TJ Dillashaw Workout and Diet

Mixed Martial Artist
Born: 1986

Tyler Jeffrey Dillashaw has a black belt and a purple belt in Bang Muay and Brazillian Jiu-Jitsu, and is best known as a UFC player. Since making his MMA debut in 2010, he has a record of 16 wins and 3 losses in his 19 professional matches so far. He is the current Bantamweight champion and he has cut weight so he can compete in Flyweight class. He is 5 feet 6 inches tall. He is married and has a baby.

Known For:

TJ DILLASHAW’s Diet

Summary

Dillashaw eats three meals a day with three snacks. He eats organic and avoids processed food. His diet is close to keto, but he says that due to his training intensity, he needs to consume more carbs.

Estimated Macros

Medium Fat 30% 30%

Medium Carb 40% 40%

Protien 60% 60%

Diet Details

Light Breakfast

Breakfast is coffee with honey, turmeric, coconut water & a protein bar. When he isn’t fighting, he’ll have oatmeal or eggs and toast.

Light Lunch

When he’s fighting, lunch is a tuna salad wrap from Whole Foods. On non-fight days, he treats himself to a sandwich. Dillshaw’s fave: turkey with cranberry.

Snack Attack

On fight days, Dillashaw eats hard-boiled egg and trail mix because he says they get his metabolism going.

Non-fight day snacks include smoothies, fruit, bananas and elk jerky.

Catch Your Own Dinner

Dillshaw hunts, harvesting all the meat he eats. His favorite dinner is an elk steak with sweet potatoes and Brussels sprouts.

Guilty Pleasures

His cheat food is pizza, although Dillshaw says he’s pretty diligent about avoiding it. Another guilty pleasure: pancakes.

What to Eat

Organic Meat & Chicken

Fish

Cheese

Cold-pressed Juice

Chia Seeds

Organic Vegetables

Berries Raw Honey

What to Avoid

Sugar

Grains

Processed Foods

Soda

Hydrogenated Oils

Artificial Sweeteners.

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Dillashaw On Cutting Weight to Fit into a New Class

‘I wasn’t as smart as I am now. I didn’t do it the right way. I’d just kind of do a crash diet.’

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Dillashaw on Diet and Workout

‘My diet has been strict, my workout routine has been strict…I’m stronger now than I was last camp.’

TJ DILLASHAW’s Workout Routine

Weekly Routine

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Morning Workout

Dillashaw’s first session begins at 9:30 a.m. and includes every aspect of MMA, so one day it might be Brazilian Jiu Jitsu; the next, sparring; the next, grappling, etc.

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Afternoon Workout

His Bang Muay Thai class begins at 2:30 p.m. After this grueling session, he’ll finish off with a strength and conditioning routine that includes a wide variety of movements and footwork to maintain quickness and strength.

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Dynamic Warm-Up

In order to fight MMA, Dillashaw must be in peak physical and mental condition. A dynamic warm-up of 5 minutes of 25-meter sprints gets your heart pumping and wakes up your fast-twitch muscle fibers.

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Build Strength

Weight training is a must. Check out Dillashaw’s routine in the ‘Style’ section.

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Build Endurance

Grip strength is needed for grappling and punching. Holding tennis balls against a bar as you perform pull-ups will increase your strength. You can also pinch plates (25-35lbs.), standing or walking until exhaustion.

Exercise Style

Build Muscle

Front Squat 4×8 reps
Plank 4x 30 seconds
Rest for 60 seconds
Alternating Dumbbell Press 4×6 reps/each arm
Open Medicine Ball Rotation 4×8 reps/each side
Rest for 60 seconds
Pull-Ups 4×6 reps
Physioball Push-Up Hold 4×30 seconds
Rest for 60 seconds
Tempo Push-Ups 4×10 reps (3131 tempo)
Goblet Lunge 4×8 reps/each leg
Kneeling Anti-Rotation 4×30 seconds
Rest for 60 seconds

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Dillashaw on Fitness

‘I’ve always had a passion for fitness and challenging myself.’

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Dillashaw on Competing in the Ironman

‘I guess I like to torture myself, and that’s a good way to do it.’

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Dillashaw on the Competition

‘I’m too competitive to get that big of a head.’

TJ DILLASHAW’s Supplements

Earth Grown Nutrients

Earth Grown Nutrients is a blend of greens to help you get enough plant nutrients in your diet, emphasizing gut health and detoxification.

Get it here

Krill Oil

Krill Oil contains essential fatty acids such as DHA and EPA which support cognitive, cardiovascular, heart and joint health.

Get it here

StronBone

StronBone contains strontium and is similar to calcium and reduces the incidence of bone damage. It is vegan and gluten-free.

Get it here

Alpha Brain

is a nootropic that supports memory, focus and mental speed.
Get it here

Spirulina and Chlorella

Spirulina and Chlorella are green superfoods that provide protein, vitamins and minerals that you can’t always get from a plant-based diet. They support the immune, cardiovascular and respiratory systems.

Get it here

Hemp Force Protein

Hemp Force Protein Superfood is a delicious way to get your energy. It contains protein and tons of micronutrients.

Get it here

Virutech

Virutech Antioxidant Support contains Vitamin C, L-lysine, quercetin, ALA as well as other flavonoids and nutrients that support the immune system.

Get it here

Bulletproof Coffee

Bulletproof Coffee is a blend of coffee, ghee (butter) and MCT oil. It wakes you up and the healthy dose of fat gets your body humming while keeping you in ketosis.

Get it here

Total Strength+Performance

Total Strength+Performance is made with natural ingredients such as Longjack, Beta-Alanine and Luteolin, and, as the name suggests, this supplement will improve your strength, performance and recovery.

Get it here

TJ DILLASHAW’s Lifestyle

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Laser Focus

Dillashaw wants all the titles, and is training to compete in an Ironman Triathalon.

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Learn and Expand Your Mind

Dillashaw has turned to science and math to transform his physique and ability to cut weight. He has even ditched all the chemicals found in toiletries and opted for natural alternatives.

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Straight and Narrow

Due to the fact that he can be drug-tested at any time, Dillashaw has all his supplements tested by a third party. He eats organic for the same reason.

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