Conor McGregor Workout And Diet (MMA Fighter)

Conor McGregor is a well-known mixed martial artist (MMA) who is the only recipient of two Ultimate Fighting Championships (UFCs) in the Featherweight and Lightweight categories. Moreover, he is listed among the highest-paid UFC fighters and included in the Forbes list of the highest-paid athletes on Earth.

The UFC superstar is nicknamed “The Notorious,” whose origin story comes from his coach saving Conor’s name as “Trouble” in his contacts list, as well as him being a great fan of “The Notorious B.I.G’s” music.

Thanks to his successful career, McGregor is the richest millionaire MMA artist whose wealth comes from endorsement deals with famous brands like Reebook, Burger King, and a few others. A big chunk of his revenue also comes from his business ventures.

While it seems as if he has had a ripped body all the time, his physique has helped him a lot in his success as a MMA. In this article, we will unveil the entire workout and diet plan that Conor McGregor follows to remain in his best shape. Let’s get started, shall we?

Conor McGregor Biographical Details

Check out Conor McGregor’s current biographical stats here:

Full nameConor Anthony McGregor
BirthJuly 14, 1988, Dublin, Ireland
Age35 years
Height 1.75 m (5 foot 9 inches)
Weight71 kg (157 lbs)
Conor McGregor Biographical Details

Conor McGregor Workout Routine

When we are talking about the wise words of the most prominent MMA fighter himself, you have to obey them if you wish to have a body like his.

Yes, we are talking about the workout principles that McGregor has shared with his audience, and we would like you to see them too:

  1. Diversity is mandatory: If you don’t know, McGregor incorporates diverse methods of training forms into his workout regimen to work on different muscle groups. This includes performing strength training, conditioning exercises, boxing, wrestling, and more. Further insight into this has been given later on.
  2. Don’t stiff around: Well, you should know how harmful it is to be inflexible for a MMA fighter. McGregor would perform mobility exercises (stretching, and yoga) daily, reducing the chances of severe injuries.
  3. Recovery is key: After performing a strenuous workout, recover your body through activities like cryotherapy, massaging, and warm baths. Remember not to take it for granted!
  4. Don’t overwork: Sure intense workouts seem good but they aren’t for everyone, you may pass out the next minute. Work according to your body, and know your limits while working out in the gym.
A man lifting weight
Conor McGregor is a top-paid UFC professional fighter

It’s worth noting that the MMA fighter adapts to a different training style depending on the fight he is preparing for, so you can’t be certain if he’s sticking to one plan or not.

Before his UFC fights, McGregor can be seen spending weeks training in the UFC Performance Institute, utilizing all the facilities.

Furthermore, Conor McGregor practices a training program: The Fighter Anaerobic System Of Training (FAST), which he actively advocates to other athletes as well for maintaining their highest form. You can get to know more about it here.

Now let’s jump in to view what his magnificent workout routine, involving stretching and conditioning exercises looks like:

Flexibility With Dynamic Stretching

Starting with the most crucial part, Conor performs these exercises for one minute:

  1. Muay Thai Knees
  2. Leg Swings
  3. Shoulder Rotations
  4. Neck Bridges
  5. Hip Circles

Static Stretching

Then he performs these static stretches for 30 seconds:

  1. Back Roll
  2. Sit-through Core Abdominal Exercise
  3. Seated Shoulder Stretches
  4. Lying Leg Stretch
  5. Seated Butterfly

Circuit Training

To pump your muscles, you need bodyweight circuit training. Each exercise needs to be performed for one minute:

  1. Pull-ups for biceps, triceps, abs, and shoulders
  2. Pushups
  3. Pullups for traps, back, and biceps
  4. Air Squats

Conditioning Exercises

The conditioning exercises that Conor McGregor performs are:

Locomotion Conditioning

He performs these exercises for better muscle locomotion:

  1. Duck Walk (better knee movement)
  2. Ostrich Walk (great for hamstring muscles)
  3. Lizard Walk (for hip mobility and core conditioning)
  4. Horse Walk (strengthens hip and groin)

Cardiovascular Conditioning

For better endurance and agility in the UFC fights, Conor McGregor incorporates aerobic exercises like swimming, cycling, and running.

This helps him in fights with several bouts, where he can show off his endurance skills.

Mental Conditioning

Mental fitness counts when you are preparing for a fight. Conor McGregor does meditation, yoga, and visualization for mental conditioning.

A man doing yoga
Yoga is good for mental health

Conor McGregor’s Diet Routine

Conor McGregor is assisted by his amazing nutrition coach, George Lockhart to form a diet routine that suits him the best. Being considered a pro nutrition specialist for UFC fighters, he stresses tailoring to a specific client’s needs differently.

However, he does remain adamant to adhere to some diet principles which McGregor follows too:

  1. A diet has to maintain macronutrient balance, with a balanced intake of carbs, proteins, and fats. A balanced diet involves food ratios according to the training phase and fighting phase.
  2. McGregor doesn’t stick around a single diet plan, he follows eating a variety of foods because variety brings greater fulfillment. You might see him, however, following a keto diet that coincides with a paleo diet or a sirt diet (including dark cocoa, green tea, and kale) as well. He loves his leafy greens, with good-quality meat, and selective carb sources like sweet potatoes.
  3. Coming from the legendary UFC fighter himself, he tries to remain pretty consistent with the diet plan he is assigned to follow. Whether there’s an incoming fight or not, chances are less that McGregor would drastically change his normal diet routine.
  4. Last but not least, McGregor and all the other UFC fighters in general eat “clean and healthy.” This means distancing from takeaways, avoiding eating processed and canned foods, and drinking alcohol under controlled supervision.
Vegetable salad
Eating clean is key

Now let’s check out Conor McGregor’s original diet routine:

Before Breakfast

Hydration with water or coconut water and body stretching after waking up.


  1. Americano or a freshly brewed coffee
  2. Eggs or an omelet (for a late breakfast)
  3. Salmon
  4. A banana or baked apple slices
  5. A few green veggies like kale


  1. “Good” beef steak or salmon
  2. Chicken breast
  3. Green veggies

Pre-workout meal

  1. Nuts
  2. Avocados
  3. Berries

Post-workout meal

  2. Coconut water or water
  3. Healthy carbs – sweet potatoes, oats or quinoa


  1. “Good quality meat” – chicken, steak, and fish (salmon, tuna, or cod)
  2. Greenies (beans, kale or spinach)
  3. Sweet potatoes
  4. A little whisky or tequila shot ain’t harm nobody!

Additionally, McGregor has admitted that he has a “raging sweet tooth,” which demands him to eat cakes and other sweet stuff when he’s not training. While he loves eating healthy, he doesn’t mind sneaking around sometimes to satisfy his sweet cravings either.

Conor McGregor-inspired workout and diet routine


  • Conor McGregor is listed among A-list celebrities belonging to the MMA background, and being one of the richest celebrities to exist, according to the Forbes list. Being a top athlete comes with great responsibility, he is careful about the diet he opts for and the workout he performs daily or before an extraordinary UFC fight.
  • Conor believes that diversity in workouts is very important so he performs different types of exercises like stretching, circuit training, and conditioning exercises. He also never overworks, gives his body ample rest, and helps recover his body through activities like cryotherapy, massaging, and warm baths.
  • Conor McGregor is assisted by his amazing nutrition coach, George Lockhart. His diet is balanced, consistent, and free from processed food. He also stays hydrated and occasionally eats desserts to satisfy his sweet tooth.

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