Conor McGregor “The Notorious” Workout Routine & Diet Plan

First let’s check out his statistics.

Height: 5 foot 9 inches
Weight: 155 pounds (approximate)
Age: 31 years old

Connor, who has been rumoured to make another comeback after his recent fight last January, is put on a strict program by his nutritionist dietician, Georges Lockhart. Lockhart says that a single program does not work on all athletes, and it has to be curated for each one.

The main principle of Lockhart’s diet and nutrition plan is consistency, and that there are certain types of food that can be consumed depending on the period: is it training season? Cutting? In competition?

Before a fight, Lockhart ensures that the following takes place:

1. Take McGregor’s mass level and calculate
2. Depending on the result of the muscle mass levels, his carb intake is computed
3. Carb intake, based on the computation, is spread out throughout the day’s meals
4. Meal times depend on the time of the fight

McGregor also likes variety and while he was donned as the advocate of the Sirt diet— which is a diet consisting of foods such as dark chocolate, green tea and citrus fruit— he didn’t stick to that for a long time. Lockhart says that these diets often deprive McGregor and that is not an overall healthy situation to be in.

Instead, he puts McGregor on a diet of protein, vegetables and certain kinds of starches which are most likely butternut squash and sweet potatoes. He’s all about having a clean diet of whole foods and he purposefully veers away from anything that’s taken out.

In a nutshell, his daily meal plan looks a little bit like this, according to his interview with Business Insider and I quote :

Pre-breakfast

• Water – Hydration before fasted cardio

Breakfast

• Coffee or Americano – The Irish UFC fighter gets his morning jolt by way of fresh coffee or an Americano, the latter of which involves mixing a shot of espresso with hot water.
• Eggs – Eating an omelet or poached eggs is one surefire way to avoid excess carbs.
• Smoked Salmon – McGregor is often known to incorporate an additional protein into his breakfast or brunch.
• Fruit and Veggies – Perhaps some kale, avocado, baked apple slices, or a side of cherry tomatoes.

Snack #1

• Greek yoghurt – Throw in some nuts for good measure.

Lunch

• Red Meat – McGregor loves “high-quality” meats and that likely means grass-fed beef or steak.
• Fish – When not in the mood for red meat, he helps himself to fish.
• Chicken Breast – No list of quality protein is complete without chicken breast, which McGregor is known to enjoy.
• Salad – A lunchtime staple, salad is one terrific way to get your veggies. In keeping with the Sirt food diet influence, McGregor reportedly eats lots of kale.

Snack #2 (Pre-Workout)

• Nuts – Conor McGregor diet coach Georges Lockhart recommends eating protein before a workout, as it will help manage insulin levels and trigger the body to unlock fat for energy burning.
• Fruit – In lieu of a protein, fruits such as blackberries, blueberries, apples, strawberries, and grapefruit will also suffice. Each one contains fructose, which gets metabolised in the liver and doesn’t cause dramatic insulin spikes.

Snack #3 (Post-Workout)

• Protein Shake – Conor McGregor and diet supplements are less synonymous than one might imagine, but he is known to down the occasional protein shake while recovering from a workout.
• Coconut Water – Hydration is essential.
• Carbohydrates – According to Lockhart, it’s okay to eat carbs after a workout as a means to replenish. Think sweet potatoes, rice, oats, and maybe a glass of milk.

Dinner

• Chicken – Another important meal means more protein for McGregor, who eats impressive amounts of chicken in one sitting.
• Fish – From sushi dinners to tuna steak to baked cod, McGregor enjoys himself plenty of fish.
• Steak – Please remember that you should eat one and not all of these protein sources for dinner.
• Green Beans – Here’s a side that no nutritionist will argue with.
• Sweet Potatoes – McGregor’s a big fan.
• Rice – As per McGregor’s Instagram feed, his dinners often incorporate rice.
• Beer, tequila, or whisky – We’re not going to resort to Irish jokes, but McGregor definitely partakes in the occasional beer or shot.

Late Night

• Hot tea

Below are some of the specific meals he has eaten in the past:

• Baked apple slices with peanut butter, avocado, and eggs
• Scrambled egg with jalapenos, spinach, and meat along with sliced potatoes
• Ginger, honey chicken with rice
• Rice curry with fish
• Sliced potatoes, apple, chicken, and avocado
• Smoked onion, spinach, paprika, and egg with sliced avocado, potato wedges, and bison, topped with Sriracha sauce
• Tequila chicken, lime shrimp, rice
• Sliced avocado and potatoes, scrambled egg with cauliflower and spinach
• Tuna steak with chili powder, salt, pepper, and smoked paprika”