Unlock Alexander Volkanovski’s Ultimate Weight Loss Secrets: Champion’s Diet & Training Revealed!

Alexander Volkanovski's journey is a testament to transforming one's health and performance through a commitment to a clean diet and consistent training. The current featherweight champion, despite his height of 5’6″ inches, has competed against contenders in significantly heavier weight classes. His dedication to his craft is evident in every aspect of his preparation, especially his meticulous weight loss plan.

The Foundation: Diet and Nutrition

Dieting is absolutely key for Volkanovski. Initially, he lacked the knowledge he possesses now, before having dieticians, he literally ate next to nothing. It's crucial to understand the science behind it all. Small, regular meals consisting of chicken, rice, veggies, and fruits fuel his rigorous workouts, turning him into a top athlete in the octagon.

The Role of Jordan Sullivan

Jordan Sullivan, the dietitian for Volkanovski and UFC Middleweight champion Israel Adesanya, breaks down the science of Volk’s training camp diet. "First off we do an assessment where we assess both Alex’s body composition and metabolic rate,” Sullivan explains. “We do this by completing a DEXA scan, which is short for Dual Energy X-Ray Absorptiometry. It tells us how much lean mass, muscle, and fat mass, body fat, Alex has. The Resting Metabolic Rate test tells us how many calories Alex is burning at rest as well as the ratio of carbohydrates to fat that he is burning. From this information, we can begin his plan."

Calorie Deficit and Weight Loss

“The goal of the fight camp is to lose body fat and to do that we need to be in a calorie deficit." Sullivan emphasizes. Knowing his Resting Metabolic Rate and training schedule allows for a very good estimation of how many calories he is burning each day using an activity multiplier. If access to an RMR machine is unavailable, Alex’s calories are worked out by using the Cunningham equation: (Fat-Free Mass x 22) + 500.

Safe Weight Loss Rate

“In order to make weight, Alex has to collectively lose 14 percent of his total body weight,” the dietitian shares. “During fight camp, we put Alex in a 15 percent calorie deficit so he can lose between half to one percent of his body weight each week to lose a total of four to six percent of his body weight. This is what we deem as a safe rate of weight loss and allows us to meet our weekly weight loss goals, but it still ensures he is fueling his workouts appropriately."

Sample Meal Plan

Volkanovski typically eats between 2500 to 3500 calories each day across seven meals and a snack. Here’s a sample meal plan based on an estimated starting weight of 167.5 pounds:

Meal 1: (Cals 500 / Carbs 60g / Protein 40g / Fat 10g)
Meal 2: (Cals 320 / Carbs 40g / Protein 10g / Fat 11-12g)
Meal 3: (Cals 500 / Carbs 60g / Protein 40g / Fat 10g)
Meal 4: (Cals 320 / Carbs 40g / Protein 10g / Fat 11-12g)
Meal 5: (Cals 500 / Carbs 60g / Protein 40g / Fat 10g)
Meal 6: (Cals 500 / Carbs 60g / Protein 40g / Fat 10g)
Meal 7: (Cals 320 / Carbs 40g / Protein 10g / Fat 11-12g)
(Intra workout carb drink / Cals 240 / Carbs 60g)

Total: Cals 3200 / Carbs 440g / Protein 190g / Fat 75g

Rigorous Training Regimen

Volkanovski’s training routine reflects his commitment to every aspect of mixed martial arts. His fight camp typically spans eight weeks and includes up to three training sessions per day. Consistency and discipline, rather than raw athletic talent, are emphasized. He often trains at top facilities such as Freestyle MMA and City Kickboxing, where he collaborates with world-class coaches and sparring partners.

Components of Volkanovski's Training

Cardiovascular Training: A cornerstone of Volkanovski’s regimen.
- Hill Sprints and Stair Sprints: Volkanovski regularly includes hill sprints, typically five one-minute sprints with full recovery, to improve VO2 max and explosive power.
- Core Conditioning: Core work is a daily focus.
"Meat Grinder" and "Spyda" Rounds: Volkanovski’s most grueling training includes what his team calls the “meat grinder”-a brutal five-round MMA circuit where he faces fresh training partners every 30 seconds. In the final week before a fight, these sessions are replaced by “Spyda” rounds. These are technical drills designed to keep his reflexes sharp without the wear and tear of hard sparring.
Strength Training: Volkanovski’s strength training varies depending on the phase of camp. As the fight approaches, the focus shifts to power and explosiveness. He incorporates medicine ball throws, sled pushes, box jumps, and Olympic-style lifts to enhance speed and agility.
Technical Sessions: Technical sessions form the core of Volkanovski’s daily training. These include pad work, heavy bag drills, grappling, wrestling, and controlled sparring. At City Kickboxing, he regularly trains with elite fighters, ensuring he faces top-level competition in the gym.

Recent Challenges and Adjustments

After suffering back-to-back knockouts against Islam Makhachev and Ilia Topuria, Volkanovski is making adjustments to his preparation. For his fight against Diego Lopes at UFC 314, he committed to a strict 14-week diet with no cheat meals.

"I decided to do that this time-like 14 weeks out from the fight,” Volkanovski told Brett Okamoto of ESPN. “And yeah, no cheat meals. Not even a cheat meal. Everyone knows I love my food, but not even a cheat meal, because I want to bring that weight down. I want to be moving fast. I want to feel sharp, you know? I don’t want to wait until two weeks out from the fight and be like, ‘All right, yeah, I feel sharp again,’ but have this whole camp of me moving around like a slob. I didn’t want that."

Read also: Relentless Pursuit of Perfection

Early Career and Weight Struggles

Joe Rogan was astonished that Volkanovski was fighting at 170 pounds, 25 pounds heavier the division he currently champions. In his early career, Volkanovski took a fight at welterweight against Corey Nelson, who was pound-for-pound number one at the time. He acknowledges that he shouldn't have taken that fight, as it was in a division he probably should have never been in.

The Importance of Avoiding Staph Infections

Volkanovski emphasizes the importance of diet. He mentioned staph infections.

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