Michael Chandler Workout and DIET
Mixed Martial Artist
Born: 1986
Michael Chandler is from Missouri. An excellent student all-around, he was on the honor roll throughout high school, earned 3 varsity letters in football and was runner-up at the state championships for wrestling. Chandler was voted Most Valuable Wrestler in his senior year and selected for the All-St. Louis Team. He enrolled at the University of Missouri without receiving an athletic scholarship but was a walk-on for the wrestling team and 4-time NCAA Division I qualifier with over 100 wins. While at college, he also became friends with fellow future UFCers Ben Askren and Tyron Woodley. Chandler went pro in MMA in 2009 and fought for Bellator MMA from 2010-20. He is a 3-time lightweight champ. Chandler owns an MMA gym in Nashville called Training Camp. He also has several online workouts, a nutrition plan and a line of workout clothes. He is married and has 2 children. Chandler has over a million followers on social media. He is 5 feet, 8 inches tall and fights at 155 lbs. and weighs about 185 lbs. in the off-season.
Known For:
Michael Chandler‘s Diet
Summary
Weight is essential for fighters, and surprisingly Chandler didn’t really take his diet that seriously for many years. These days, to cut his weight down from 185 lbs. to 155 lbs., he starts dialing in the diet about 12 weeks before a match. His training diet is 5 small meals a day with a focus on protein and veggies. He eats a lot of chicken, ground beef, broccoli and cauliflower. Besides water, protein shakes and aminos are a regular feature of his fluid intake. He is happy that coffee is allowed no matter what season it is.
Estimated Macros
- Low Medium Fat 20%
- Variable Carb 20%
- High Protein 60%
Diet Details
Strict Discipline
While Chandler cuts himself some slack in the off-season, he is all business in the months leading up to a fight. He eats a lot of chicken and broccoli and zero cheats.
Supplementation Matters
Chandler has learned a lot about diet over the years and now is religious about taking protein, amino acids, turmeric, ginger, and vitamins.
Ranking Your Treats
Chandler’s top 4 favorite cheat meals are, in order: pizza, a burger and fries, Chik-Fil-A, and Thai food.
What to Eat
Lean protein
Chicken
Ground turkey
Ground beef
Broccoli
Cauliflower
Veggies
Protein powder
Aminos
Turmeric
Ginger
Vitamins
Coffee
Water
What to Avoid
Overeating
Junk food
Excess salt
Added sugars
Processed foods
Artificial additives
Chemicals
Chandler on his diet
As I’ve gotten older, I realize that 80% of my weight management is having good supplementation and nutrition.
Chandler on making weight
I don’t have a problem making weight because I’m the most disciplined person you’ve ever talked to.
Chandler on his training camp diet
No bad foods. None of that stuff because I have to go from 185 to 155.
Chandler on his strict diet
We’re talking chicken and broccoli, ground turkey and broccoli, ground beef and broccoli or cauliflower.
Chandler on one ‘treat’ on his training diet
The good thing is coffee is always allowed.
Chandler on aminos
Amino acids changed my life.
Michael Chandler‘s Workout Routine
Weekly Routine
Mobility & Stability
In the first few weeks of training, Chandler focuses on mobility and stability to form a solid base to build on.
Volume & Intensity
Six weeks before a fight, Chandler ramps up the volume and intensity of his training.
Lighten Up
Because making weight is key, in the final 2-4 weeks before a fight Chandler will use lighter weights to lessen fatigue.
Double Daily Dose
During his 8-week fight camp, Chandler trains twice a day, 5 days a week and once on Saturdays. Sunday is his only day off.
Wrestling Maneuvers
Just because Chandler no longer wrestles doesn’t mean he doesn’t use those skills. He practices strikes and grappling 3 days a week.
MMA Every Day
Chandler practices some aspect of MMA every day. He focuses on sparring hard and keeping his heart rate up.
Recovery Matters
Chandler is serious about recovery. He uses the foam roller and a lacrosse ball to stretch, hits the sauna several times a week, and gets massages and chiropractic work each week too.
Exercise Style
A Michael Chandler Routine
Monday-Friday: MMA, 2 training sessions/day
Saturday: 1 MMA training session
Grappling/strikes: 3x/week
Foam rolling: daily
Sample routine:
Warm up
Band curl: 12 reps x 3 sets
Ab wheel rollout: 15 reps x 3 sets
Swiss ball hyperextension: 10 reps x 3 sets
Kettlebell goblet squat: 12 reps x 3 sets
Pull-up: 10-15 reps x 3 sets
Dumbbell biceps curl: 10 reps x 3 sets
Dumbbell step-up: 8 reps x 3 sets
Dumbbell bench press: 10 reps x 3 sets
Triceps pressdown: 10 reps x 3 sets
Foam rolling
Sauna: several times/week
Massage & chiropractic: weekly
Chandler on overtraining
The worst thing you can do is put unneeded miles on yourself at the gym.
Chandler on his training style
I spar hard in the sense that I have high output. I throw a lot of punches and kicks and takedowns to keep my heart rate up.
Chandler on his signature jab-cross move
Simplicity is the name of the game.
Chandler on avoiding injury
I don’t train with guys who are trying to take my head off.
Chandler on fitness
I just try to keep the main thing the main thing: getting my butt in the gym.
Michael Chandler‘s Supplements
Protein
One of Chandler’s staples is protein shakes. Protein builds muscle and repairs and cuts appetite.
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Amino Acids
Chandler considers amino acids to be ‘life-changing.’ BCAAs offer the triple benefit of muscle growth, repair, and reducing recovery time.
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Turmeric
To combat inflammation, Chandler takes turmeric, a bright yellow spice that is an antioxidant, reduces pain, and also improves memory.
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Ginger
Chandler also takes ginger to reduce inflammation. Ginger is a superfood that has powerful medicinal properties, including antioxidants. It also combats nausea, reduces blood sugar, and may help with weight loss. To save time, you can find ginger combined with turmeric.
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Multivitamin
Chandler eats a limited diet when he is training, so he makes sure to cover his bases with a multivitamin.
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Michael Chandler’s Lifestyle
Self-Care Is Key
Chandler takes his recovery very seriously. He gets regular massages and chiropractic work, hits the sauna, and takes anti-inflammatory supplements like turmeric and ginger to keep himself in top shape.
Don’t Stop Believing
Chandler turned down scholarship offers from smaller schools and instead went to the University of Missouri. The gamble paid off. He went on to win over 100 matches during his college career.
Fightin' Words
Chandler isn’t shy about making public challenges. He says he’s the best lightweight and he’s willing to take on anyone, including top-rated Conor McGregor.
Wholesome Hobbies
Chandler spends a lot of time training, but when he has downtime, he’s into fishing, hunting and other outdoor activities.
Proud Daddy
Chandler and wife Brie are the proud parents of 2 adopted children, Hap born in 2017 and Ace born in 2022.
Chandler on why he loves a big crowd
As fighters, we spend so many hours at the gym and within the quiet of our own minds…whenever you get the opportunity to compete, you want it to be on the biggest stage possible.
Chandler on focus
I never focus on my opponent. I focus more on myself.
Chandler’s philosophy on life
You don’t hope to go up and hit a single. You go up and hope to hit a home run.
Chandler on his status
I never focus on my opponent. I focus more on myself.
Chandler on focus
I’m not afraid to say that I’m the world’s best lightweight and that I’d beat Conor McGregor.
Chandler on pastimes
I do love the outdoors…fishing and hunting and that kind of thing.
Chandler on the grind of fighting
I pretty much just train…and go to church on Sundays.
Chandler on the fighting life
We missed Christmas this year with my family…because of fight camp. There are a lot of sacrifices.
Chandler on how to succeed
Success is driven and determined by what we put into our mind. You’re going to fail sometimes…but failure is an event, not a person. Realizing this has helped me.
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Nutrition Plan for Men
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Arsenal Strength gym equipment
Monster Energy drinks
Pso-rite massager
Groove Life silicone rings & belts
MMA gloves
Resistance bands
Ab wheel
Swiss ball
Sparring pads
