UFC Diet For a Lean Body
Posted by Brad Campbell
19
Nov, 2009
UFC Diet Plan For Building a Lean Fighter’s Body… by Brad Campbell
To continue with my UFC-inspired posts this week, I’m going to hook you up with another sample diet plan that I’d recommend to anyone who wants to sculpt a lean and muscular body like a UFC fighter.
This diet not only promotes fat loss and helps build rock hard muscle, but also provides lots of healthy fats, vitamins and minerals to aid in recovery from intense MMA-type workouts.
Eating at a caloric deficit to make sure you burn body fat is one thing, but most people overlook the importance of taking in enough healthy fat sources, along with crucial vitamins and minerals that come from eating an assortment of veggies.
I know it sucks, but you have to put in the extra effort with your diet plan (not just your workouts) if you ever want to get super lean and attractive.
Once you accept this realization – that nutrition is hard work and you’re going to quit living like everyone else and start living (eating) for yourself and your goals – you’ll start noticing amazing changes in your body, especially when you combine this ‘lean body eating’ with advanced training, like Randy Couture’s UFC workout.
I want you to follow an optimized diet plan that will torch body fat and rebuild lean muscle mass 5 days per week, then boost metabolism with one all-out cheat day each week and follow that up with one fasting day. This weekly diet strategy has helped myself, my personal training clients and my TopFatLossTrainer online coaching clients to put a hurtin’ on stubborn fat stores.
So the cheat day and fasting day are both obvious… but what should you eat on the 5 clean days each week? And what would be ideal for guys looking to get lean and ripped like a UFC fighter or girls who want to be lean, but without losing their curves (like UFC ring girl Arianny Celeste, shown above and below…oops, I just drooled on my keyboard)…
I’m glad you asked. Here’s a diet plan that will deliver UFC fighter (or ring girl) physiques. Adjust total calories up or down slightly, depending on your current weight and activity level.
UFC Diet For a Lean Body:
Breakfast – UFC Lean Body Smoothie
1 cup strawberry yogurt, fat free
2 oz raw almonds
1/2 cup applesauce
2 tsp olive oil
20 grams whey protein powder
AM Snack – another UFC Lean Body Smoothie – double the ingredients and save 1/2 for PM snack
1 cup fat free milk
20 grams whey protein powder
1/2 cup blueberries
1 tsp olive oil
Lunch – UFC-style salad to keep body fat low and build a lean 6 pack
4 oz low fat cheese
2 tomatoes, diced
1/2 cup red kidney beans
3 cups romaine lettuce
2 tsp olive oil
12 slices turkey bacon
PM Snack – yet another UFC Lean Body Smoothie…finish 1/2 leftover from AM snack
1 cup fat free milk
20 grams whey protein powder
1/2 cup blueberries
1 tsp olive oil
Dinner – pack on lean muscle, burn fat and promote recovery with this UFC-approved meal
8 oz lean beef cuts
1/2 cup broccoli
1 bell pepper
3 cups romaine lettuce
1/2 cup portabella mushrooms
1/3 cup red onions
1/2 cup red kidney beans
1/2 handful raw almonds
2 tsp olive oil
Bedtime Snack – fat slows absorption of protein —> steady supply of protein to muscles while asleep
3 oz low fat cheese
1 cup grapes
1 handful raw almonds
Total calories for the day – 2,027
The hardest part of this UFC diet plan is buying, cleaning, cutting and preparing the vegetables. Other than that, it’s super easy to get enough healthy fats by using olive oil throughout the day…and I’m a big fan of smoothies because they taste awesome and they’re easy to take along when you’re on the go.
Plus, smoothies make it easier to get enough protein with each meal or snack and you can make a ginormous amount in the morning and use the rest later in the day, which cuts down on prep time.
Work hard during your fat loss workouts and work even harder in the kitchen…and soon you’ll be the one causing people to drool like a hungry dog starring down a juicy steak (woof).
Your Coach,
Brad Campbell
PS – Want more lean body meal plans to get ripped like a UFC fighter? Say no more, I’m hooking you up major. Grab ‘em right here…
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