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Looking to Get into Top Fight Shape?


Giving Fitch a Hard Body Shot...

Many people have asked me over the years about nutrition for MMA. Eating healthy gave me the energy that I needed to train 2-3 times a day, 6 days a week. It also allowed me to get my weight down to where it needed to be for pre-fight weight-ins. It also helped to bring out the abs for TV :).

I’d like to share with you a meal plan breakdown of what I ate to get down to 6% body fat (185lbs although I made 170 for each weigh in) for my fights against Josh Koscheck, Jon Fitch (click to watch) and Nuri Shakir (click to watch).

Note: Remember to check with a doctor or nutrition specialist before making any big changes to your diet and that this meal plan worked well for me but you may need to adjust it  for yourself.



Meal 1: – Shake
250-300 mls. Unsweetened juice. ie.  Crystal-lite, Kool-Aide
1/2 medium Banana
1/3 ripe Avocado
1 Tablespoon Crushed Pineapple
1 tablespoon of plain Yogurt /or/ Tofu
1 1/2 scoop of Whey Protein
Drink HALF

Meal 2: -Breakfast  (20-30 mins. after 1st Shake.)
1/3 – 1/2 Cup of Oatmeal
½ Tablespoon Peanut/or/Almond Butter.

Meal 3: -Snack
125 mls. Cottage Cheese
Equal portions Pineapple & Blue Berries.
6 Almonds

Meal 4: – Lunch
1 Large Chicken Breast (cook with olive oil)
1 cup Spring Mix Greens
1 medium Sweet Potato
5 Almonds (or Hazelnuts /or Macadamia Nuts)

Meal 5: – Shake
2nd ½ of the shake

Meal 6: – Dinner
6-8 oz. Of White Fish (3 days) /and/ 6-8 oz. of Salmon (4 days)
1 Tablespoon Real Tomato Sauce
3/4 cup of Long Grain Rice (brown etc…)
4 Almonds (or Hazelnuts /or Macadamia Nuts)
Once every 10 days (or so) have 6-10oz. of Beef. (lean ground beef is best).

Meal 7: – Spinach Egg White Omelette
6-8 Egg Whites
1 cup chopped Spinach

NOTE:   –   Drink 3-5 liters of Water, “all day long”.
use “spices” as you want. Ad a little SALT to each meal.
3000-4000 mgs. Of Fish Oils or equivalent.

Eric Wong & I at Miramar Base the day of my fight at UFC Fight Night

The key to getting lean, ripped, on-weight and ready to fight is a combination of healthy eating and MMA specific conditioning work. If you want to train with the guy that trained me to a championship title at Apex and for my fight against Koscheck, click here to check out his “Ultimate MMA Strength & Conditioning” training program.