Everyone wants to be in better shape — “Most of the questions I get are about training,” says Matt Hughes, recently retired UFC Hall of Famer and current vice president of athlete development. But according to him, it’s food that has a bigger impact on your daily performance, whether you’re a professional athlete or a corporate cube-dweller.
“I think the diet is an area where some of the younger fighters need help; a proper diet helps you sleep, practice, and perform better in the Octagon.” And now that he’s a family man with a “real” job, Hughes still sticks to the same basic dietary guidelines he used when he was fighting.
Here, Hughes’ eight basic rules for a healthy diet:
Eat Often Instead of eating three massive meals per day, Hughes opts for smaller portions that are more spread out. “I’ll have a protein shake and almonds for breakfast, and then a Muscle Milk Cookies and Cream shake after I lift weights in the morning,” he reveals. “I’ll eat lunch between 11:30-12:15 p.m., snack on an apple before picking up my kids at school, and then have a meal between 5:30 p.m. and 7:00 p.m.” Don’t Forget The Fruit “I eat a lot of apples because they’re convenient to throw in my truck or bag, but I try not to eat them before bed because of the sugar content,” he says. Ideal times to consume fruits are in the morning, before a workout, or as a midday snack. Consume Catabolic Foods Convenience aside, Hughes is sweet on apples for another reason — they’re a catabolic food that burns more calories than they contain. “Each apple is only 100 calories, and it takes the body 200 calories to digest that apple,” he tells us. Other examples of catabolic foods: strawberries, plums, blueberries, grapes, lettuce, sweet potatoes, tomatoes, peppers, spinach, carrots, crayfish, mussels, lobster and shrimp.
Check Labels “I look at the protein, carb, and sugar content,” Hughes says. “Sometimes I’ll check sodium as well, but if there are more sugars than good carbs, I don’t have anything to do with it.”
Don’t Demonize Fats Too much saturated or trans fats can lead to a higher risk of heart disease and raise cholesterol. However, unsaturated fats — polyunsaturated fatty acids and monounsaturated fats — can do the opposite. Hughes’ preference when it comes to monosaturated fats? Almonds. “I like to have them with breakfast,” he says. “For your body to release fat, you need to take in fat.”
Choose Cheat Meals Wisely With three young kids (ages 16, 13, and 3) and a “wife with a sweet tooth” in the house, the temptation to snack on something sugary or sweet is always there for Hughes. “My wife loves to bake … but she also works out every morning. So if we have a cheat day, we know the next day we’re going to create a fire hot enough to burn it off.” Make Water Your Go-To Drink Alcohol can hinder muscle growth by inhibiting muscle protein synthesis, and sports drinks — although beneficial in replacing lost micronutrients after hard training sessions that last an hour or longer — are often guilty of providing more calories, sodium, and sugar that the body needs. “I’ve always enjoyed a big glass of water,” he admits. “Every so often I have a sweet tea, but I know that’s not great for me so I try not to drink a lot of it. I don’t drink much alcohol. Nothing against it, but with my lifestyle, I’m not around it. A big night for me is getting kids ready for bed and watching some TV.”
Limit Red Meat Intake Yes, Hughes is an avid hunter, but that doesn’t mean he’s solely a carnivore. Red meat is high in iron, magnesium, zinc, and vitamin B-12. As noted earlier, it’s also high in saturated fat. Hughes eats red meat sparingly, instead choosing lean meats or fish. “If I’m at a steakhouse, there’s no doubt about it — I’m ordering a good filet,” he says. “[But] many times at restaurants I’ll order fish because I don’t cook it well and I know it’s good for me; I try to eat a couple portions of fish per week.”
Everyone wants to be in better shape — “Most of the questions I get are about training,” says Matt Hughes, recently retired UFC Hall of Famer and current vice president of athlete development. But according to him, it’s food that has a bigger impact on your daily performance, whether you’re a professional athlete or a corporate cube-dweller.
“I think the diet is an area where some of the younger fighters need help; a proper diet helps you sleep, practice, and perform better in the Octagon.” And now that he’s a family man with a “real” job, Hughes still sticks to the same basic dietary guidelines he used when he was fighting.
Here, Hughes’ eight basic rules for a healthy diet:
Eat Often Instead of eating three massive meals per day, Hughes opts for smaller portions that are more spread out. “I’ll have a protein shake and almonds for breakfast, and then a Muscle Milk Cookies and Cream shake after I lift weights in the morning,” he reveals. “I’ll eat lunch between 11:30-12:15 p.m., snack on an apple before picking up my kids at school, and then have a meal between 5:30 p.m. and 7:00 p.m.” Don’t Forget The Fruit “I eat a lot of apples because they’re convenient to throw in my truck or bag, but I try not to eat them before bed because of the sugar content,” he says. Ideal times to consume fruits are in the morning, before a workout, or as a midday snack. Consume Catabolic Foods Convenience aside, Hughes is sweet on apples for another reason — they’re a catabolic food that burns more calories than they contain. “Each apple is only 100 calories, and it takes the body 200 calories to digest that apple,” he tells us. Other examples of catabolic foods: strawberries, plums, blueberries, grapes, lettuce, sweet potatoes, tomatoes, peppers, spinach, carrots, crayfish, mussels, lobster and shrimp.
Check Labels “I look at the protein, carb, and sugar content,” Hughes says. “Sometimes I’ll check sodium as well, but if there are more sugars than good carbs, I don’t have anything to do with it.”
Don’t Demonize Fats Too much saturated or trans fats can lead to a higher risk of heart disease and raise cholesterol. However, unsaturated fats — polyunsaturated fatty acids and monounsaturated fats — can do the opposite. Hughes’ preference when it comes to monosaturated fats? Almonds. “I like to have them with breakfast,” he says. “For your body to release fat, you need to take in fat.”
Choose Cheat Meals Wisely With three young kids (ages 16, 13, and 3) and a “wife with a sweet tooth” in the house, the temptation to snack on something sugary or sweet is always there for Hughes. “My wife loves to bake … but she also works out every morning. So if we have a cheat day, we know the next day we’re going to create a fire hot enough to burn it off.” Make Water Your Go-To Drink Alcohol can hinder muscle growth by inhibiting muscle protein synthesis, and sports drinks — although beneficial in replacing lost micronutrients after hard training sessions that last an hour or longer — are often guilty of providing more calories, sodium, and sugar that the body needs. “I’ve always enjoyed a big glass of water,” he admits. “Every so often I have a sweet tea, but I know that’s not great for me so I try not to drink a lot of it. I don’t drink much alcohol. Nothing against it, but with my lifestyle, I’m not around it. A big night for me is getting kids ready for bed and watching some TV.”
Limit Red Meat Intake Yes, Hughes is an avid hunter, but that doesn’t mean he’s solely a carnivore. Red meat is high in iron, magnesium, zinc, and vitamin B-12. As noted earlier, it’s also high in saturated fat. Hughes eats red meat sparingly, instead choosing lean meats or fish. “If I’m at a steakhouse, there’s no doubt about it — I’m ordering a good filet,” he says. “[But] many times at restaurants I’ll order fish because I don’t cook it well and I know it’s good for me; I try to eat a couple portions of fish per week.”
UFC heavyweight Stefan “Skyscraper” Struve (29-5-0) looks to extend his four-fight winning streak on Saturday when he takes on Mark “Super Samoan” Hunt (8-7-0) at UFC on FUEL TV 8. The seven-foot Dutchman will look to use his Stretch Armstrong-esque reach and formidable submission skills to knock Hunt — a former a former K-1 kickboxing champion— from the title, uh, hunt.
“I always want to show how much I’ve improved, how much better I’ve gotten,” Struve said. “I’ve added about 15 pounds of muscle since my last fight, and I’ve never felt stronger.”
Of course a weight gain that significant wasn’t accidental or the product of a diet based on Funyons and Skittles. It came from being as strict in the kitchen as well as the gym.
“I have about seven meals and two protein shakes per day,” he added. “I eat a lot of clean meats, vegetables, good carbs, and [minimally processed] foods. When the fight is over, I will have a snack, like pizza or a hamburger, but until then I’ll follow this meal plan as closely as possible.”
For portions, Struve consumes 300 grams of chicken or fish, and 500 grams of vegetables. Vitargo, a supplement he adds to his protein shakes, is a quick-digesting carb that the body can use to restore muscle glycogen and aid protein synthesis.
Here, a typical day’s diet for the 25-year-old athlete:
MEAL #1 | 8:30 a.m. High-protein yogurt, cottage cheese, chicken, eggs, fish oil, multivitamins, and extra vitamin C Struve says: “Cottage cheese has a lot of protein … that the body will consume through the night. In Holland, the cottage cheese is more like yogurt; it just tastes saltier.”
MEAL #2 | 9:30 a.m Oatmeal with non-fat milk Struve says: “With the first meal of the day having high protein and the second being oatmeal (carbs), I have everything I need to perform the way I need to.” Shake after training session #1: Water, Vitargro (carb), high-level protein
Struve says: “My shakes are consumed 10-15 minutes after training so my bloodstream is still going fast and my heart rate is up; this allows my body to absorb the nutrients more easily.” MEAL #3 | 1:00 p.m. – 1:30 p.m. Pasta with veggies Struve says: “I’ll be hungry again after about an hour, so all the carbs here will be absorbed quickly.” MEAL #4 | 3:00 p.m. Chicken or fish or meat with vegetables Struve says: “Chicken with tomatoes is an easy meal to make and there’s a lot of nutrition in there. I prefer green vegetables, but will get whatever looks good in the supermarket.” MEAL #5 | 5:30 p.m. – 6:00 p.m. Fish or chicken with vegetables Struve says: “If I eat potatoes and bread, my stomach acid goes nuts. After a fight I don’t have to worry as much, so that’s a good time to have those [types of foods].” Shake after training session #2: Water, Vitargro, high-level protein
MEAL #6 | 9 p.m. – 9:30 p.m Fruit and coconut water Struve says: “After my training session, I’ll eat a banana, apple, grapes, or whatever is available at the market. I’ll also have coconut water to [re]hydrate my body.”
MEAL #7 | 10:00 p.m. +/- Cottage cheese with fish oil and vitamins Struve says: “There are a lot of dairy farms in Holland, so cottage cheese is more affordable than it is in the U.S.”
UFC heavyweight Stefan “Skyscraper” Struve (29-5-0) looks to extend his four-fight winning streak on Saturday when he takes on Mark “Super Samoan” Hunt (8-7-0) at UFC on FUEL TV 8. The seven-foot Dutchman will look to use his Stretch Armstrong-esque reach and formidable submission skills to knock Hunt — a former a former K-1 kickboxing champion— from the title, uh, hunt.
“I always want to show how much I’ve improved, how much better I’ve gotten,” Struve said. “I’ve added about 15 pounds of muscle since my last fight, and I’ve never felt stronger.”
Of course a weight gain that significant wasn’t accidental or the product of a diet based on Funyons and Skittles. It came from being as strict in the kitchen as well as the gym.
“I have about seven meals and two protein shakes per day,” he added. “I eat a lot of clean meats, vegetables, good carbs, and [minimally processed] foods. When the fight is over, I will have a snack, like pizza or a hamburger, but until then I’ll follow this meal plan as closely as possible.”
For portions, Struve consumes 300 grams of chicken or fish, and 500 grams of vegetables. Vitargo, a supplement he adds to his protein shakes, is a quick-digesting carb that the body can use to restore muscle glycogen and aid protein synthesis.
Here, a typical day’s diet for the 25-year-old athlete:
MEAL #1 | 8:30 a.m. High-protein yogurt, cottage cheese, chicken, eggs, fish oil, multivitamins, and extra vitamin C Struve says: “Cottage cheese has a lot of protein … that the body will consume through the night. In Holland, the cottage cheese is more like yogurt; it just tastes saltier.”
MEAL #2 | 9:30 a.m Oatmeal with non-fat milk Struve says: “With the first meal of the day having high protein and the second being oatmeal (carbs), I have everything I need to perform the way I need to.” Shake after training session #1: Water, Vitargro (carb), high-level protein
Struve says: “My shakes are consumed 10-15 minutes after training so my bloodstream is still going fast and my heart rate is up; this allows my body to absorb the nutrients more easily.” MEAL #3 | 1:00 p.m. – 1:30 p.m. Pasta with veggies Struve says: “I’ll be hungry again after about an hour, so all the carbs here will be absorbed quickly.” MEAL #4 | 3:00 p.m. Chicken or fish or meat with vegetables Struve says: “Chicken with tomatoes is an easy meal to make and there’s a lot of nutrition in there. I prefer green vegetables, but will get whatever looks good in the supermarket.” MEAL #5 | 5:30 p.m. – 6:00 p.m. Fish or chicken with vegetables Struve says: “If I eat potatoes and bread, my stomach acid goes nuts. After a fight I don’t have to worry as much, so that’s a good time to have those [types of foods].” Shake after training session #2: Water, Vitargro, high-level protein
MEAL #6 | 9 p.m. – 9:30 p.m Fruit and coconut water Struve says: “After my training session, I’ll eat a banana, apple, grapes, or whatever is available at the market. I’ll also have coconut water to [re]hydrate my body.”
MEAL #7 | 10:00 p.m. +/- Cottage cheese with fish oil and vitamins Struve says: “There are a lot of dairy farms in Holland, so cottage cheese is more affordable than it is in the U.S.”
Heavyweight Brendan “The Hybrid” Schaub (9-3-0) is looking to get back in the win column when he steps into the Octagon against bruiser Lavar “Big” Johnson (17-6-0) on February 23 at UFC 157. The two were slated to square off back in December but had their fight rescheduled after Johnson was forced to bow out due to an injury. Since then, Schaub has continued to train and prep for their matchup.
“I’ve been in training camp about 18 weeks now,” he told UFC.com. “But for me, it’s a lifestyle. As soon as I’m done with fighting, I’m not sure what else do to — I eat healthy all the time, and I train twice a day. That’s just my life.”
The Basics For Schaub, a healthy diet includes no booze or fast food. “I haven’t eaten fast food in probably eight years,” he revealed. “Guys who [eat clean and train hard] six weeks before a fight, that’s not disciplined enough.”
On the training end, Schaub stresses the nuts and bolts above all else.
“The best fighters in the world focus on fundamentals,” he said. “To win [in the UFC], you should live in the gym and concentrate on the basics; that’s what I’ve done, and I think it’s starting to pay off.”
In the past, as a professional football player for the Arena Football League and as a member of the Buffalo Bills practice squad, his “nothing fancy” approach to training included a lot of Olympic lifts and explosive movements.
The Basics – Times Two To get a sense of how Schaub trains when he’s gearing up for a fight, we asked his longtime trainer Loren Landow, the director of sports performance at the Steadman Hawkins Clinic in Denver, Colorado to supply us with a sample workout.
“With Brendan, I typically pair [up] exercises on strength days,” Landow explained. “The first being a strength exercise and the second is either a speed, stability, or active range of motion exercise — depending on the day and where we are in his camp.”
After an active dynamic warm-up (here’s one to try), Landow gets Schaub working on his footwork with drills in the agility ladder. “I pick five drills that reinforce coordination and [also] excite the central nervous system (CNS),” he said. “We will usually do 3-4 reps of each drill, and Brendan will have a 1:1 work-to-rest ratio before we begin the next drill.” (A 1:1 work-to-rest ratio means however long it takes Schaub to do the exercises, that’s how much rest he gets.) Exercise pair #1: Medicine ball and burpees Schaub performs all three exercises consecutively without rest; that’s one set. He performs three sets total.
Medicine ball overhead throw 3 x 6 reps Medicine ball slams 3 x 6 reps Burpees 3 x 8 reps
Landow says: “We do this pairing to increase CNS firing rate. Schaub gets a 1:1 Rest on this portion of the workout.”
Exercise pair #2: Bench press and physio ball rollouts The physio ball rollout — which is a similar movement to an ab wheel — is performed after each bench press set to help with core stability, and each rep is performed slowly and delivery.
Set 1: Bench press (315 lbs.) 1 x 6 reps Physio ball rollout 1×12 reps
Set 2: Bench press (325 lbs.) 1 x 6 reps Physio ball rollout 1 x 12 reps
Landow says: “We want to maximize Brendan’s strength on the bench press, so he gets a full 2.5 minutes of rest to recover.”
Exercise pair #3: Wide-grip pull-up and overhead squat Landow has Schaub use a lightweight PVC tubing for the overhead squat, and allows for two to three minutes of rest between each set.
Set 1: Wide-grip pull-up 1 x 6 reps (50 lbs. around waist) Overhead squat 1 x 8 reps
Set 2: Wide-grip pull-up 1 x 6 reps (75 lbs. around waist) Overhead squat 1 x 8
Set 3: Wide-grip pull-up 1 x 6 reps (100 lbs. around waist) Overhead squat 1 x 8
Landow says: “We’re looking for active recovery to facilitate and influence mobility through the joint range of motion.”
Exercise pair #4: Cable column rotations (trunk rotation) and SandBell (rubber sandbag) speed rotations Schaub is in an athletic stance with his feet wide and has the physio ball between the cable and his sternum at about belly-button height. One cable column rotation rep consists of keeping the head still and rotating the shoulders cheek to cheek, and back to the starting position.
Sets 1 – 3 3 x 6 reps
Landow says: “Like using a donut on a baseball bat, I’m using the heavy resistance exercise to potentiate the speed of the SandBell rotation. Increasing rotary strength helps with the transfer of power of kicks, punches, clinch, takedown, and takedown defense. He rests two minutes after each pairing.” Exercise pair #5: Prowler (weight sled) and TRX isometric hold The isometric contractions of the TRX iso holds will help improve muscular endurance and create a stronger clinch. Fat grips are added to mimic wrist circumference and to create a better burn on the forearms.
Set 1: Prowler 30-yard spring (with 210 lbs. on the sled) TRX iso hold 30-45 seconds
Set 2: Prowler Sprint 30 yards (with 210 lbs. on the sled), rest 10 seconds, push the sled back to the starting position TRX iso hold 30-45 seconds
Set 3: Prowler Sprint 30 yards (with 210 lbs. on the sled), rest 10 seconds, push the sled back to the starting position TRX iso hold 30-45 seconds
Landow says: “I want resistance on the sled, but I still want it to have the speed of a sprint; too heavy of a sled makes for too slow of a movement. With the TRX horizontal pull-up, I want to force Brendan to hold position isometrically [similar to] a submission attempt. It also helps him learn to calm his breathing down while maximally squeezing. [With these] we use a 1:2 work ratio.”
Heavyweight Brendan “The Hybrid” Schaub (9-3-0) is looking to get back in the win column when he steps into the Octagon against bruiser Lavar “Big” Johnson (17-6-0) on February 23 at UFC 157. The two were slated to square off back in December but had their fight rescheduled after Johnson was forced to bow out due to an injury. Since then, Schaub has continued to train and prep for their matchup.
“I’ve been in training camp about 18 weeks now,” he told UFC.com. “But for me, it’s a lifestyle. As soon as I’m done with fighting, I’m not sure what else do to — I eat healthy all the time, and I train twice a day. That’s just my life.”
The Basics For Schaub, a healthy diet includes no booze or fast food. “I haven’t eaten fast food in probably eight years,” he revealed. “Guys who [eat clean and train hard] six weeks before a fight, that’s not disciplined enough.”
On the training end, Schaub stresses the nuts and bolts above all else.
“The best fighters in the world focus on fundamentals,” he said. “To win [in the UFC], you should live in the gym and concentrate on the basics; that’s what I’ve done, and I think it’s starting to pay off.”
In the past, as a professional football player for the Arena Football League and as a member of the Buffalo Bills practice squad, his “nothing fancy” approach to training included a lot of Olympic lifts and explosive movements.
The Basics – Times Two To get a sense of how Schaub trains when he’s gearing up for a fight, we asked his longtime trainer Loren Landow, the director of sports performance at the Steadman Hawkins Clinic in Denver, Colorado to supply us with a sample workout.
“With Brendan, I typically pair [up] exercises on strength days,” Landow explained. “The first being a strength exercise and the second is either a speed, stability, or active range of motion exercise — depending on the day and where we are in his camp.”
After an active dynamic warm-up (here’s one to try), Landow gets Schaub working on his footwork with drills in the agility ladder. “I pick five drills that reinforce coordination and [also] excite the central nervous system (CNS),” he said. “We will usually do 3-4 reps of each drill, and Brendan will have a 1:1 work-to-rest ratio before we begin the next drill.” (A 1:1 work-to-rest ratio means however long it takes Schaub to do the exercises, that’s how much rest he gets.) Exercise pair #1: Medicine ball and burpees Schaub performs all three exercises consecutively without rest; that’s one set. He performs three sets total.
Medicine ball overhead throw 3 x 6 reps Medicine ball slams 3 x 6 reps Burpees 3 x 8 reps
Landow says: “We do this pairing to increase CNS firing rate. Schaub gets a 1:1 Rest on this portion of the workout.”
Exercise pair #2: Bench press and physio ball rollouts The physio ball rollout — which is a similar movement to an ab wheel — is performed after each bench press set to help with core stability, and each rep is performed slowly and delivery.
Set 1: Bench press (315 lbs.) 1 x 6 reps Physio ball rollout 1×12 reps
Set 2: Bench press (325 lbs.) 1 x 6 reps Physio ball rollout 1 x 12 reps
Landow says: “We want to maximize Brendan’s strength on the bench press, so he gets a full 2.5 minutes of rest to recover.”
Exercise pair #3: Wide-grip pull-up and overhead squat Landow has Schaub use a lightweight PVC tubing for the overhead squat, and allows for two to three minutes of rest between each set.
Set 1: Wide-grip pull-up 1 x 6 reps (50 lbs. around waist) Overhead squat 1 x 8 reps
Set 2: Wide-grip pull-up 1 x 6 reps (75 lbs. around waist) Overhead squat 1 x 8
Set 3: Wide-grip pull-up 1 x 6 reps (100 lbs. around waist) Overhead squat 1 x 8
Landow says: “We’re looking for active recovery to facilitate and influence mobility through the joint range of motion.”
Exercise pair #4: Cable column rotations (trunk rotation) and SandBell (rubber sandbag) speed rotations Schaub is in an athletic stance with his feet wide and has the physio ball between the cable and his sternum at about belly-button height. One cable column rotation rep consists of keeping the head still and rotating the shoulders cheek to cheek, and back to the starting position.
Sets 1 – 3 3 x 6 reps
Landow says: “Like using a donut on a baseball bat, I’m using the heavy resistance exercise to potentiate the speed of the SandBell rotation. Increasing rotary strength helps with the transfer of power of kicks, punches, clinch, takedown, and takedown defense. He rests two minutes after each pairing.” Exercise pair #5: Prowler (weight sled) and TRX isometric hold The isometric contractions of the TRX iso holds will help improve muscular endurance and create a stronger clinch. Fat grips are added to mimic wrist circumference and to create a better burn on the forearms.
Set 1: Prowler 30-yard spring (with 210 lbs. on the sled) TRX iso hold 30-45 seconds
Set 2: Prowler Sprint 30 yards (with 210 lbs. on the sled), rest 10 seconds, push the sled back to the starting position TRX iso hold 30-45 seconds
Set 3: Prowler Sprint 30 yards (with 210 lbs. on the sled), rest 10 seconds, push the sled back to the starting position TRX iso hold 30-45 seconds
Landow says: “I want resistance on the sled, but I still want it to have the speed of a sprint; too heavy of a sled makes for too slow of a movement. With the TRX horizontal pull-up, I want to force Brendan to hold position isometrically [similar to] a submission attempt. It also helps him learn to calm his breathing down while maximally squeezing. [With these] we use a 1:2 work ratio.”
With a UFC record of 0-1-1 and 11-3-1 overall, Ian McCall has yet to score a
victory in the Octagon — and that doesn’t
sit well with top-ranked flyweight “Uncle Creepy.” That’s why he’s
training harder than ever to earn a convincing win over Joseph Benavidez
at UFC 156 on February 2 and catapult himself back into the 125-pound title picture.
“There have been a lot of personal things that I’ve let distract me in the past, but I’m taking my training more seriously now,” McCall said last week. “This is the best I’ve felt since I got [to the UFC].”
McCall’s longtime coach Colin Oyama has noticed the changes in his fighter, both mentally and physically. “I think [Ian] has cleared away some of the people who have dragged him down,” Oyama said. “We’re a lot lighter this time around; Ian’s at about 139 lbs. right now — that’s even lighter than when he fought Demetrious [Johnson] the first time.”
Still, hovering near 140 lbs. means McCall has to shed 14 lbs. by Friday’s weigh-in. Like most fighters, it’s not part of the job he finds appealing. “My biggest cut was 18.8 lbs. in 20 hours, so dropping 14 lbs. in two weeks isn’t so bad,” McCall said. “But the weight cut is a huge part of the battle to get into the cage. If you’re not willing to do it, find another profession.”
Over the past few weeks, McCall has eliminated carbs like bread, oatmeal, and brown rice from his diet. He’s also limited the amount of starches and sugars he consumes. “As the fight nears, it’s basically all protein,” he says.
To learn more about McCall’s diet and exercise plan, we had Corey Beasley, McCall’s strength and conditioning coach and owner of Innovative Results walk us through McCall’s routine heading into UFC 156.
8 weeks out | McCall’s weight: 145 lbs. +/- Beasley says: “Ian’s focus is on strength and power, so we’re using things like compound sets, metabolic circuits and sprints. As camp goes on, rest periods between sets will shorten. For food, basically, if it’s manmade, we try to stay away from it.”
4 weeks out | McCall’s weight — 140 lbs. +/- Beasley says: “Workouts become more MMA-specific, and we shift focus to speed, conditioning and power. So lots of sprints, isometric holds, footwork, and multidirectional training. As Ian is able to recover more efficiently, we cut his rest periods. Our nutritional focus remains on all-natural foods like vegetables, healthy fats, and some starches or fruits post-workout.”
2 weeks out | McCall’s weight — 140 lbs. +/- Beasley says: “We’ll continue to work on speed, but the volume of Ian’s training will be scaled back. Workouts are also less strenuous as food portions are reduced. He’s allowed to have juice or starch post-workout, but other than that, there’s no sugar, starch, or extras.”
Fight week | McCall’s weight — 135 lbs. +/- Beasley says: “We’ll do two 30-minute workouts per day that involve [focus] mitts, mobility training, trigger point therapy and visualization. Food portions are reduced again, as is Ian’s sodium intake. On Thursday night [Feb. 1], Ian will go to bed at 130 lbs. for an easy cut on Friday.” McCall’s Sample Training Routine Two Weeks Out From UFC 156 Self-myofascial release (SMR) stick, foam roll and trigger point therapy (shown at left – performed on any stiff areas or bodyparts) Dynamic warm-up (exercises change daily) Speed, agility, and quickness drills Medicine ball throws Speed ladder drills Plyometric progressions
Total duration: 10-15 minutes.
Sample Conditioning Circuit How it’s done: 20 seconds on, 10 seconds rest for 15 consecutive minutes.
#1. Blanket Tasmanian Devil Grab two corners of a blanket, and then shake the blanket as hard as possible in all directions. “Done properly, this will wear out a well-conditioned athlete in 20 or 30 seconds,” Beasley says.
#2. Elbow Body Bag Mount a bag and throw elbows.
#3. Rope Sidewinders Using a thick rope that’s anchored, get into an athletic stance and move the ropes back and forth as fast as possible. “This side-to-side rotation exercises every muscle in the body,” he adds.
#4. Sled Drive Good for creating explosive lower-body strength, improving acceleration, and simulating a power double, simply grab hold of the conditioning sled and drive with your legs.
#5. Wall Push “Since many fights end up against the cage, fighting for underhooks and position, using a wall, dummy, or training partner while having the athlete push as hard as they can into a wall is a unique way to tax the body,” Beasley says.
With a UFC record of 0-1-1 and 11-3-1 overall, Ian McCall has yet to score a
victory in the Octagon — and that doesn’t
sit well with top-ranked flyweight “Uncle Creepy.” That’s why he’s
training harder than ever to earn a convincing win over Joseph Benavidez
at UFC 156 on February 2 and catapult himself back into the 125-pound title picture.
“There have been a lot of personal things that I’ve let distract me in the past, but I’m taking my training more seriously now,” McCall said last week. “This is the best I’ve felt since I got [to the UFC].”
McCall’s longtime coach Colin Oyama has noticed the changes in his fighter, both mentally and physically. “I think [Ian] has cleared away some of the people who have dragged him down,” Oyama said. “We’re a lot lighter this time around; Ian’s at about 139 lbs. right now — that’s even lighter than when he fought Demetrious [Johnson] the first time.”
Still, hovering near 140 lbs. means McCall has to shed 14 lbs. by Friday’s weigh-in. Like most fighters, it’s not part of the job he finds appealing. “My biggest cut was 18.8 lbs. in 20 hours, so dropping 14 lbs. in two weeks isn’t so bad,” McCall said. “But the weight cut is a huge part of the battle to get into the cage. If you’re not willing to do it, find another profession.”
Over the past few weeks, McCall has eliminated carbs like bread, oatmeal, and brown rice from his diet. He’s also limited the amount of starches and sugars he consumes. “As the fight nears, it’s basically all protein,” he says.
To learn more about McCall’s diet and exercise plan, we had Corey Beasley, McCall’s strength and conditioning coach and owner of Innovative Results walk us through McCall’s routine heading into UFC 156.
8 weeks out | McCall’s weight: 145 lbs. +/- Beasley says: “Ian’s focus is on strength and power, so we’re using things like compound sets, metabolic circuits and sprints. As camp goes on, rest periods between sets will shorten. For food, basically, if it’s manmade, we try to stay away from it.”
4 weeks out | McCall’s weight — 140 lbs. +/- Beasley says: “Workouts become more MMA-specific, and we shift focus to speed, conditioning and power. So lots of sprints, isometric holds, footwork, and multidirectional training. As Ian is able to recover more efficiently, we cut his rest periods. Our nutritional focus remains on all-natural foods like vegetables, healthy fats, and some starches or fruits post-workout.”
2 weeks out | McCall’s weight — 140 lbs. +/- Beasley says: “We’ll continue to work on speed, but the volume of Ian’s training will be scaled back. Workouts are also less strenuous as food portions are reduced. He’s allowed to have juice or starch post-workout, but other than that, there’s no sugar, starch, or extras.”
Fight week | McCall’s weight — 135 lbs. +/- Beasley says: “We’ll do two 30-minute workouts per day that involve [focus] mitts, mobility training, trigger point therapy and visualization. Food portions are reduced again, as is Ian’s sodium intake. On Thursday night [Feb. 1], Ian will go to bed at 130 lbs. for an easy cut on Friday.” McCall’s Sample Training Routine Two Weeks Out From UFC 156 Self-myofascial release (SMR) stick, foam roll and trigger point therapy (shown at left – performed on any stiff areas or bodyparts) Dynamic warm-up (exercises change daily) Speed, agility, and quickness drills Medicine ball throws Speed ladder drills Plyometric progressions
Total duration: 10-15 minutes.
Sample Conditioning Circuit How it’s done: 20 seconds on, 10 seconds rest for 15 consecutive minutes.
#1. Blanket Tasmanian Devil Grab two corners of a blanket, and then shake the blanket as hard as possible in all directions. “Done properly, this will wear out a well-conditioned athlete in 20 or 30 seconds,” Beasley says.
#2. Elbow Body Bag Mount a bag and throw elbows.
#3. Rope Sidewinders Using a thick rope that’s anchored, get into an athletic stance and move the ropes back and forth as fast as possible. “This side-to-side rotation exercises every muscle in the body,” he adds.
#4. Sled Drive Good for creating explosive lower-body strength, improving acceleration, and simulating a power double, simply grab hold of the conditioning sled and drive with your legs.
#5. Wall Push “Since many fights end up against the cage, fighting for underhooks and position, using a wall, dummy, or training partner while having the athlete push as hard as they can into a wall is a unique way to tax the body,” Beasley says.
Everyone wants to be in better shape — “Most of the questions I get are about training,” says Matt Hughes, recently retired UFC Hall of Famer and current vice president of athlete development. But according to him, it’s food that has a bigger impact on your daily performance, whether you’re a professional athlete or a corporate cube-dweller.
Don’t Demonize Fats
UFC heavyweight 
Shake after training session #1: Water, Vitargro (carb), high-level protein
Heavyweight Brendan “The Hybrid” Schaub (9-3-0) is looking to get back in the win column when he steps into the Octagon against bruiser Lavar “Big” Johnson (17-6-0) on February 23 at 
“With Brendan, I typically pair [up] exercises on strength days,” Landow explained. “The first being a strength exercise and the second is either a speed, stability, or active range of motion exercise — depending on the day and where we are in his camp.” 
To learn more about McCall’s diet and exercise plan, we had Corey Beasley, McCall’s strength and conditioning coach and owner of 
McCall’s Sample Training Routine Two Weeks Out From UFC 156
#2. Elbow Body Bag 