Strength and conditioning have always been my best weapon, and Ive done some things hit some things that honestly still blow my mind when I think back.

I was fighting some of the most experienced fighters right off the bat, have had many 5 round fights, i was incline pressing 315 for two reps, flat benching 350 for three, and hitting a strict 225-pound overhead press.

All at around 180 to 185 pounds bodyweight.

Looking back, I’m like… how did I pull that off?

I was probably always overtrained, and running on low fuel waiting to get the next call to fight.

Today, I want to break down one of the key things I was doing during that time that I believe made a major difference in hitting those numbers.

Let’s dive in.

If your goal is strength and muscle, there’s huge power in breaking your fast with an anabolic, muscle-building meal.

This was my go-to, and it worked like crazy.

If you have ever just spent one day with me, you know i am always eating banana pancakes. But whats in them, and why?

Hills Anabolic Pancakes (First Meal After Fast)

• 1 scoop collagen
• 3 eggs
• 1 cup rolled oats
• 1 tsp baking powder
• 1 scoop protein powder

Directions: Blend everything into a batter. Pour onto a pan greased with a touch of butter. Cook both sides until crispy and golden. This makes 2 massive pancakes.

Top with.

• A handful of berries
• A few dark chocolate chips
• 2–4 tbsp maple syrup (be mindful of how much you use as the calories can add up fast, but maple syrup is a source of antioxidants and minerals).

The macros? Roughly 80-90g of protein and 700-800 calories. Then you can add an extra 200-400 from berries, chocolate chips and maple syrup. For a total of 1000-1200.

You’ll be full for hours, and your body will feel it.

Collagen is underrated for muscle growth.

Combining collagen and protein with eggs/egg whites creates a perfect amino acid profile. Research also shows collagen supports joint health and post-workout anabolic response.

I truly believe this meal contributed to my conditioning, heaviest lifts and best physique.

If you’re cutting?

Just moderate the eggs for egg whites, maple syrup and chocolate chips, and slightly tighten the big dinner feast.

Honestly, you might not even be as hungry for it after this.

This meal is so damn good, I get annoyed when I’m traveling and can’t make it. That, said i usually cook them before, and bring them on the plane with me.

It’s that powerful.

Ask any of the athletes that have brought me into their camps to help them cut weight.

Then for dinner, I’d keep it simple: steak or lean protein, potatoes or tortillas, and still fit in some treats or dark chocolate for dessert.

It’s probably the most optimal anabolic muscle-building meal I’ve ever used.

The secret is out!

Hope this helps

Talk Soon,

-Michael hill