Madeleine Hull
Conor McGregor is a UFC star with a strong body build and a unique diet and workout plan. He has been working with trainer Alejandro Celdrán to build muscle with a strict diet and focused workouts. McGregor's diet includes six meals a day with chicken, veggies, and protein shakes. He also strictly measures carbs, fat, and protein, all essential for muscle building. McGregor's nutritionist, Tristin Kennedy, monitors his workouts and optimizes his dietary regimen, ensuring it is tailored to his metabolic activity and rate. The fighter also works with diet coach George Lockhart, who plans and prepares all his meals during fight camp.
| Characteristics | Values |
|---|---|
| Number of meals per day | 5-6 |
| Calories | 2,389 |
| Meal 1 | 2 slices of gluten-free bread, 1 avocado, sautéed peppers and onions, 2 sunny side eggs |
| Meal 2 | Protein shake |
| Meal 3 | 8 oz. skinless chicken breast, asparagus, 1 cup of white rice |
| Meal 4 | Protein shake made with MyProtein Impact Whey (Marshmallow Cereal flavor), unsweetened vanilla almond milk, 2 tablespoons of almond butter |
| Meal 5 | Irish lamb stew (lamb, potatoes, carrots, onions) |
| Meal 6 | Scoop of protein powder, cup of tea |
| Pre-workout | Protein or fruit |
| Post-workout | Carbohydrates |
| Breakfast | Coffee, protein, fat, vegetables |
| First thing in the morning | Stretch, drink water |
| Training days per week | 5-6 |
| Workout type | Bodyweight exercises, taekwondo, Muay Thai Knees, shoulder rotations, leg swing, neck bridge, back rolls, abdominal stretching, leg stretches, static stretches, seated butterfly exercise |
| Diet influences | Head coach John Kavanagh, diet coach George Lockhart |
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What You'll Learn
Conor McGregor's six-meal diet plan
The diet plan, which was designed by diet coach George Lockhart, consists of 2,389 calories from 6 "clean" meals. The first meal includes 2 slices of gluten-free bread, 1 avocado, sautéed peppers and onions, and 2 sunny side eggs, totalling 600 calories. The second meal is a protein shake, which bodybuilder and YouTuber Aseel Soueid, who tried McGregor's diet for a day, said looked like a "cookies and cream milkshake".
After an hour-long nap, Soueid hit the gym for a 30-minute McGregor Fast workout, which included rowing, battle rope work, assault bike cardio, and treadmill sprints. Following the workout, he ate the third meal, which was 8 oz. skinless chicken breast, asparagus, and 1 cup of white rice, totalling 581 calories. The fourth meal was another protein shake, this time made with MyProtein Impact Whey (in Marshmallow Cereal flavour), unsweetened vanilla almond milk, and 2 tablespoons of almond butter, for a total of 320 calories.
After another workout, this time focusing on weight training, Soueid ate the fifth meal, an Irish lamb stew with lamb, potatoes, carrots, and onions. The final meal was a scoop of protein powder and a cup of tea, which Soueid combined, unlike McGregor, who consumes them separately.
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Chicken, veggies, and protein shakes
Conor McGregor's diet and workout plans are unique and fascinating. The UFC star's diet includes six clean meals totalling 2,389 calories. YouTuber Aseel Soueid tried McGregor's diet for a day and shared his thoughts.
McGregor's breakfast consists of protein, fat, and vegetables. He usually does fasted cardio before eating his first meal. After stretching or cardio, he drinks coffee and has breakfast. He waits until after his workout to refuel with carbohydrates. If he needs pre-workout energy, his diet coach recommends he eats protein or fruit.
One of McGregor's post-workout meals includes skinless chicken breast, asparagus, and a cup of white rice, totalling 581 calories. Another meal consists of a protein shake made with whey protein, unsweetened vanilla almond milk, and almond butter.
In addition to his diet, McGregor trains 5-6 days a week and rests on weekends. His workout plan includes bodyweight exercises such as Muay Thai knees, shoulder rotations, leg swings, and neck bridge exercises. He also spars with his coach to work on his taekwondo skills.
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Carbohydrates and supplements
Conor McGregor's diet is well-structured and divided into different time intervals. He generally tries to get all his nutrients from "real foods" and avoids fast food. He consumes a lot of protein and meat, including chicken, salmon, steak, and eggs. McGregor also eats a lot of greens and fruits like bananas, as well as sweet potatoes. He also consumes fish, possibly due to their high omega-3 fatty acids and other essential nutrients and vitamins.
McGregor's diet coach, George Lockhart, a former US Marine and MMA fighter, takes control of his diet during training camps, especially in the lead-up to weigh-ins. Lockhart focuses on good-quality meats, fish, vegetables, and complex carbohydrates. Simple carbohydrates are used sparingly and only for post-workout recovery.
McGregor's diet includes some supplements, although these make up a tiny percentage of his calorie intake. He consumes high-quality whey protein powder and RYSE BCAA + EAA amino acid supplements to aid in muscle growth, reduce soreness, and decrease workout fatigue. He has also discussed using BSN shakes for post-workout recovery, such as CellMass 2.0 and AminoX.
McGregor's diet includes six "clean" meals totalling 2,389 calories. His first meal includes gluten-free bread, avocado, sautéed peppers and onions, and two sunny-side-up eggs. His second meal is a protein shake, and his third meal after his first workout includes skinless chicken breast, asparagus, and white rice. His fourth meal is another protein shake, and after his second workout, he eats an Irish lamb stew. His sixth and final meal consist of a scoop of protein powder and a cup of tea.
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The role of his nutritionist
Conor McGregor's nutritionist plays a crucial role in his diet and overall performance. Tristin Kennedy, who joined McGregor's team ahead of UFC 257, is responsible for monitoring his workouts and optimising his diet regimen. Kennedy's work involves tailoring nutrition plans and protocols to McGregor's specific needs, taking into account his metabolic activity and rate during training. This individualised approach ensures that McGregor's diet is aligned with his body's requirements, which can vary depending on his training goals.
Kennedy's role extends beyond just meal planning. He collaborates closely with McGregor's training team, including head coach John Kavanagh, to ensure a cohesive approach. This teamwork is essential during fight camp, where nutrition plays a pivotal role in weight management and performance. Kennedy's expertise in nutrition research and metabolic testing enables him to provide valuable insights and resources for McGregor's diet.
The role of the nutritionist is also instrumental in helping McGregor maintain a well-structured meal plan. McGregor's diet typically consists of six "clean" meals totalling around 2,389 calories. These meals are carefully balanced with the right proportions of carbohydrates, proteins, and fats, all essential for muscle building and recovery. The nutritionist's input ensures that McGregor consumes adequate protein to support muscle growth and energy levels, as well as managing his carbohydrate and fat intake according to his training plan.
Additionally, the nutritionist's guidance extends to recommending specific foods and supplements. For instance, Kennedy might suggest a drink with carbohydrates and supplements before and after training, emphasising the importance of hydration. He may also advise on the types of foods McGregor should consume, such as chicken, fish, eggs, vegetables, and protein shakes. The nutritionist's role is not just about the quantity of food but also its quality, ensuring that McGregor's body receives the necessary nutrients to support his rigorous training regimen.
The collaboration between McGregor and his nutritionist has been described as a mutually beneficial relationship. Kennedy has expressed gratitude for McGregor's support in his professional development, allowing him to research and implement various nutrition protocols. This dynamic illustrates the trust and respect between them, which likely contributes to the success of their partnership.
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Workout routine
Conor McGregor is considered one of the best MMA fighters in the world. His workout routine is extremely variable and constantly changing and adapting, especially when preparing for specific fights. McGregor focuses on learning different fighting styles and training methods while changing his workouts to develop bigger muscles and increase strength. He also focuses on hitting a dynamic and static stretching routine and boxing training.
McGregor's workout plan includes bodyweight exercises and he trains 5-6 days a week, resting on weekends. He performs Muay Thai Knees exercises, shoulder rotations, leg swing exercises, and neck bridge exercises for 1 minute each. He then performs back rolls and holds for 30 seconds, followed by abdominal stretching and leg stretches for another 30 seconds. To end his static stretches, he performs the seated butterfly exercise and holds for 30 seconds.
On Mondays, McGregor focuses on developing his shoulders, back, and triceps. He incorporates upper chest and shoulder exercises on separate days to maximize muscle growth in these areas. He also performs a lot of stretches and mobility exercises to improve his ability to resist injury and boost strength.
McGregor's training is extremely high volume, and he has admitted to overtraining in the past. He focuses on variety in his training and knowing when to stop to allow for recovery.
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Frequently asked questions
Conor McGregor's diet consists of six clean meals totalling 2,389 calories. His meals are well-structured and divided into different time intervals. McGregor's meals are carefully balanced with the right proportions of carbs, protein, and fats. He also consumes protein shakes and liquid calories.
Conor McGregor's diet has changed over time with the help of his head coach John Kavanagh and diet coach George Lockhart. His diet changes according to his body's requirements, with a focus on protein and carbs.
Conor McGregor's meals include chicken, salmon, beef, eggs, vegetables, rice, and fruit. He also consumes protein shakes and supplements.
Conor McGregor trains at least 5 to 6 days a week and rests on weekends. His workout routine includes bodyweight exercises, sparring, taekwondo, Muay Thai knees, shoulder rotations, leg swings, and neck bridge exercises. He also performs stretching and cardio exercises.
