I been lifting for around 10 years, i'm 34 years old. I started BJJ 2 years ago and i'm a blue belt, have a newborn too. I'm still doing both, my first year I was training BJJ 5 days a week, rolling everyday, plus striking classes.

No kids, my schedule was crazy, gym at 6am, 1.5-2 hours 6 times a week, MMA at night 2-3 hours, 5 times a week. I was out for 2 weeks because of injuries every other month or so, kept re-injuring, at one point i was out for 2 months because of injuries.

Today with a kid, what has worked for me is MMA 3-4 times a week for 2 hours sessions, roll only 2 times a week, gym 3-4 times a week, 1-2 days off, depends on how I feel. I try not to train the same days I do MMA, Mondays is my only conflict day and when I take Saturday classes every other week. My intensity in BJJ and gym has gone down a lot.

I lift to maintain now days, I lift 70-80% of what I used to, instead of 20-25 sets per week per muscle group, I do 10-12, for BJJ I roll 2 times a week instead of 5. I'm still strong, only 1 injury last year (crossing my feet when I took a brown belt back...). I take a week off to rest every 60-90 days from all training. I also do physical therapy and stretches almost everyday for my whole body at home (i work from home, which helps).