Phil, this one was also an awesome vid! I just subscribed a couple of days ago, but already found so much valuable content at your channel! Keep up the great work! ps.: Do you happen to know if your last name is of Hungarian origin?

@PedroLopez-qu8wt 3 года назад

But don’t you want the carbs before the work out?

@maxfit68906 4 года назад

Reducing your carbs have definitely made a difference. You’re much leaner and more defined.” Honey Jack” at the end of the day is an award well deserved!

@NeoSpacian1237 2 года назад

@Seeing Through 🤡

@longanddeadly 4 года назад

When is your kid coming to take everything Nate worked for?

@dylanvaughan3645 4 года назад

Haha I’m from the county in Ireland that makes the Kerry gold butter 😂 didn’t expect to see that on this video

@maalik310 3 года назад

I use that stuff all the time. It's so good

@michealbrady2074 3 года назад

Kerry Gold is the money

@PULAG 3 года назад

Closest you gonna get to farm taste butter.

@brianlocal3 3 года назад

It’s a huge fad/popular thing here in US now

@hugom2418 4 года назад

I love these "Day in the life of" videos, Thanks for the knowledge Phil, stay safe and keep up the hard work. ( Also, the note on the fridge that says "I love you mom" is adorable )

@BeDangerousGroup 3 года назад

*12 Hour Fast* #1: Coffee w/coconut oil & heavy whipping cream #2: 5 eggs w/Kerrygold butter, organic cheese & Greek yogurt (w/stevia & cinnamon) *Workout + 45 min bike ride* *~4 hours later~* #3: Steak, yams #4: Strip steak #5: Protien shake w/supplements before bed Personally, I dont care for this meal plan. Not enough food. No vegetables. How does this sustain a fighter's energy? Did you leave out anything from the video?

@zitroneeng8968 2 года назад

Fruit > Vegetables

@MrArturoPoland 4 года назад

Wow! That is not too much carbs at all. When I'm that low on carbs I get this "constant hunger" and no fat can kill it :) Liked the honest stuff about the J.D. at the end ;)

@iamnouser8071 3 года назад

Try adding fiber and/or protein to your carbohydrate meals and you’ll feel full 💪

@bradramsey3167 4 года назад

Classic, love the whiskey disclaimer at the end 🤣🤣🤣

@therockjames2398 3 года назад

Where are u sir we can practice 🤼‍♂️

@ItsChrisFtw 4 года назад

Bro I literally just found out about Ancestral Supplements yesterday and bought the liver and organ meats. They look legit. Funny how I see them in your video now. Can't wait to try them out, I buy grass fed liver but I find myself choking it down more often than not. Solid vid! Also, I see that you eat very clean, pasture raised, grass fed etc. I eat similarly, so if I may suggest try replacing your pink Himalayan salts with Celtic sea salt, better minerals and better overall. Or even better yet IMO is Redmonds Sea Salt from the mines in Utah. Stan Efferding is a big promoter of this salt for good reasons. Look into this. Much love

@sohamgupta4090 4 года назад

Can I smoke a joint of weed instead of liquor ?????????????

@ignaciojaque9983 4 года назад

Sean O'Malley, Díaz bros. And Justin gathje say to you and An absolute YES

@Thunderstick-y8h 4 года назад

I think 1:1 ratio CBD/THC oil is a better choice for a combat athlete.

@WolfgangLizana 4 года назад

Really cool knowing the one and only Phil Daru is a fan on Intermittent fasting and low carb/carb timing! I’ve been on a strict ketoenic diet since November 2018. Had my first fight after 9months in ketosis and had so much stamina compared to my carb eating opponent it was crazy. These days I fast for 20-22 hours and typically train multiple times while fasted. Ive found the key to keeping energy up is megadosing sodium. Anyway love your work! Keep grinding

@MrGurruchaga 4 года назад

thanks for sharing and being honest

@Loner0.0 4 года назад

Lol wake everybody up with my Nutri-bullet! Especially since the gyms are closed bro! Thanks Coach

@guidoparadisi279 4 года назад

Pretty sure that Jack Daniels gave a godd recovery for all muscles. This is the key of success!

@mamamal3 4 года назад

Why do you try to avoid ketosis? Just curious! I‘ve tried it last year and than got on Low Carb. Love chocolate too much 🙈

@Jayscarrealm 4 года назад

It's always great to see you work! What's your thoughts about using resistance band during shadowboxing? Been wondering about your opinion

@PhilDaruStrong 4 года назад

Justin Realmo can be done of displacement of force is going horizontal

@Jayscarrealm 4 года назад

@@PhilDaruStrong thanks for the response! I've be working with what I can in my garage. Appreciate your work

@Eike979 Год назад

Thx

@shapeshiftah 4 года назад

Since switching over to intermittent fasting (I either do OMAD or a daily 18 hour fast) and a ketogenic diet for the past year and a half, my energy for Muay Thai training has gone through the roof. Thanks for the awesome video!

@sdas4084 4 года назад

Do you train after you eat?

@shapeshiftah 4 года назад

@@sdas4084 Oh definitely. With any anaerobic type workouts like Muay Thai, I definitely train in a fed state. I lift heavy while fasted, though.

@Kurio71 2 года назад

For me, low carb is the worst, I felt horrible. I've tried skipping breakfast (IF) and found that wasn't too bad. For me anyway, simple calorie counting works best. How long did it take for your body to get used to a ketogenic diet?

@TopGeezers Месяц назад

Can you please do a video on alcohol and how it affects combat sport training, and if we are training what quantities and how often can we have it.

@cte7591 2 года назад

I picked up a bottle of that honey Jack. Good sh** brother. Btw I love ur material. I check ur ig and RU-vid on a daily basis. I’m a recreational boxer.

@matthewmedina1802 4 года назад

Savage bro!! Really enjoy your channel👍 a lot of great insight 👌👌

@royramirez2560 4 года назад

Butter/fat in the coffee?. Please explain. Fasting but drinking fat globs. No understand

@leftlegtrumpcard8152 4 года назад

Jack Daniels green apple...give that one a try too. Thanks for the content man.

@peterb9481 2 года назад

Interesting training and diet. Poor daughter :) Good to see the human side - alcohol!

@mufasa2783 3 года назад

How many hours before working out should I eat?

@labinotberisha310 3 года назад

Real life real life We love real life Modern life with no kids nonono

@FadedBlack3000 3 года назад

So I dont have to eat all the food in the house and the kitchen to gain muscle?sign me up let's go good video bro

@brandonphillips7242 4 года назад

Started following you for mma workouts and became a fan...love stuff like this keep it up! Any advice for a FITNESS Coach struggling with his Niche???

@PhilDaruStrong 4 года назад

Brandon Phillips just keep at it honestly I’ve been doing this for 10+ years and just now people are starting to see me

@brandonphillips7242 4 года назад

@@PhilDaruStrong wow that literally hit me haha, thanks for the response. Struggling with imposter syndrome amongst hopelessness just hoping I can build the structure when gyms open back up...I hope in 10 years people are still finding out about me...good day sir. I appreciate you!

@adhlerecoffy7000 4 года назад

Thank, Coach Daru! What time do you usually have that last protein shake of the day?

@PhilDaruStrong 4 года назад

Adhlere Coffy right around 9:30-10pm

@awesomecalisthenics8948 4 года назад

Nice video bro....would like more videos like this...like full day with you..love from mauritius

@ArtsOfRico 2 года назад

Are you eating only fats and doing no carbs on non-training days?

@koacabebe6723 4 года назад

Aloha coach. Where are the vegetables? Also fruits, legumes, nuts or seeds? Mahalo

@fabfab5578 4 года назад

You're right, I was wondering the same thing. In my opinion, raw natural organic fruits and vegetables are missing for vitamins and minerals instead of industrial products.

@yangtroy1 4 года назад

Never seen someone battle rope with chains, lol

@PhilDaruStrong 4 года назад

Troy Yang battle chains**

@beanfranks 4 года назад

Awesome vid, coach!

@jean-etiennemonnet2708 4 года назад

Hi Phil ! Which book of nutrition do you recommend ?

@adrianblania5565 4 года назад

Much respect for JD honey 😁

@smallfeet1345 3 года назад

How much do you weight abs height?

@davidbarendregt887 4 года назад

Don’t you consume any fruits or vegetables?

@PhilDaruStrong 4 года назад

David Barendregt no cruciferous veggies due to digestive issues my micronutrients are in all of my supplements along with the red meat fruit I put in on my main training days

@sonamfitness 4 года назад

Thanks for the advice mate. Really helpful.

@terryleeatkinson8312 4 года назад

You kept it all the way real with the jack daniels lol. Quick question, what’s the reason for the carbs after the workout?

@PhilDaruStrong 4 года назад

Terrylee Atkinson replenishing glycogen increased insulin response for growth responses

@willhiemenz1880 4 года назад

I appreciate your honesty but poisoning your body at the end of the day before you try to sleep is a terrible idea. Why not use cannabis instead of alcohol?

@PhilDaruStrong 4 года назад

Will Hiemenz trust me this isn’t all the time maybe 1-2 times a week

@willhiemenz1880 4 года назад

@@PhilDaruStrong Right on

@Brandnewshoes 4 года назад

A little drink here and there isn't so bad. Gotta be human dude.

@StarxPlayz7 4 года назад

Matt C green tobacco,daym..smoke wees everyday

@InTheBleakMidwinter 4 года назад

I saw a video in which you had explained that the reason you don't share your nutrition information was due to it being designed for yourself and people need to be aware of the different body types and needs in accordance with them. You made a very good point, still, it's certainly insightful to get a glance at your daily routine and get a rough idea what it takes to be a modern-day Viking warrior, great video

@PhilDaruStrong 4 года назад

Arthur Rimbaud 💪🏼🙏🏼

@SSJ4noname 4 года назад

Good diet for a real man and one drink on the end of a day now i know how u get that Beard! 😁

@SSJ4noname 4 года назад

Little glass of a polish beer everyday and huge beard is mine

@willianrosales2093 4 года назад

I Will add this ti My dice exorcise at Home thanks phil

@webelieveinfitness377 4 года назад

Please write in description .

@MikeJones-bx8hr 4 года назад

If you feel the need to say "I'm not a damn alcoholic" to the camera then you are 100% an alcoholic. Half a glass of liquor is still 4-5 shots every night. Imagine how much better you would lift and recover without the booze, Phil

@PhilDaruStrong 4 года назад

Mike Jones bro calm down I only have 1 shot 1-2 times a week Smdh

@lifestylefifty956 4 года назад

Phill is the legent

@lifestylefifty956 4 года назад

Phill is the legent

@rcvdgg6074 4 года назад

Love from India sir u great

@thewrightthings 4 года назад

I think it's great that you were honest and mentioned that you have a small drink as well. Do you find that that has any negative effects on your nutrition or do you believe that you work hard enough and eat clean enough that it cancels out the small portion of Alcohol? Great video !

@PhilDaruStrong 4 года назад

The Wright Things all good I’ll have it maybe 1-2 times a week small glass more for taste sometimes I’ll put it on hot tea

@thewrightthings 4 года назад

@@PhilDaruStrong honey jack in hot tea?! I've never heard of that. Now I've got something new to try haha thanks for the info

@noureddinediplomate2869 4 года назад

During this period i am confined to the house the gym is closed do you have any exercices that can be done at home please. This is just a question thank you 🙂

@adhlerecoffy7000 4 года назад

Coach Daru has recently released several videos going over home exercises for MMA & boxing, check out his channel. Also has a program you can purchase, it's worth it, I'm following it now.

@nancysmith9487 4 года назад

Thank yous for sharing

@bodyboardingchronicles602 3 года назад

Dar'U = Pearl'You = You Pearl = Beloved. Mah-Alo Nui Loa Sir! I'm showing this to my Master Chef. Because cooking is not one of my gifts. One Team 👊😎

@billhogue9523 4 года назад

Phil....I have a bad kidney stone history. Does Ancestral Supplements Grass Fed Beef Kidney help to prevent them? Thank you

@maxb5957 3 года назад

Max was here

@efrahimkarayel431 4 года назад

first i thought its a ketogenic diet but its not.i did 22-2 intermetent fasting(a big feast omad) with ur tempo muscle building method 3*1*3 for 8 weeks (ohhh man u should say its so hard method it killed me ) i think i gain some muscle some real muscle but not sure more muscle. i think i was 88 kg with %17-19 fat after training section so now im 90,5 kg with may be %11- 14 fat at least i think so. i hope im not lying to myself : ) but im sure i feel more lean before this period. i did 2 days weight training 3 days cardio ,shadow boxing , heavy bag etc and 2 day off. i tried vegaterian first 4 weeks than switch vegan other period.

@eshanshah763 4 года назад

This was a great video, love the informative details! I recently made a workout and boxing video too on my new fitness channel. Check it out if you get a chance, thanks!

@fcove5453 4 года назад

Thx for the tips bro

@Unknown-_-User 4 года назад

VIKING POWER ! Thx for the video! Best wishes from Germany 🇩🇪

@PULAG 3 года назад

Would you agree that carbs are only necessary around workouts/ training? Is fuel so technically only need it when your active yeah?

@Eike979 Год назад

Hahaha

@davidrego4706 3 года назад

Hi Phil. What exercises/ exercise routine to suggest for an active 50 yr old guy

@amaru11996 4 года назад

Coach, why don't you take that shake with your steak so you have a longer fast and digestion free sleep?

@roykisso244 4 года назад

And a half glass of my honey jack then a small bump of this coke and maybe ill hit that bong while setting up my alarm before sleep🌝

@bubbie23jw 4 года назад

FACTS GREAT VIDEO! Can you do one on how to shadow boxing

@buddyluv46 3 года назад

My night cap would be Patron! 💪🏽❤

@kevinboueri1051 4 года назад

No veggies? No fruits? Liked the happy hour whiskey though

@oscar.alvros 4 года назад

hellll yeahhhhh. keep it raw and realistic. good energy and information being spread out is allways great!

@houseofillreview2276 4 года назад

Coffee, cream, butter, cheese, chicken, cow , supps, Kentucky

@singhmaster4 4 года назад

Please make more videos of meal routines for maybe a week. I always have trouble with knowing what to eat and how often. Diet is just as important as workout.

@edwardrodriguez3529 4 года назад

Been waiting for this thanks!

@Kb11466 4 года назад

Hey Phil great video, you look lighter than I remember from old videos. Is this more of a cut diet, would really like to see a day of eating for max performance in BJJ/MMA athletes. The sources I've found so far focus so much on vegetables, but training twice a day on the mats and lifting I have to assume the carb levels need to be really high, thanks man

@coachking5208 3 года назад

Did I hear that right.. He said JD after each meal. Kool 😊

@craigg4833 4 года назад

Sum jack a day keep the lactate in the muscles away 💪🏿💪🏿💪🏿

@PedroLopez-qu8wt 3 года назад

How much time passed from your coffee and your meal?

@Khumanathouba_meetei 3 года назад

Hey phil do you train while you're in your fasting hour?

@kurylko8493 4 года назад

how you can train on so low carb, ano almost non carb preworkout

@edwardrodriguez3529 4 года назад

The body adapts buddy.

@adhlerecoffy7000 4 года назад

Not to mention that the adaptation is the goal.

@BlakeWilloughbyWFN 4 года назад

Your body starts to adapt to the low/no carbs. There isn't a lot of research that says low/no carb is better for exercising but if he just feels better doing it and it works for him then that's what works. You just have to listen to your body and find what works best for you. Everybody is different, so what works for one person may not for someone else.

@josephkauslick5034 4 года назад

What’s your body fat percentage?

@theFEDcast 4 года назад

Chains for battle ropes!!! Whiskey a must!!!

@tinadarealmilliondollarbaby 10 месяцев назад

👌🏾

@kingslavd661 4 года назад

Do you take any breaks between those sets within that 5 minute period?

@AlphasWorld1 4 года назад

Excellent video as always. Love the honesty on the Jack and all the replies you give to people in the comments. Pure class.

@shalanabdur-raqeeb4764 4 года назад

Bro, I love your videos. They are so beneficial.

@dorinradut9240 3 года назад

What brand of supplements do you use?

@ashleypattinson8247 4 года назад

What's your view on fats in a post workout shake?

@billhogue9523 4 года назад

I am with you...have my small glass of scotch.

@DaKosi 4 года назад

That seems to be super low calories, is this for weightloss? After that workout and 45min biking hills I don’t know how this can sustain this massive body

@PhilDaruStrong 4 года назад

Kos G yea I was bringing down my bodyweight to some degree I’m now starting a hypertrophy strength diet which I’ll do a full day of eating for that soon

@emperorsheev6309 4 года назад

Just saying protein doesn’t actually kick you out of ketosis. That’s old data that has been proven wrong. Love the video Deru keep it up👍

@PhilDaruStrong 4 года назад

Emperor Sheev can you send me that research? I appreciate it! 🙏🏼

@faded743 4 года назад

Do you ever take time off phill??

@rotemleffler 4 года назад

Grass-fed cheese. brilliant.

@pablo_fg17 4 года назад

Phil one question, for conditioning -> do you prefer bw exercises or weight’s exercises??

@PhilDaruStrong 4 года назад

pablo fuentes gamiz both

@justinnavarro07 4 года назад

Daru, you the truth but honey Jack?!? Cmon bro you better than that!!! Drink real whiskey lol jk

@PhilDaruStrong 4 года назад

Justin Navarro naw trust me I do that was just all I had at the moment Lol

@bjjtom 4 года назад

Did you put off your acl surgery?

@nancysmith9487 4 года назад

Organify thank yous for sharing

@markomladenovic9896 4 года назад

Hey Phil, any suggestion regarding when should I start training after ACL tear? Asking this because I've heard in one video that you had the same injury.

@PhilDaruStrong 4 года назад

Marko Mladenovic you should remain strengthening the surrounding tissue with obvious limitations but maintain your strength with sled work, Isometrics and slow eccentrics