British Heart Association 3 Day Diet
You don't need to know the ins and the outs of UFC to know that it's one of the world's toughest sports. Likewise, you don't need to know the full roster to know that Michael Bisping – dubbed as the sport's hardest worker – is the UK's prize fighter.
Impressive agility and a hardened attitude all make up a UFC fighter, but so does an informed, efficient diet
(Related: How to work out like a UFC champion)
Naturally, gargantuan strength, impressive agility and a hardened attitude all make up a UFC fighter, but so does an informed, efficient diet. And Bisping knows it better than anyone.
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To help you ring-in MMA-worthy muscle, MH traded blows – in the kitchen, not the ring, mind – with Bisping, on what he eats and drinks for full-body strength.
(Related: Sign-up to MH's new and exclusive 9-week training programme)
BREAKFAST
"During training, I'll have a bowl of porridge with a handful of blueberries, a spoon of flax-seed, chia seeds and peanut butter."
MH says: Porridge, historically, is the breakfast of champions. For good reason, too. For Bisping (and you, at that), oats are an easy way of chipping away at your protein goals early doors. Around 100g can pack 17g of protein and 30g of carbs, an ideal combination for building hard muscle and harnessing pre-workout energy.
(Related: The healthiest breakfast choices and what they do to your body)
"When I'm not training, I'll probably go for a healthy fry-up option, which would include chicken sausages, turkey bacon, mushrooms and tomatoes."
MH says: You heard it here first. Consider this as your official permission to enjoy a fry-up on your rest day – just try and be a little smarter about it. Swap out your usual suspect sausages for smaller chicken sausages – a serving of four packs around 25g of protein. Turkey bacon, too, is the healthier (and leaner) man's choice, with significantly lower levels of fat than regular bacon.
LUNCH
"Lunch really depends on where I'm up to with my weight. If I'm in a heavy phase or a bit behind schedule I'll go for something low carb like an omelette with tomato and veg. If we're on track I might add some toast."
(Related: How to get a six-pack with eggs)
MH says: By going low-carb, Bisping shunts his body into shedding more body fat – and safeguarding precious muscle in the process – to keep his metabolism firing on all cylinders during training. A study published in Diabetes, Obesity and Metabolism found that 100 participants lost 15% of their fat mass and only 5% of lean body mass by adhering to a strict low-carb diet. If fat-loss and muscle preservation is your goal, it may be time to take things paleo.
DINNER
"I love a steak with vegetables. It's a classic choice. Again, it depends where my weight's at, but usually it'll be 6oz of lean meat, one cup of carbs and one cup of vegetables."
(Related: Why you need to eat more steak)
MH says: Steak is the gym bro's best friend. Packing huge amounts of protein – with an equally sizeable taste profile – a good grass-fed beef is high in nutrients, will boost your energy and supercharge your testosterone, thanks to its magnesium and zinc content. Plus, its Vitamin D and B12 sources and potential for neurological development add to the list that's often headlined by muscle-building and energy essentials. Need we say more?
SUPPLEMENTS
"MyProtein's Pro Bar Elite energy bar is a great snack between meals for an energy hit and a protein top-up." But, what about post-workout? What does he slurp after a particularly gruelling session?
(Related: The protein shake mistakes you keep making)
"Usually we're battered and bruised and just want to lie down for a while so I'm not really thinking about eating! My trainer will insist on a protein shake to help the muscles start recovering, though"
Edward Cooper Ed Cooper is the Deputy Digital Editor at Men's Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.
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British Heart Association 3 Day Diet
Source: https://www.menshealth.com/uk/nutrition/a757673/diet-in-a-day-michael-bisping/