Author: By Frank Curreri

TORONTO, September 22 – Joseph Benavidez fantasized about becoming “the George Washington” of the UFC flyweight division. Instead, that distinction now belongs to Demetrious Johnson, whose striking speed advantage and matador-like elusiveness repeatedly frustrated Benavidez and carried Johnson to a split decision triumph and the first-ever UFC flyweight championship belt in the UFC 152 co-main event at the Air Canada Centre Saturday night.
 
Amazingly, after a five-round title fight against a formidable opponent, Johnson’s face and body were without a trace of abuse as UFC president Dana White wrapped the belt around his waist. The 26-year-old Johnson’s celebration seemed relatively mild for a man who just joined the ranks of only eight current UFC champs. Mighty Mouse’s first public comments were also surprisingly without much emotion, as if he did not completely grasp the historical gravity of what he had just accomplished.

“Yeah man, it happened, I guess … It means the world. As champion I’m doing to the do the same thing. Go home, rest, train hard and get ready for battle,” said the Matt Hume protégé, adding he was somewhat startled when he heard judges’ scores of 48-47, 47-48 and 49-46. “I was a little shocked. I felt like, on the standup, I got him there. On the takedowns, I took him down more and he didn’t take me down once, so …”

Benavidez, normally the one puzzling foes with his incredible speed, had the tables turned on him Saturday. The Team Alpha Male standout had trouble hitting Johnson and so he aggressively hunted for takedowns – only to be rebuffed time and time again by Johnson.

Benavidez (16-3) was competitive throughout though, and he threatened to end the fight with a deep guillotine choke in round four.

Johnson rebounded nicely in the fifth round, scoring with body kicks and three takedowns to control the action.

MICHAEL BISPING VS. BRIAN STANN

Rarely have we seen Michael Bisping rely on wrestling as his primary blueprint to victory. But takedowns and a stiff and steady jab carried the brash Brit to his fifth win in sixth bouts over Brian Stann Saturday, prompting Bisping to indirectly lobby for a title shot at middleweight champ Anderson Silva afterwards.

“My desire to be a world champion is not going away,” said Bisping, who improved to 24-4. “But the owners of the organization, come on, hook a brother up!”

Bisping had his hands full against Stann, a decorated U.S. Marine Corps captain who stunned Bisping with a potent right hand in round one, probably solidifying the back-and-forth round in Stann’s favor. Leading up to the bout, Stann had predicted that Bisping, rather uncharacteristically, would make takedowns a key component of his strategy. Stann stuffed the takedowns in the first round but Bisping scored multiple double legs in the second and third rounds, enabling him to not only keep Stann off-balance but also further tax Stann’s energy reserves. Stann managed to get back to his feet, but found his trademark right hand largely negated by Bisping, who wisely circled to his right to avoid Stann’s best weapon.

“Brian Stann, what a competitor, nothing but respect for the guy inside and out,” Bisping said. “(But) I think I have a more rounded skillset. (My strategy was to) land punches, take him down, land punches, take him down.”

Watch Bisping’s post-fight interview

MATT HAMILL VS. ROGER HOLLETT

Retirement definitely took a toll on Matt Hamill’s cardio, but the New Yorker sucked it up and halted Roger Hollett’s five-fight win streak to earn his first UFC victory in 13 months.

The unanimous decision triumph wasn’t pretty, but Hamill not only notched the win to improve to 11-4, but he also set a record in the process (racking up 124 significant strikes, shattering the previous record). The former collegiate wrestler sprinkled six takedowns over three rounds, dishing out most of his damage via some vicious ground and pound. Hollett (13-4) managed to survive and had his chances standing against the winded light heavyweight, but lacked the aggression and punching volume to really mount a threat.

Hear from “The Hammer” following his victory

CUB SWANSON VS. CHARLES OLIVEIRA

Unknown to many, featherweight Cub Swanson has suffered five or six broken hands in his career, injuries that would make many a fighter hesitant to put everything into their punches. Yet Swanson always fights like a man with a very short memory, throwing punches with malicious intent every time. His combination of power and precision served him well once again as he stopped Charles Oliveira at 2:40 of round one – Swanson’s third straight knockout inside the Octagon.

Swanson set up his fistic magic with a beautiful left hook to the body that stunned the Brazilian. With Oliveira thinking low, Swanson went high.

“He was tough, man. My coaches tell me all the time, ‘If you just land that one big punch they are going down for sure,’” said Swanson (18-5), who is also a BJJ black belt. “I saw it on his face, so I dipped down to make him think I was going downstairs again and he ducked his guard so I went on top and hit him in the eye.”

Watch Swanson’s post-fight interview

TORONTO, September 22 – Jon Jones stared down the greatest scare of his career – his right arm popped by a Vitor Belfort armbar – but persevered to preserve his light heavyweight title with a fourth round submission win in the UFC 152 main event at Air Canada Centre Saturday night.

It was Jones’ fourth successful title defense and fifth consecutive win over a current or former UFC champion.

A wicked Jones elbow opened a deep gash over the former 205-pound champion’s right eye and Jones would heavily rely on those elbows throughout the fight. But the 25-year-old New Yorker found himself in deep danger early in the first, with Belfort cranking with all his might on the aforementioned right arm. Jones, his arm appearing on replays to have been hyper extended, stood up and tried to slam Belfort. The challenger, a BJJ black belt under the legendary and late Carlson Gracie, eventually released the limb but came close to securing a triangle choke as the final seconds counted down in round two.

Other than the armbar, Jones (17-1) tormented Belfort with a high volume of vicious leg kicks and dropped the Brazilian with a kick to the sternum. Belfort (21-10) began pulling guard often, later saying he had hurt his rib area in training, contributing to his preference to being on his back. Belfort, owning arguably the fastest hands Jones has ever seen in the Octagon, was unable to land his trademark left hand as Jones vigilantly defended against it.

“Oh man, he got that armbar in every way shape and form. I‘ve never felt my arm like that before,” Jones conceded. “I honestly was waiting for it to break, (but) I was not going to tap out.”

Jones said the adversity of Saturday night’s fight – along with controversy outside of the cage surrounding a canceled UFC event last month and a DUI incident earlier this year – will aid his maturity as a fighter and a person.

“I really feel like a stronger young man to stand here before you guys today,” Jones said.

Belfort, meanwhile, was gracious in defeat.

“That’s why he’s a champion,” Belfort said of Jones. “I really thought tonight I would win. But as a champion he fought better and he deserved it.”

Hear what Belfort had to say about the loss in his post-fight interview

Who’s leaving Toronto with the UFC flyweight belt, Demetrious Johnson or Joseph Benavidez? Three days from now suspense will give way to certainty. In the meantime, how do “Mighty Mouse” and “Beefcake” matchup in a food war? You be the judge.

Walk-Around Weight
Johnson: 141, 142
Benavidez: 144

Common Meal
Johnson: Grilled chicken Teriyaki, brown rice, cucumbers
Benavidez: Cap N’ Crunch cereal, whole milk, or beef tacos

Fast Food Indulgence
Johnson: Frosty at Wendy’s, frozen yogurt
Benavidez: In & Out burger

When They Were Bantamweights …
Johnson: Drank milkshakes every night (“I ate everything I saw”)
Benavidez: Regularly dined at In & Out burger, ice cream addict

1st Time I Made Weight at Flyweight Taught Me …
Johnson: ‘Not to cut out carbs’; he did and it hurt his performance
Benavidez: Weighed 138 on fight night; will be heavier vs. Johnson

Organic?
Johnson: Considers overrated, unnecessary
Benavidez: Considers overrated, but occasionally consumes

Childhood Staples
Johnson: Chicken nuggets, corn, brownies
Benavidez: Beans, beef tacos, burritos, cereal

Difficulty Making 125-pounds?
Johnson: No
Benavidez: No

After Weigh-in Meal
Johnson: Pedialyte, water, pasta, chicken, salad
Benavidez: water, usually eats pasta but depends on country

Post-Fight Meal
Johnson: Double cheeseburger, milkshake
Benavidez: No limits, with fondness for burgers, ice cream & slurpees

Flawless face, girl-next-door charm, spell-binding 34-24-36 curves. Brittney Palmer is a stunning sight to behold no matter the setting or occasion. But as the 25-year-old UFC ring card girl/Playboy cover model/sushi addict was quick to remind me, natural beauty only carries you so far. Looking your best requires a certain lifestyle, Brittney noted, and for her that means plenty of cardio at the gym and discipline at the dinner table.

SORRY TO ASK A WOMAN ABOUT HER WEIGHT BUT …

I like to be 119 pounds or below. But at the end of the day it’s just how you look and how you fit in your clothes. That’s what is most important.

OVERCOMING CAREER-THREATENING ADVERSITY

I got into a car accident when I was 21 years old and was working with WEC (World Extreme Cagefighting). I was pinned in my car and it was really bad; I fractured my pelvis in three places.

I couldn’t walk for three months after the accident so I had to try and stay in shape with dieting and juicing. I was on crutches and would try to get in the pool just to get some kind of cardio in. When I returned to the WEC I was definitely heavier, but eventually my body returned to normal form.

I actually just went to the chiropractor yesterday because I’m still having severe pain. My right leg gets jammed in my hip so my boyfriend constantly pulls it out of the socket.

It definitely affects me whenever I train and run. It’s an injury I will have with me forever, but I was lucky to walk away without even worse injuries.

THE BRITTNEY PALMER DIET

A)    Morning: The Green Drink (a green veggie-packed powder mixed with water that is said to be the equivalent of 8 servings of veggies)

B)    Following a morning workout: A salad or sushi (made with brown rice instead of the traditional white rice)

C)    Later in the day: Protein shake mixed with almond milk

I usually eat 1-2 meals a day and then consume protein shakes. That’s what works for me. I don’t eat many carbs and try to stay away from sugar. I never eat French fries and I don’t remember what a donut tastes like.

I’m half English, then French, Scots-Irish and German. So being half-English and having that European blood –my family is on the curvy side so I have to watch out for everything. I’ve discovered what is good for my body and what isn’t. I thought drinking coconut water every day was the best thing for you but it’s loaded with sugar. As soon as I stopped I noticed a difference.

My body type is responsive to lots of cardio so I’ll do an hour of cardio and some abs, or 30 minutes of cardio and some yoga.

A WEAKNESS FOR …

Frozen yogurt! I’m kind of a chocolate and peanut butter kind of a girl.

CONQUERING BODY HANG-UPS

At the end of the day, we are whoever we are and I don’t really have any other option. I work as hard as I can, this is the way I look and after that I can’t beat myself up over it. Hopefully everyone likes me for who I am.

It was a struggle when I was younger, but now I’m older and you discover who you are, so …

CHALLENGES ON THE ROAD

You can always find something healthy to eat. The airport is probably the hardest place to eat healthy so I always bring protein powder with me and I’ll have a protein shake until something healthier comes along. No bread, no ice cream, no cookies, no cakes or fried foods. My job is to look good and a day in the gym is like a day in the office.

FAVORITE CITIES TO DINE IN:

Montreal, probably. It’s a very cool place, it’s beautiful and they have great food and little cafes. I love French food.

If we ever have a fight in New York that would be really cool, too. I live in Los Angeles; we’ve got some of the best restaurants in the world here, too.

ADVICE FOR OTHER WOMEN

Don’t drive yourself too crazy (about your weight). Be the best you possibly can with what’s available to you. If you need to lose 15 or 20 pounds you have to understand that – depending on how much you weigh – that’s a lot of weight and you don’t want to kill yourself. Doing your best is all you can do. You don’t want short-term solutions; you want something long-term so you might have to completely change your lifestyle.

I’m in my mid-20s and I’m getting older so I know that weight is only going to stick. So good eating and diet habits are something you need to change forever. It’s a lifestyle.

FIGHTER DIET VS. RING CARD GIRL DIET:

Fighters eat a lot more protein – you know, they’re men so they eat a lot more! Fighters have to eat very strict; that’s the career path that they chose. I still like to enjoy myself and have a cocktail and a dessert here and there, so we definitely have different diets. Their diets probably would help me but I won’t be opting for that any time soon.

For more information about Brittney and her art collection, visit her website at:
http://brittneypalmer.com/artwork

When it comes to nutrition for fighters, one authority towers above all others: Mike Dolce. The Eating-for-Performance expert is currently masterminding the diet of knockout artist Vitor Belfort, who challenges UFC light heavyweight champ Jon Jones on Sept. 22 in Toronto.

Dolce, who has been working with Belfort for nearly two years, discusses changes he recommended to the Brazilian’s eating habits and why Belfort (normally a middleweight) did NOT try to bulk up for this fight despite jumping up a weight class. What’s more, you will not want to miss Dolce’s impassioned analysis of why he feels Belfort – despite being cast as a sizable underdog — is destined to once again don UFC gold around his waist.

Joining Forces with Vitor:

Dolce: I’ve worked with him since December 2010. He had fought at middleweight, but he brought me in after he had trouble making a 195-pound catchweight fight against Rich Franklin. I think he (Vitor) actually missed weight the first time he tried to make 195. So Vitor brought me in for his middleweight title fight against Anderson Silva.

What NOT To Do:

Any time I work with an athlete for the first time all of my changes are subtle. I like to shadow my students and learn about their life, their culture, their health history. So I did the same thing with Vitor. I watched how he went about his day and I noticed that he was basically following a bodybuilding approach to diet. He ate very well, very clean. He doesn’t eat junk food or have a sweet tooth, but the nutrient ratios he ate were very skewed toward that muscle-building, bulk-up, bodybuilding approach. The bodybuilding diet is actually very common in MMA; it’s probably the most prevalent approach fighters take to dieting. But it’s also not very effective for MMA.

REFORM:

I would go to Vitor’s house and eat dinner with the family. Half the plate was filled with beautiful, delicious steak or salmon or free range chicken. So Vitor would be sitting down eating a 12- or 16-ounce piece of fish or steak. You’re talking far in excess of what a 215-pound man needs if you spread that over six meals per day. He was taking a God-awful amount of protein that really causes digestive distress as it breaks down and eliminates the ability of over nutrients to be absorbed and do their jobs.

We slowly weaned him off of those bodybuilder meals and the two pounds of protein per pound of body weight, lots of red meat and eggs, and big heavy protein meals. We cut his animal proteins in half and doubled his plant-sourced nutrients. We added dark vegetables like broccoli, asparagus and spinach, which he’s a big fan of. We added lots more fruits, more nuts and seeds. When we did that his body responded dramatically.

Carbs Are Your Friends!

Vitor likes sweet potatoes and yams. We kept those in his diet but reduced them. We added more grains, oats, buckwheat and quinoa. Me, my family and my athletes, we are fans of carbohydrates from natural sources. Fresh fruits are our primary source of carbohydrates. All that garbage that comes from bodybuilders and others who say, “Fruit is going to make you fat” – that’s just garbage. What I suggest and what Vitor has embraced is more fruits, more carbohydrates, because we have to realize that is what our body, brain and heart uses as fuel. Our body thrives in a carbohydrate-rich state as long as it’s timely.

The Belfort Breakfast

First thing in the morning I have Vitor eat a Breakfast Bowl – oats or buckwheat (buckwheat for those preferring gluten-free). We will add some almond butter in there, some chia seed or flaxseed (nutrient-dense essential fats that also help that slower digestion), and at least two fruits such as a banana, blueberries, strawberries, or raisins. Whatever is grown in your particular geographical area is the fruit you should be eating because that’s what will be the freshest and most nutrient dense. Vitor eats that for breakfast off-season and in-season. He absolutely loves it. He’ll eat that breakfast all the way up until the day before weigh-ins.

‘No’ To Protein Powders

Vitor eats that Breakfast Bowl and then, as the day goes on, he eats carbohydrates based upon his needs. If he just had a hard training session then Vitor’s going to replenish with carbohydrates – not with protein. Most of the other fighters have a protein powder right after training, which makes absolutely no sense because you have to replenish your glycogen stores from all of the hard training that you just did.

Vitor started making an all-natural shake with a juicer. We add greens, fresh fruits, hemp oil, carrots, apples, spinach, kale, oranges – it’s a cornucopia of energy and it’s awesome. We make two 24-ounce servings every morning. Vitor takes one with him to the gym so he can have it post-workout. We store the other one in a glass container so it stays fresh and he drinks that later in the evening.

Most of my athletes take those shakes post-training and they feel amazing and have energy for days. It’s a performance-changer for an athlete and Vitor is a perfect example of that. Now he’s the healthiest he’s ever felt and he’s said that in multiple interviews. In my mind, the healthier the individual, the more capable they are in the task at hand.

It’s not just a post-workout shake. It gets you so many vital nutrients and antioxidants in their most natural and healthy form. So that’s what blows my mind when I hear people say, “Fruits make you fat!” I don’t know what they’re reading or listening to.

Counting Calories?

I’m not a fan of counting calories when it comes to nutritional needs. Simply because our nutritional expenditures (calories burned, etc..) vary drastically day-by-day. So I’ve always thought that counting calories was incorrect. If you box yourself into a certain amount of calories per day then you’re either going to under-eat or over-eat on any given day. So I teach my athletes to eat based on what you need to recover from or what you are preparing for that is coming up next.

Vitor was eating somewhere in the low to mid 3,000 calories per day. We did eliminate some of the fats from his protein sources, so maybe we’re in the high 2,000s and touching on the 3,000 area.

Supplements Get The Boot!

The first day I met with him I walked around his house, I opened the cabinets and supplements occupied literally three shelves. I took everything out and put it on the table and we talked about every spice and every supplement.

Vitor is very intelligent and well-researched, so everything he had was high quality. He had resveratrol, glutamine, multi-vitamin, different protein powders and so much other stuff. So we spoke about it and we went to the computer and researched nutrients that naturally occur in foods.

So I said, “Hey, why don’t you try getting those nutrients in food form to replace some of this stuff. Let’s just try it slowly and see how your body reacts.” That was 2010. Today, he might use only four of those supplements in his cabinets. So it’s close to a 100 percent reduction in the amount of supplements he had been taking, which is awesome.

Bulking Up For 205?

The only change in Vitor’s diet will be the last three weeks. That’s because, typically, in the last three weeks we begin preparing for the weight cut. So the diet changes at three weeks out, then 10 days out, then five days out.

With Vitor at 205, we don’t have to change anything until 10 days out. Normally, at middleweight, Vitor has to cut 20 pounds to make weight, but I think he’s walking around at 218 pounds or so right now (17 days out of the fight). So the weight is coming off very nicely. He looks amazing right now. He looks scale-ready today.

I want him fed and hydrated, dry and clean when he steps on the scale. So he will be the best version of Vitor Belfort on the scale and in the cage.

Banking on Speed

The Monday before the fight he’ll probably weigh between 210 and 212. Our goal is to have him at 208. That’s my goal. Anywhere between 208 and 212. We know his body and he performs best right around that 210-pound range. I’m shooting for 208 pounds because he doesn’t have to be BIGGER than Jon Jones – he just needs to be FASTER. He’s faster than Jon at 220. At 208 Vitor is faster than most lightweights. Anyone that has trained with Vitor will tell you that he’s the fastest guy they’ve ever trained with. So we’re going to maximize power, speed and endurance at that body weight.

Some are calling Jones v. Belfort a mismatch. Tell us why they’re wrong?

Look what Vitor did to former world champion Rich Franklin, look what Vitor did to Matt Lindland, who was the best middleweight at one time. Vitor finished Anthony Johnson, who is not as tall as Jon Jones, but almost as long and definitely heavier and more muscular than Jon Jones. Vitor is a finishing machine, he’s a knockout machine, his jiu-jitsu is amazing. I’ve seen Vitor wrestle; he’s got some of the most underrated wrestling in MMA. That’s the Vitor I know.

I saw the odds – 13 to 1 underdog! When I heard about this fight, as soon as Vitor called me I said, ‘You’re going to win this fight! You are perfectly built to knock Jon out.’ Look at Jon Jones versus (Lyoto) Machida. Machida could touch Jones all day with that left hand to the jaw. Vitor is twice as powerful and four times faster than Machida. So if Machida can touch Jones’ jaw, Vitor is going to obliterate it. No disrespect to Jon, it’s just a terrible matchup for Jon Jones. That’s my belief.

Man, I’ve watched Vitor’s entire career … how the heck can you say Vitor is a 13-to-1 underdog against anybody?! It’s ridiculous!! Vitor is healthy, he’s hungry and ready to roll! Man, it’s a bad fight for Jon. I predict Vitor is going to get that light heavyweight title and make history.

A few weeks before a fight that could define his career and forever shape the way strangers perceive him, Demetrious Johnson has been tipping the scales in the neighborhood of 141 pounds – putting him right on pace to make the 125-pound weight limit at UFC 152. I caught up with the former bantamweight to talk eating habits before his clash with Joseph Benavidez in the first-ever UFC flyweight title match. At stake on Sept. 22 in Toronto: Eternity in the history books.

A DAY IN THE EATING LIFE OF MIGHTY MOUSE

* 8 a.m. – scrambled eggs with his wife; chase it with a mix of vitamins.

* 10 a.m.: Head off for a power, strength, speed and agility workout that lasts one to two hours.

* Post workout: Head over to Teriyaki Madness and get their special – grilled chicken, brown rice, cucumbers and teriyaki sauce. (“It doesn’t have to be white meat chicken,” Johnson said.).

* Nap

* 5 p.m. workout

* 8:30 p.m. Dinner with his wife (“Last night she cooked me whole wheat pasta. Sometimes she’ll cook me black beans with corn. Or chicken breast with spices. Even when I’m not training for a fight I try to eat healthy. I don’t like stuff that is processed.”).

FAST FOOD DURING CAMP?

Yeah, I can get away with it. I had a frosty the other night (from Wendy’s) and my weight is still low. Right now I’m walking around at 141, 142 (pounds), which is right where I need to be three weeks out from the fight. I’m right on schedule to make weight. I don’t deprive my body of what it wants naturally. I enjoy my Wendy’s, Burger King and Jack-In-The-Box. I have a sweet tooth so I eat a lot of frozen yogurt, a lot of sugar, so I just cut a lot of the bad stuff out. I usually eat healthy.

HYDRATION

All I drink is water and milk when I’m dieting. Just regular water, from the faucet. It doesn’t matter, as long as it doesn’t taste like crap. Our water here (in Washington state) is pretty good.

SUPPLEMENTS

I rarely add any extra protein. If I take a protein shake I might stop on the way to the gym and grab a Muscle Milk.

DIET GROWING UP:

Corn, chicken nuggets and a little brownie. That’s what I used to eat all the time growing up.

DIETICIAN?

I don’t need a diet or a dietician, it’s just eating smart. You don’t want to deprive your body of everything (it craves) because, in my mind, you need that sugar and all that stuff. Now, some of those foods will leave inflammation in your body longer, so the cleaner you eat the faster your body will heal.

WHEN I WAS A BANTAMWEIGHT

I ate whatever I saw. If I saw a milkshake, I drank it. I ate everything and I didn’t care because to me everything was just energy and fuel.

I wasn’t eating fast food back then but I ate much bigger portions. I also lifted a lot heavier. Right now I still eat pretty much everything I want but it’s all healthy stuff. Now instead of drinking a milkshake every night I drink water.

THOUGHTS ON ORGANIC

I just eat smart and don’t get too much in detail. The first time I cut to 125 I cut out carbs and did a whole bunch of stuff and basically hurt my body going into the fight. So I learned that you don’t want to change your diet too much when you’re training … it’s a lifestyle. I try to have a healthy eating lifestyle and organic is not part of my regular lifestyle so I don’t think too much of it.

FIGHT WEEK

Pedialyte, water, pasta, chicken, lettuce, salad

I’m not a big fan of hamburgers during camp because when I eat very healthy then a hamburger doesn’t settle very well in my stomach. But after the fight I’ll get a double cheeseburger and a milkshake.

DIETARY RULES

Nope, not that I know of yet!