Mike Dolce Workout and Diet

Fitness Expert
Born: 1976

Originally from New Jersey but now based in Las Vegas, Mike Dolce always had an interest in strength training. He wrestled and did powerlifting in high school and at age 17, he started his own personal training business. Later, he got into mixed martial arts (MMA) and fought in the International Fight League as a welterweight for the Portland Wolfpack. He also made it onto season 7 of The Ultimate Fighter. Dolce gained renown as a weight-cut coach by working with many UFC fighters, including Rampage Jackson, Duane Ludwig and Ronda Rousey. In 2007, he published The Dolce Diet: 3 Weeks to Shredded based on methods he used himself to cut weight. He is the author of two other books: Living Lean and the Living Lean Cookbook, and all 3 have become bestsellers. Dolce has a weekly podcast and is a motivational speaker to the US military. He is 5 feet, 11 inches tall, and his body fat is 5%.

Known For:

Mike Dolce’s Diet


Dolce developed the 3 Weeks to Shredded diet when he needed to cut weight to fight in a lower weight class, and has used it on many of his pro clients and gotten similar results. He says he was able to cut more than 40 lbs. in just 6 weeks and the Shredded plan can help anyone lose 20+ lbs. in 3 weeks. The plan includes eating every 2-4 hours to keep your metabolism revved up and eating organic, natural foods that help maximize muscle gain and fat loss. It contains a lot of lean protein like chicken breast, and veggies such as spinach. This diet has sometimes been criticized for using water manipulation to achieve the desired results. Dolce’s Living Lean is more of a long-term lifestyle plan rather than a crash diet, and includes sensible advice such as avoiding junk food and eating ‘earth-grown nutrients’ (aka organic foods). Exercise is an integral part of Dolce’s health regimens.

Estimated Macros

  • Low-Med Carbs 25% 25%
  • Low-Med Fat 25% 25%
  • Med-High Protein 70% 70%

Diet Details


Back to Basics

Whether you are a pro or just starting out, Dolce’s diet is designed to help people who need guidance on how to eat healthfully.


Pre- & Post-Workout Fuel

Dolce recommends a shake made from fresh fruit and vegetables before working out. Thirty to forty-five minutes after an exercise routine, it’s time for a well-balanced meal.


A K.I.S.S. Plan

Dolce’s diet plan includes a grocery list and the meals are straightforward and somewhat repetitive, which makes meal planning and prep easier.


Fuel Up

Dolce’s plan of eating fresh, organic foods every few hours while eliminating the junk not only helps you lose weight, but also feel energized and, most importantly, not hungry.


Earn That Cookie

Dolce calls cheats ‘earned meals’ because you have to earn them by eating properly most of the time.

What to Eat


Chicken breasteats


Organic meat


Organic eggs


Organic vegetables, esp. leafy greens like spinach


Organic blueberries


Organic melon


Organic grapes


Organic apples


Chia seeds


Organic oatmeal & oat bran


Purified water

What to Avoid


Junk food


Genetically-modified foods


Chemical additives




Artificial ingredients


Pre-packaged foods


Dolce on Cutting Weight

‘Really there is no magic pill. It’s about maintaining a professional approach, not just in the build-up to a fight, but throughout an athlete’s entire career.’


Dolce on Diet

‘Just like you have taken control of your life you must now take control of your kitchen.’


Dolce on Hydration

‘If you feel thirsty, you’re already dehydrated.’


Dolce on his Temple/Home

‘There are no unhealthy ingredients allowed to be brought into my home.’


Dolce on Taking Charge of Your Diet

‘If you can control what you eat, you can control all other aspects in your life.’

Mike Dolce’s Workout Routine

Weekly Workout Routine

Daily Dose

Even if you’re not planning on becoming a pro fighter, Dolce recommends getting some kind of exercise into your day, and has a long list of quick, effective routines that can be done in just 15 minutes.

Exercise Early

Dolce says you should aim to get your workout in as early as possible so it doesn’t get pushed aside during your busy day.

Be A Pro

Dolce says that you need to take care of your body every day, not just in the days and weeks leading up to a fight

Rise & Shine

Dolce says that you need to take care of your body every day, not just in the days and weeks leading up to a fight

You V. You

Dolce says it’s important to push yourself, and to remember that your biggest opponent is yourself.

Mix It Up

Dolce recommends changing the muscle groups that you work each day

Workout Style


Some Mike Dolce 15-Minute Routines

Body Weight Booster
15 push-ups
20 sit-ups
25 squats
20 alternating lunges
80 jumping jacks
60-second wall sit
Repeat 3x through.

5 burpees
10 squats
5 burpees
10 sit-ups
5 burpees
10 lunges
Repeat sequence for 15 minutes.

Tabata Trimmer
20 seconds of work followed by 10 seconds of rest.
Jumping jacks
Wall sits
Plank holds
Side plank holds.
Switch to the next move after each 10-second rest. Repeat for 15 minutes


Dolce on Weight

‘Weight has been my main focus for more than 20 years; as a competitor, as a coach, and as a consultant.’


Dolce on Cutting Weight

‘It’s unfortunate that the art of cutting weight hasn’t evolved much in the history of professional combat sports. The sports themselves have evolved…but cutting weight for many is still seen as a crude process.’


Dolce on Making Weight

‘The art of cutting weight is a matter of peaking. It’s a very scientific process but in general, I try to bring a healthy and practical approach.’

Mike Dolce’s Supplements

Whey Protein

Like Dolce says, there’s only so much chicken breast a person can eat. He mixes whey protein into his fresh fruit and vegetable smoothie each day.

Chia Seed

Dolce is a fan of chia seeds which are packed with essential fats, proteins, carbohydrates and fiber.

Hemp Seed

Dolce eats hemp seeds most mornings mixed in with his oat bran. Hemp seeds are very nutritious (and will not get you high). They are rich in omega-3s and 6s and high in protein.

Coconut Oil

Coconut oil contains medium-chain triglycerides that are easy to digest and help burn fat. Dolce uses it in coffee and to make fried chicken.

Oat Bran

Dolce says oatmeal and oat bran offers great nutrition, are easy to prepare, and combine well with other essential nutrients. Dolce always eats organic.

Mike Dolce’s Lifestyle

Commit To Sleep

Dolce is a big fan of sleep and he aims for 9 hours a night, but he says we all need 7 1/2-8 hours to fully recover from daily activities and stress. Sleep deprivation causes a whole host of problems, from the obvious ones like fatigue, to more surprising ones like slowing the body’s metabolism and craving junk food.

Morning Meditation

Dolce usually starts his day with a 5-minute meditation or visualization that he says brings focus to his day. After doing some heart-pumping exercise, he writes down his goals.

Kickin’ Knockout

Dolce had the fastest knockout in International Fight League (IFC) history: 9 seconds.

Tip Top Trainer

Dolce was voted World MMA Trainer of the Year 4 times and was inducted into the New Jersey Martial Arts Hall of Fame for his contributions to nutrition and health.


Dolce on Sleep

‘If I am going to wake up at 6 am, I count backwards to determine what time I will go to bed…This means 9 pm is lights-out time at my house!’


Dolce on Performance

‘This remains my obsession and I have continued to evolve my work around the principles of longevity science, realizing that life extends far past an athlete’s career.’


Dolce on His Fans

‘I’m grateful so many people put their faith in me.’


Dolce on Reaching Out

‘I’m always happy to help others. It’s not easy to ask for help. Many people misconstrue asking for help as a weakness.’

Fitness Expert
Born: 1914

Recommended Products

The Dolce Diet: 3 Weeks to Shredded

Living Lean

Living Lean cookbook

Living Lean cookbook vol. 2

Berkley water purifier

Blendtec blender

Stainless steel cookware

Glass storage containers

#iEatCarbs t-shirt

6-week bootcamp