Max Holloway Workout And Diet

Mixed Martial Artist
Born: 1991

Jerome Max Holloway was born in Hawaii. He began kickboxing in high school and won his first amateur match after just 3 days of training. ‘Blessed’ Holloway graduated high school in 2010 and went pro, and became the youngest fighter in the UFC in 2012. He became the UFC Featherweight Champion in 2017 and has defended his title 3 times. As of March 2021, Holloway is ranked #1 in the UFC featherweight pound-for-pound rankings. He has endorsement deals with Reebok, Manscaped and Budweiser. Holloway has 1 son with ex-wife Kaimana Pa’aluhi and is engaged to surfer Alessa Quizon. He has millions of followers on social media. Holloway is 5 feet 11 inches tall and weighs about 145 lbs.

Known For:

Max Holloway’s Diet


Holloway knows the importance of diet for optimum performance and works with a nutritionist full-time in the month leading up to a match. He eats clean to make sure he’s hitting all his macros and getting them at the right time of day. He has plenty of lean protein, veg, healthy carbs, and a secret shake to help with recovery. But he still loves his sugar and has a hard time saying no to dark chocolate. He drinks plenty of water.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • High Protein 50% 50%

Diet Details


Get Help

Holloway got to the point in his career where profes-sional help became necessary. His nutritionist Tyler Minton helped him get his weight down from 180 lbs. to 155 lbs.


Power Up

Holloway always eats before training. For intense sessions, he’ll have extra carbs. For sparring sessions, he’ll get one of his faves: protein pancakes.


Timed Eating

Holloway says the biggest thing he’s learned from having a nutritionist is the importance of eating and drinking at specific times to keep his energy up and to aid with recovery.


Spice It Up

Holloway says the biggest mistake people make when they think of eating healthy is that it’s going to be bland. Not true in his case. He loves curries, tacos and Thai food.


Worst Sweet Tooth in the UFC

Holloway admits that he has a serious weakness for sugar. His nutritionist will make him a healthy version of cheesecake involving açai, peanut butter and chocolate so he can indulge without going too far off-track with his diet.


Post-Match Treat

After a fight, Holloway treats himself to whatever he wants: ice cream, a churro, or a Baked by Melissa cupcake.

What to Eat


Lean Protein


Egg Whites




Complex Carbs








Peanut Butter


Dark Chocolate



What to Avoid


Excess Salt


Junk Food


Fast Food


Fruit Juice


Refined Carbs


Processed Items


Hydrogenated Fats


Artificial Ingredients


Chemical Additives


Holloway on Food

‘I love food. I love eating. I love it a lot, man.’


Holloway on Hiring a Nutritionist

‘After that first fight, I could see a big difference. It was exciting.’


Holloway on The Pros of Having a Nutritionist

‘It’s awesome having someone there so I can focus on my training and he can focus on the meal.’


Holloway on The Cons of Hiring a Nutritionist

‘Man, a nutritionist is expensive, but it’s money well spent.’ 


Holloway on Healthy Eating

‘There’s ways to get the right nutrients and eat food you want and have it taste great.’ 


Holloway on Cheats

‘My cheat meal is…whenever Tyler isn’t looking.’


Holloway on Baked by Melissa Cupcakes

‘If you haven’t had one of those in your life, you’re missing out.’

Max Holloway’s Workout Routine

Weekly Routine

A Natural

Holloway won his first amateur fight after just 3 days of training. He continued to dominate through high school, and went pro shortly after graduating.


Needs Must

During the lockdown, Hollloway had to train via Zoom while simultaneously homeschooling his son. 

Balanced Routine

Holloway does a broad range of exercises as part of his training program, including push/pulls, martial arts, kickboxing, and strength training.

Serious Daily Dose

Holloway usually does a 2-hour wrestling session, followed by tactical training and conditioning, and then it’s back to the mats for 2 more hours of training, including group-based jiu-jitsu.

Strength Training

To keep up his strength, Holloway does things like squats, pull-ups, push-ups, deadlifts, bench presses and kettlebell swings. 

Cardio King

For endurance, Holloway does a mix of plyometric exercises twice a week, including core work and sprints.

Exercise Style


A Sample Max Holloway Routine

Band walks: 10 yds forwards & back x 3 sets
Band clam shells: 100 yds/side
Band elevated single-leg squats: 15 reps x 3 sets/leg
Broad jumps: 3 reps x 3 sets
Kettlebell jump squats: 10 reps x 3 sets
Deadlifts: 10 reps x 4 sets
Single leg RDL: 10 reps x 3 sets
Legs-up single-arm bench press: 10 reps x 4 sets
Single-arm bent-over row: 10 reps x 4 sets
Weighted pull-ups: 10 reps x 4 sets
Bench press: 10 reps x 4 sets
Barbell rows: 10 reps x 4 sets

Foam roller
Protein shake



Holloway on Training

‘I love sparring, but…we don’t really have to spar that much anymore…I know how to punch, I know how to kick. I know how to apply it.’


Holloway on Fighting as a Career

‘Lots of professional athletes’ careers aren’t that long, so anything that can help put me ahead in the game, it helps.’


Holloway on The Importance of Recovery

‘The faster you recover, the more time you can train, and there’s just less stress.’ 


Holloway on Fighting Today vs. Gladiators

‘When it’s time to fight, it’s time to fight. I didn’t see no gladiators back in the day being like, “Oh, wait. The lion I was training with was weak, so I need to go find a stronger lion.”’

Max Holloway’s Supplements

Holloway takes supplements, but exactly what he takes is a secret. So below are supplements that can benefit anyone following a similar diet plan.



For those looking to up their game, a multivitamin is a smart pick to cover all your nutritional bases.

Get it here



Probiotics help you get the most out of your food and support optimum gut health.

Get it here

Protein Powder


Protein is a must for those looking to gain muscle mass and curb cravings.

See best products



Creatine is a smart pick to boost performance and energy.

Get it here



Glutamine builds and maintains muscle while burning fat.

Get it here

Pre Workout

pre workout

A pre workout can help you get the most out of your gym sessions, and a post workout containing BCAAs will help with recovery.

Get it here

Omega 3 Fish Oil


Fish oil, rich in omega-3s, combats inflammation and also speeds recovery.

Get it here

Fat Burners


To cut weight, try a fat-burner like green tea.

Get it here

Max Holloway’s Lifestyle

Rough Road

Holloway’s parents were both drug addicts. His mother eventually recovered from her addiction to crystal meth. His father left the family when Max was 11.

Squirmy Situation

Holloway was forced to withdraw just days before his scheduled UFC 226 fight in 2018 due to ‘concussion-like symptoms.’ He changed management teams and a lawsuit over something he ingested is in the works.

Can’t Buy Me Love (or Happiness)

In 2018, Holloway went through a bout of depression. He says people should not be afraid to reach out and ask for help if they need it.


The Spitting Image

Holloway’s son Rush is very into his dad’s career. He’s also not shy when it comes to the media and often breaks out the dance moves for the camera.

The Good Fight

Holloway donated his UFC 236 fight gloves to Dustin Poirier’s ‘The Good Fight Foundation’ to be auctioned for charity. He also donated the fighting gear he wore to defeat Volkanovski to raise money for the Hawaii Food Bank.


Holloway on His Competition

‘These guys are playing checkers; I’m out here playing chess. When they figure it out, it’s too late.’ 


Holloway on Challengers

‘I ain’t asking no one to fight. I’ve got my throne. If you want it, come see me.’


Holloway on His Mental Health Issues

‘Depression is real, and that really hit me hard. I was going through a phase where I wasn’t talking to no one except my son.’


Holloway on Taking Time Off

‘Sometimes you gotta slow things down to get things back correct.’


Holloway on Himself

‘I like to think I’m a superhero, but superheroes gotta fight their demons too sometimes.’

Recommended Products

Baked by Melissa cupcakes

Baked by Melissa cupcakes

Blessed t shirt
Blessed t shirt
Reebok shoes
Manscaped set
Manscaped set
Jiu-jitsu Gi
Jiu-jitsu gi
Jiu-jitsu tape
Wrestling mat
Wrestling mats