Michael Bisping Workout and Diet

Mixed Martial Artist (retired)

Born: 1979

Michael Bisping was born on a military base in Cyprus and grew up in Lancashire, England. He started training in jujitsu when he was 8, and at age 15 competed  as an amateur in Knock Down Sport Budo, a precursor to MMA. After a brief break from martial arts when he turned 18, Bisping started training in karate, boxing and kickboxing and won a few titles in kickboxing. To make ends meet, he did odd jobs including factory work, sales, and upholstery. Bisping’s professional MMA debut came in 2004. ‘The Count’ was the Cage Rage Light Heavyweight Champ and he was the first British competitor to win a UFC Fight (UFC 199 in 2016). With 16 titles to his name, he holds the record for most UFC Middleweight wins. Bisping was inducted into the UFC Hall of Fame in 2019. He has branched out into presenting and acting, including XXX: Return of Xander Cage, Hyperdrive, and the lead role in The Journeyman. Bisping also has various business interests and investments including promoting UFC Gyms, a health app called TimiFit, and the fantasy gaming app PlayLine. He is married, has 3 children, and lives in California. Bisping has hundreds of thousands of followers on social media. He is 6 feet, 2 inches tall and weighs about 185 lbs.

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Michael Bisping’s Diet

Diet Summary

Diet is always important for athletes who need to make weight. He eats clean, counts macros, and cuts when he needs to. His training diet includes oatmeal, lean meat, eggs, veggies, berries and power foods like chia seeds and flaxseed. He loves steak prefers grass-fed beef because it is higher in nutrients. When he needs to cut weight, he’ll eat a light lunch and dinner and cut out carbs. Supplements include protein bars and protein shakes. He drinks plenty of water to stay hydrated.

Estimated Macros

High Protein

Low-Medium Fat

Variable Carb

Diet Details

Protein Power

Bisping focuses on getting plenty of protein each day. He starts off the day with chicken sausage and turkey bacon, has eggs or more lean meat at lunch, and loves a good (grass-fed) steak at dinner.

Clean Eating

Bisping is all about getting his nutrients so he can maximize performance and recovery. He eats whole foods like oatmeal, blueberries, mushrooms, tomatoes, flaxseed and chia seeds because they are all nutrient-dense.

Measured Meals

When Bisping needs to make weight, he is very careful about his intake and measures out his food. He’ll only have 6 oz of meat, a cup of veg and a cup of carbs for dinner.

Protein for Recovery

Bisping says all he cares about after a fight is getting some rest, but that his trainer insists he drink a protein shake. He will also have a protein bar between meals if he needs an energy top-up.

What to Eat

  • Oatmeal
  • Flaxseed
  • Chia seeds
  • Peanut butter
  • Blueberries
  • Chicken sausage
  • Turkey bacon
  • Mushrooms
  • Tomatoes
  • Veggies
  • Protein shakes
  • Protein bars (snack)
  • Water

What to Avoid

  • Junk food
  • Excess salt
  • Added sugars
  • Processed foods
  • Artificial ingredients
  • Chemical additives

Bisping on his training 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.

Bisping on his off-season breakfast

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.

Bisping on a winning breakfast

Porridge, historically, is the breakfast of champions, for good reason too.

Bisping on his favorite dinner

I love a steak with vegetables. It’s a classic choice.

Michael Bisping’s Workout Routine

Workout Routine

Speed & Strength

Bisping’s amazing record is a result of lots of hard work and dedication. He needs both speed and strength to win, and so he is always working on both.

Endurance & Cardio

MMA is a sport that also requires endurance to last 3 rounds. Bisping’s cardio training is as killer as his strength training.

No Rest

Bisping trains like a beast and tends not to take breaks between sets. He just powers his way through to the end.

Daily Dose

Bisping works out most days, doing cardio, strength, or both. Cardio includes sprints, kettlebell lunges, bag swings, and lots of explosive moves with weights. A (crazy) sample strength routine is explained below.

Lift Heavy

Bisping maxes out when it comes to weight. He lifts heavy and then lifts heavier with no rest.

Roll It Out

Bisping warms up using the foam roller and by doing a few minutes of shadow boxing before going head-on into his killer routine.

Medieval Torture?

Bisping works out using chains to increase resistance. Fellow gym-goers would be forgiven for thinking he was being tortured.

Exercise Style

A Sample Michael Bisping Strength Routine

Warm up: 10 min
Foam rolling
Trap bar jumps: 3 reps x 5 sets
Use a trap bar (or a dumbbell in each hand) and set up as if about to perform a deadlift. As you begin to lift, explode upward in a jump. Do not tuck knees. Weights should reach about thigh level.
Swiss bar bench press with 6 chains: 3 reps x 5 sets
Set up for bench press using Swiss bar (to reduce shoulder strain). Reps should be explosive. The chains increase weight as you lift.
Swiss bar bench press with 4 chains: 3 reps x 3 sets
Same as previous, just increase weight and decrease chains to maximize strength.
Weighted chin-ups: 3 reps x 3 sets + 1 with no extra weight
Do chin-ups wearing chains or weighted vest or holding weights between legs. Increase weight with each set, then final set with only bodyweight.
Prowler rope pull-ins & push-backs: 1 rep x 3 sets
Hand-over-hand rope pull in Prowler sled for 15 yds, then push it out for 5 yds.
Lateral raises with neck isolation: 10 reps x 3 sets
Loop resistance band around forehead + solid object to create tension in neck muscles. Do lateral raises with dumbbells, maintaining tension in neck.
Dragon flys: 6-8 reps x 3 sets
Lie on bench and hold with hands behind head. Kick legs up to vertical, then lower without touching bench.

Bisping on shuttle runs

Intense sprinting is better than distance running for the sort of cardio you need in the Octagon.

Bisping on lunges

Lunges use a lot of the same muscles you’ll use in a takedown.

Bisping on lifting

Instead of lifting really heavy, we try to be explosive with our lifts.

Bisping on heavy lifting

Being able to lift huge weights is useless when you’re going into a 15-minute fight.

Bisping’s advice on bag swings

Use a bag well below your own bodyweight to start with…It’s dead weight.

Michael Bisping’s Supplements



Bisping eats a lot of protein, including shakes and bars to keep his energy up.

Chia Seeds

Chia Seeds

Bisping sprinkles chia seeds on his daily porridge. Chia seeds are packed with antioxidants and fiber, which can help you to lose weight, protect your heart, and strengthen you bones.



Also part of Bisping’s morning routine is flaxseed which is high in omega-3s, helping to reduce cholesterol, blood pressure, cancer risk, and maintain a healthy weight.

Michael Bisping’s Lifestyle

International Man

Bisping’s grandparents were Polish nobles who took refuge in England during World War II. His mother is Irish, he was born on the island of Cyprus on a British military base, and he currently lives in California.

An Idiot from Clitheroe

Bisping says growing up, he felt like an outsider in a small town in England and never had any grand ambitions in life. He didn’t care about school, or even getting arrested. His motivation appeared in the form of his future wife Rebecca.

Mental Health Spiral

The eye injury nearly ended his career, and sent Bisping into a downward mental health spiral that involved depression and drinking.

Like Father, Like Son

Bisping’s eldest son Callum is a ranked wrestler in the NCAA Division II at San Francisco State University.

Risky Business

In 2013, Bisping got kicked in the head, ending the match and detaching his right retina. He went blind in that eye, and had to fake his way through medical tests to get cleared to fight again.

On Self-Reflection

Bisping says that becoming an MMA commentator has given him fresh perspective on the sport, and his view is that it’s crazy guys are willing to fight like that.

Bisping on himself

I never had any ambition.

Bisping on developing ambition

My mum and dad weren’t around too much so when Rebecca came along, I wanted more out of life, and I wanted to be a success.

Bisping on his nickname

My old manager told the ring announcer to introduce me as “The Count.” I said no at first, but actually I’m a Count in Poland. It embarrasses me a little bit.

Bisping on his potentially career-ending eye injury

The mental side was by far the hardest part.

Bisping on his eye injury, part II

What happened with my eye was kind of a blessing in disguise. It made me realize, at any moment, my career could be taken away from me.

Bisping on adjusting to monocular vision

It was tough, challenging, and definitely an adjustment period, but I got there in the end.

Bisping on MMA

I sit cageside now…and see what these guys do to each other, and I think, “They’re out of their mind — and I used to do this.” It’s crazy.

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