Settlage Wrestling ONLINE

WRESTLERS. It is now the time for you to make the most of your off season! If you are looking to get STRONGER, more EXPLOSIVE, and develop greater POWER this off season, sign up today! This training program is guaranteed to help you increase your athletic performance on the mat going into next season.

This a training program created for wrestlers, designed by a wrestling coach and competitive grappling athlete, me! I have taken what I have tested, and experimented over the past seven years, combined with training and learning from some of the best wrestlers and strength coaches in the world to bring you a comprehensive and detailed training program to help you become a greater wrestler this off season. GREAT wrestlers all put in the work over the off season. Going from the JV team to the Varsity lineup, or missing the second day of Masters to qualifying for the state tournament over the course of one season, is not easy. It takes work, and a body that can dominate the competition through superior wrestling ability and greater strength and power.

Achieve your goals on the mat, by putting in the #dailydiscipline in the weight room. Sign up for Settlage Bodybuilding ONLINE today! Hit the “Subscribe Now” button to join the team today! (Click here for mobile users).



Settlage Bodybuilding ONLINE

20180428_012444569_iOSIt is finally here! For $10/month Settlage Body Building is now live on Train Heroic! If you have made it this far, you must be serious about getting on your own #dailydiscipline and training hard! This subscription guarantees every month you will have access to four weeks of new bodybuilding programming specifically designed to build quality muscle, without gaining excessive amounts of body fat. This first month is all about just starting out and getting you used to the type of training I provide. It is tough stuff with lots of sets and lots of reps. Once you complete month one, you’ll be ready to turn up the pace and really see some amazing results.

This program is composed of over 7 years of bodybuilding training that I have experimented and tested myself, that addresses all aspects of the human physique. This program takes from the Golden Era of body building, Settlage Size & Strength, #collegecuts, as well as some programming stuff I kept in the dark for a while, to bring you the complete package. For the first time ever, you will have my mind and methods in your pocket with you at the gym giving you precise instructions on how to help you and your #dailydiscipline! All this programming and value costs less than a single sushi roll! To sign up today, hit the “Subscribe Now” (click link below for mobile users) button below and let’s get on our #dailydiscipline!20180508_143304932_iOS.png

My Nutrition History

The people have spoken. Based on the results of a poll I posted on my Instagram, the majority of you voted for me to post more articles in regards to nutrition. For the next several weeks I will be discussing different aspects of nutrition and how it pertains to my personal training and beliefs. This article will go through a brief history of the previous diets I have tried in the past. Let’s get to it.


Whole Life Challenge: 8 Weeks

I first began this diet when my wrestling coach asked me to join him in participating in a nutrition and training challenge. The diet was a traditional Paleolithic diet. My food came from only meat, vegetables, nuts, seeds and fruit. Liquids consisted of only water. This lasted for 8 weeks and during those weeks I was not allowed to have any treat meals. During this time, I weighed 135lbs and an estimated body fat percentage of 10-12%.

I loved this diet. Previous to this experience, I wasn’t eating terribly, but it was not something to brag about either. This uber strict and restrictive diet was just what I needed to reset my nutritional habits. During this time, not only did I have more energy than my previous sugar based/junk food diet, my workout performance improved, I was sleeping all the way through the night, my stomach aches went away, and my focus at school was the best it had ever been.

The negative effects of this diet is that it is not sustainable for long periods of time. Nor is it appropriate for athletes under high training volume and frequency. There is not enough carbohydrates in the diet to promote recovery between intense training sessions. It was a great way to kick myself into shape and build those healthy habits as I simultaneously kicked the unhealthy ones.

Paleo/Primal Diet: 2013- April 2015

143lbs June 2015

After completing the Whole Life Challenge, I adapted to the Paleo/Primal diet. I added back milk to my fluids and occasional potato and sweet potato as carbohydrates into my diet. In the beginning, I allowed myself two treat DAYS. When I say days, I mean days. I would spend all day gorging myself. After a year of following this protocol, I decided to limit myself to two treat MEALS a week. This helped my digestion and didn’t leave me on the floor wanting to puke Friday and Saturday. During these years I was training in CrossFit several times a day and my conditioning was great, but my strength sucked. I would struggle to squat anything over 200lbs, and would completely avoid strength work in workouts. In 2013 I trained for the Fittest of Roseville competition. Thankfully there were no pure strength events, mostly conditioning based events. I was able to secure a first place finish (the only other competitor was me and my friend from wrestling).

During this time I weighed about 138-140lbs and had a body fat of 7%. I think this diet is great for overall health. If you stick with it, your body will adjust from using primarily carbohydrates as a fuel source to using fat. I felt great using this diet, and when I was sidelined from CrossFit training due to injury and couldn’t train as hard, I was able to maintain a healthy body fat percentage and still be relatively lean. Someone who trains about 4-5 times per week, and works a sedentary job could benefit a lot from this type of diet.


See Food Diet/Dirty Bulk: May 2015-Dec 2015

176lbs December 2015

If you have read my previous article on What I’ve Learned About Bulking, you may be familiar with this stage of my life. During this time I was solely focused on powerlifting and bodybuilding to become as strong as I possibly could and as big as I possibly could. In the name of bulking, I pretty much ate whatever I wanted. I had lots of chicken, oatmeal, protein shakes, rice, whole milk, and eggs. I ate relatively clean throughout the week and allowed myself two treat meals a week. Those treat meals would routinely turn into days. I never tracked macros and monitored my portion sizes. I just ate till I felt really full, even stuffed. Based off observation, I’d say I was close to 20% body fat. A good thing that came out of this poor bulking method was, my squat went up 50lbs. I realized later wasn’t due to an addition of real muscle. I started at a body weight of 143lbs and ended at a lifetime high of 176lbs.

I know this was not the right way I should have gone about trying to bulk up, but it was a great learning experience. I would not suggest someone take this same approach and make the same mistakes I did. Instead, read the article above and learn from my mistakes. Do not just eat to make the number on the scale go up. Eat to gain functional weight, not useless fat.

A typical day of eating would be a Lara Bar and coffee in the morning before my workout. After my workout I would have a protein shake with 1 scoop protein, 1 scoop uncooked oats, 2 cups whole milk. After I finished my shake I would have 6 eggs. Lunch was usually a chicken breast with 2 cups of rice and 250g of Madras Lentil soup. My afternoon snack was lots of nuts and dried fruit. Dinner was the same as lunch, and I would have a second protein shake without the oats right before bed. This resulted in my gaining 33lbs in six months.

Learn from my mistakes. There are better ways to go about bulking and building size and strength.


Anabolic Fasting/Intermittent Fasting: 2016-May 2017

2016 Tahoe Show Front Pose. Weight: 149.5lbs

Following my long bulk, I decided to lean out and compete in a bodybuilding show. I went from eating whatever I wanted to a much more restrictive and detailed nutrition plan. I am a fan of Cory Gregory’s unconventional training methods, as well as his content on nutrition. He talked about how he wanted to create a diet that allowed him to have abs and drink beer on the weekends. After hearing this, I was interested. Enter, Anabolic Fasting (AF).

AF follows several principles from the anabolic diet and is in the time frame of intermittent fasting. The goal of AF was to eat a high protein, high fat lunch and dinner meal, to increase our insulin sensitivity. We wanted to increase our insulin sensitivity so we could “spike” right before bed with a high carb, high fat meal. This spike in insulin to help promote recovery during sleep and reap the benefit of an anabolic response every night. All this was in addition to fasting for 14-16 hours everyday.

I must say I loved this diet for many reasons. It felt great to fast. Fasting helped my metabolism increase, and I just felt clear headed, and alert throughout the day. Since my lunch meals consisted of carbohydrates only from vegetables, I would no longer have those afternoon crashes I would experience when I had that heavy rice and lentil meal from the last diet. The carb spike (usually banana and peanut butter) at night not only replenish my glycogen stores before bed so I was ready to train at 5:00am the next morning, but also tasted so good I rarely craved any junk during the week. During this time I was not only a full time student, but was trying to balance three jobs. Fasting during the morning saved me lots of time when I had to get ready for the day.

The only problems I had with the diet was when I began going back to grappling training. I went from only training in the gym for two hours in the morning, to training in the morning and for 1-2 additional hours of grappling in the evening. This amount of volume left me feeling exhausted at the end of training. I felt like I had no drive and explosiveness. My endurance was better than some, but nothing to brag about. Do to the fast, my appetite really decreased and I wasn’t eating as much. Normally that is fine if you are looking to just lose body fat. Your appetite will decrease and that’s natural. However, I was training so hard so often, I wasn’t getting in all the nutrients I needed to properly recover. I would fast for 14-16 hours and eat 1 chicken breast, a bell pepper, and some almonds to be left completely stuffed. As you can tell that is not a lot of food for someone training minimum of three hours a day.

I believe if someone were to partake in this diet, I would highly recommend they pay attention to their training volume as well as how they snack throughout the day. When I did this diet, I probably could have snacked on nuts or veggies a lot more often so I have some sort of fuel for training in the evening.


IIFYM (If It Fits Your Macros): 2017-2018


I first began IIFYM as means to try out a new format of bulking up. At the time i had just completed a 10lb weight cut and was very lean. I had done my weight cut following the AF diet listed above. I was feeling like crap from all the training I was doing and new something needed to change. I knew I did not have the self control to just add carbs back in and eyeball everything. I did not want to fall into the same dirty bulk habits that I had experienced previously. I had heard a lot about flexible dieting and macro counting from the likes of Layne Norton, Alberto Nunez and Matt Ogus. I figured I would give it a shot for a month or two, track the results and in the end if I didn’t like it I could always go back to AF.

I started this diet in May of 2017, weighing 155 lbs with a body fat of 7.5%. My starting macros were…

Protein: 1g/lb of bodyweight

Carbohydrates: 1.5glb of bodyweight

Fat: Did not set a target number to hit each day. I instead only consumed fat from animal sources and nuts.

I followed this diet for 6 months. I tracked my weight everyday and when my weight stalled for 2 weeks straight, I would increase my protein and carbohydrate intake by .25g/lb of bodyweight. At the end of the six months I weighed 173lbs, still had some abs, and a body fat of 14%. This was the most successful bulk I had ever done. I was able to be flexible and enjoy the foods I wanted to eat from time to time. I mostly ate lots of chicken, steak, ground beef, eggs, milk, butter, nuts, seeds, rice and occasionally bread. I did not limit myself to a concrete number of treat meals, but just made sure I stayed within +/- 10g of my target marcos for the day.

The negative aspects of this diet come in the form of self control, or lack thereof. It did take about a week or two for me to really develop the self control needed to eat primarily clean foods that contributed to my performance. Because I could technically eat whatever I wanted as long as it fit within my macros, I once made the mistake of eating a large pancake breakfast in the morning. The pancake breakfast made up for about 50% of my allotted carbohydrates for the entire day. I still had lunch and dinner coming up and had to limit myself to very small amounts of carbohydrates. Once I developed the self control to occasionally have a treat, I was able to manage my macros much better throughout the day.


IIFYM + The Vertical Diet: Jan. 18’-current


After becoming very familiar with how my body performed and responded to the IIFYM, I decided to take the same approach to how I went through a cutting phase. During this time, I was transitioning to a new jiu jitsu gym where I would be training much more often and ultimately wanted to get back to competing seriously. In research of how to improve my own training and optimize my performance in the gym and on the mat, I came across lots of great content from Stan “The Rhino” Efferding (you can find Stan on Instagram, @stanefferding). In his many appearances on different strength and conditioning podcasts, he mentions how he used to train with the legendary Flex Wheeler. Stan had noted how Flex took Stan from eating primarily chicken as a protein source, to steak. In this transition, Stan found he looked better on a steak based diet, than he ever did on a chicken based diet, and performed better in the gym too. There is obviously a lot more to this and Stan’s Vertical Diet, and you can find more info on this at his website,

I decided to take my own diet from being primarily centered around chicken as a source of protein, to steak/ground beef like Stan did. I started with 8 oz of ground beef with 1 cup of rice for lunch and dinner for about two weeks straight. Sure enough, I was losing weight while still keeping the size I had worked so hard for previously. I was becoming much more shredded, and felt better in the gym and on the mat. I have stuck to this ground beef and rice combo for a few months now and my body has become highly proficient at digesting it. After about 6 weeks of eating 8 oz of ground beef per meal, I found myself being left starving after an hour or two after eating. I knew it was time to increase my ground beef intake. I added 2 more oz of ground beef to my meals and to my suprise did not gain weight. I actually lost more weight (keep in mind I am still training 2-3 times per day) to my metabolism increasing. I went from weighing 167-170lbs when I first transitioned to a steak based diet to 160lbs. I am right on track to make the weight cut for my next tournament in May. My current body fat is at 10% and I am stronger now than I have ever been at this lower body weight.

The negative side to this diet is that it is very repetitive. I do not mind eating the same thing over and over, day in and day out. However, not everyone is wired this way and it can be difficult to maintain this diet. This diet is often used by several high performing strength athletes. Those athletes do what is necessary to become the best, even if it means eating steak and rice everyday. I want to become the best grappler I can be and do not mind the monotony of these foods as long as it means I will perform better.

I hope you enjoyed reading about my experience with other diets. I briefly touched on all of these diets and there is a lot more information to each of them. If you have any questions about these diets, feel free to email me at to open up a discussion! Also, don’t forget to follow me on Instagram, @joshuasettlage to see my everyday training and nutrition!


#SUMISSIONSHREDDED is a training program made for wrestlers, Brazilian Jiu Jitsu, and submission grappling athletes, made by a former high school wrestler, current BJJ and submission grappling athlete and life long lifter; Me. I have tried many sports, but my one love always came back to grappling focused combat sports. Through the seven plus years of training, I have utilized many different strength and conditioning programs to achieve different goals throughout my grappling career. I constructed this program based off of how I have prepared for the weight cut and conditioning training of my last two competitions earlier this year and had great success. My main goals and big focus for this program were to get stay strong, build on my conditioning, and have an easy weight cut where I can be the biggest strongest competitor in my weight class.


To do this program, you will need a weightlifting belt, or a powerlifting belt, and a gym with the equipment necessary to do squats, bench presses, deadlifts, pull ups, dips, and plenty of dumbbells.


Here are just a few questions for you: Do you pin most of your opponents in the first period? Do you lose the majority of your matches by points or pin in the third period? At the end of a match do you find yourself exhausted mounted and hanging on for dear life? If you answered YES to any of these questions, then this program is for you. The focus of this program is to build your aerobic and anaerobic capacity to push the pace of a match, as well as serve as a way to train to cut weight if need be.


Yes! There will be two versions available, one for straight conditioning, and one for conditioning with a weight cut bias.


No! This program is still rooted in strength. This program will have you lifting heavy to maintain the strength you’ve worked so hard to obtain, but will help you become a better athlete through the development of your conditioning.


No it is not. This is an inclusive strength program designed for ALL grappling athletes. Wrestlers in competing in both collegiate, freestyle, and greco, as well as traditional Brazilian Jiu Jitsu practitioners, and the No-Gi submission grappling crowd. The athletic demands of all these grappling sports are relatively the same despite different techniques and rule sets.


There are going to be two version of #SUBMISSIONSHREDDED. One for the off season, and a slightly different one meant for in season training that includes a weight cut


This program can be easily tailored to your experience level as a lifter. If you are someone who is just getting into sport specific strength and conditioning, you can choose the scaled version of the workouts.



Program Payment Plan Price Description


Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.


Full acess to all 12 weeks of #SUBMISSIONSHREDDED, private Facebook group, live Q&A’s, weekly checkins and monthly FaceTime calls.
#SUBMISISONSHREDDED (Personalized Programming) One Time


Full acess to all 12 weeks of #SUBMISSIONSHREDDED tailored specifically to your athletic needs and resources, and bodytype, customized nutrition plan, private Facebook group, live Q&A’s, daily checkins and weekly FaceTime calls.

If you’re interested in #SUBMISSIONSHREDDED, fill out the fields below to sign up for the newsletter!


3 Days Before Weigh In From GrapplingX Elk Grove 2017


#COLLEGECUTS is a training program created for college students who are struggling to balance the responsibilities of being student and living a healthy lifestyle. I was not originally thinking of creating this program, but after several people asking me about a program for college students with goals of leaning out/losing that freshman 15, it came time to create #COLLEGECUTS! I am college student myself and have had to learn how to balance being full time student, while having three jobs, and finding time to train for a bodybuilding show, and jiu jitsu tournaments. It was not easy, but it was doable, just like how it’s going to be doable for you! I have been training since I was in seventh grade. At the time, I did not understand how people did not have time to be healthy and workout. It wasn’t until I reached college, I realized the balancing act many young adults go through while being in school. Health is often left at the bottom of the priorities list. We are young now, our bodies bounce back like nothing else, although that time will end. If we don’t make the right decisions now, we will pay ten fold in the future when our health leaves us.


You will need access to a gym, or at least some workout equipment. Honestly, any gym will do. It doesn’t need to be anything fancy as long as it has a squat rack, dumbbells, barbells, and a few machines/access to resistance bands of varying resistance. Most college campuses have rec centers you can join and train at during certain hours. You will also need some solid training shoes. This program is not for someone who is going to train in their slippers.


Here are a few questions for you: Once high school athletics were over, did you let yourself go a little bit and gain some “Freshman 15”? Are you someone who has never really led an active or healthy lifestyle and are looking for somewhere to start? Do you just want to stay lean throughout the semester now that summer has ended? If you answered YES to any of these, then this program is for you. The focus of this program is to help you get healthy and lose body fat.


You never have time. You must make the time. Not having time to train is a lazy excuse. Trust me, if you are focused and getting after it, training hard, you will be out of the gym in an roughly an hour. Get in the gym. Train. Leave. No texting, checking Instagram, working on homework, or socializing by the water fountain allowed.


This program can be easily tailored to your experience level as a lifter. If you are someone who is just getting into exercise and working out, you can choose the scaled version of the workouts.



Program Payment Plan Price Description


One Time

$260 (Best Vale)

Full access to all 12 weeks of #COLLEGECUTS, private Facebook group, live Q&A’s, weekly check ins and monthly FaceTime calls.
#COLLEGECUTS Month-to-Month


Full access to all 12 weeks of #COLLEGECUTS, private Facebook group, live Q&A’s, weekly check ins and monthly FaceTime calls.

If you are ready to make a change and get #COLLEGECUTS, fill out of the fields below and sign up for the newsletter!


Ladies 30 Minute Workouts (No equipment needed!)


These workouts are not just for women, but really for anyone who is crunched for time and cant make it to the gym that day and needs a quick little something to get the blood moving. You can use these as a stepping stone to work up to some of the more advanced training programs, or if you’re a seasoned gym rat these are good for travel or if your in a time crunch. Each workout can be completed in about 30 minutes and do not require any extra equipment. It includes a warm up and full workout. Go through these work outs for about 3-4 weeks and then switch it up.


Day 1:

Warm Up:

2 Rounds:

1 min of slow air squats

1 min of lunges

1 min of sit ups

1 min of inchworms



10 Rounds: (20 mins total)

1 min push ups

1 min plank hold


Day 2:

Warm up:

10 minute light jog


20 rounds: 10 mins total

30 sec all out sprint/ 30 fast walk

Cool Down:

10 minute walk to shake the legs out.

Day 3:

3-5 Rounds:

25 crunches

10-15 V-ups

25 reverse crunches

30 seconds superman hold

Day 4:

Warm Up:

2 Rounds:

10 inchworms

20 lunge steps

30 air squats

20 lunge steps

10 inchworms

Workout: “21”

7 min: Max air squats

7 min: Max Push ups

7 min: Max Burpees

Cool down:

Spend about 5-10 minutes doing some stretching and mobility

Day 5:

3-5 Rounds:

30 bicycle crunches (60 total)

30 Roman Chairs

10-20 Straight  Leg Raises

30 Oblique Crunches each side

1 min Hollow Body Hold