This is an excerpt from The Fighter’s Diet


Quite possibly, the most important aspect of our diet is not the food itself, but the discipline to eat the right food.

So for this post we’ll talk about that and cheating…if it’s ok and when to do it.

Make it a Lifestyle Not a Diet

Without a doubt the toughest part of this diet is the ability to actually stay on it. And I say this coming off a sugar bender last night. So don’t think I’m sitting up in my ivory tower just passing judgement on all of you who aren’t as good as me because you can’t make the sacrifices like I have.

It’s not like that at all. I know how tough it is to eat well. I LOVE carbs. I LOVE fatty foods. They’re awesome. But we both know we can’t eat them all the time if we want our results.

The good news is I think the sacrifices you make by abstaining from those bad foods are well worth it in the end.

If you’re a fighter, you’re going to perform better at a more optimal weight.

If you’re just the average person you’re going to have more energy, you’re health will improve, you’ll look better, and you’ll have more confidence.

At first I was resistant to my mentors suggestions, one an endurance athlete, the other a bodybuilder…I said to myself, ”there’s no fucking way I’m doing all that,” but the reality is I wanted an elite physique and I caved bit by bit until I too became the guy shaking his head at other people’s diets.

Yes, there are a lot of changes you have to make and yes, there are plenty of sacrifices. But you’d be amazed at how easy it becomes once its habit.

People think I’m nuts the way I eat, and trust me I’m NOT as fanatical about it as some people, but by now it’s completely normal to me. I’ve made it habitual. I think I said this before, but even when I quit exercising and quit my diet—I still wasn’t eating all that poorly…just because I was so accustomed to eating a certain way.

And because of that my physique didn’t really change all that much.

The easiest way to think about it is not to look at it like a diet, but as more of a lifestyle. Make a committment to change things one by one, and eventually you’ll be eating a completely different way, actually like it, and be able to sustain it.

From there you’ll be able to laugh and say discipline smishipline.

Is it ok to Cheat?

I’ve read that cheating is not only ok, but encouraged. Before you get excited about that, I’m sure it’s not to the level that you’re thinking.

When you eat cleanly it’s important that every once in a while you throw your metabolism a curve ball. The reason why you do that is because your body gets so used to processing the same types of foods over and over again that if you throw something at it that it isn’t used to then you’re body will work that much harder to metabolize it. Actually speeding up your metabolism, and burning more calories temporarily.

Now it’s important to note that this isn’t to be done to excess.

The idea is to pick one meal a week to binge on whatever you’d like. I’ve successfully done it once every three or four days and still achieved the physique I wanted.

But this last twelve weeks I did it even more often than that.

That’s the reason I display those pictures at the top right of these posts.

One states 12 weeks of the MMA diet done perfectly and the other 12 weeks done semi-perfectly. This goes to show that the more often you cheat the less effective the diet becomes. That’s why discipline is a major factor.

Some other tips to cheating:

  • If you’re going to do it try to cheat earlier in the day. The earlier you do it the better chance you have of burning it off as opposed to it storing as fat.
  • Also always consume protein while cheating…it’ll slow down the digestive process and you’ll at least get some nutritional value out of your meal.