Tom Aspinall Workout and Diet
Mixed Martial Artist
Thomas Aspinall is from England. His dad is also a martial artist, and he began training at age 7. Aspinall had his first amateur fight at 18. His amateur record is 9-0 and he went pro in 2014. Aspinall has won the British Open in Brazilian jiu-jitsu for all belts except black. In 2020, he won his first fight in the UFC, and is currently the Interim UFC Heavyweight Champ. Aspinall has endorsement deals with several brands, including GymKing, Beast Pharm and Ultra MMA supplements, and Redline supercars. He is married and has 3 children. Aspinall has hundreds of thousands of followers on social media. He is 6 feet, 5 inches tall and weighs about 250 lbs.
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Tom Aspinall’s Diet
Diet Summary
Nutrition is an important component of Aspinall’s regimen. He eats clean, focusing on whole natural foods, like steak, veggies, rice, and yogurt, and avoids the junk. He says that healthy eating helped him recover faster from his knee injury in 2022. He supplements with protein, and water is also essential. He eats somewhere between 3,000-4,000 calories a day.
Estimated Macros
Medium Fat
Medium Carb
Medium Protein
Diet Details
Regular Refuelings
Aspinall prefers smaller, lighter meals taken at regular intervals. His standards are cereal and banana for breakfast, yogurt with peanut butter and fruit for a snack, and steak with veggies and rice for dinner. His pre-workout is often coffee.
Feed the Gut
Aspinall eats yogurt a few times a day. Yogurt is rich in probiotics which promote healthy digestion.
Tightening Up
In order to keep as lean as possible, Aspinall has cut back on carbs and is eating less fat, including low-fat yogurt.
Protein Power
Aspinall usually downs a couple of protein shakes each day: one at breakfast and one in the evening.
What to Eat
- Weetabix
- Bananas
- Low-fat yogurt
- Berries
- Steak
- Veggies
- Coffee
- Protein
- Peanut butter
- Honey
- Water
What to Avoid
- Overeating
- Empty-calorie foods
- Junk food
- Processed food
- Artificial ingredients
- Chemical additives
Aspinall on coffee
‘I fuel off of caffeine.’
Aspinall on his meals
‘I usually eat light and often.’
Aspinall on meal timing
‘I personally eat close to training because of convenience.’
Aspinall on health
‘If you want to be an athlete at the highest level, that doesn’t include just 2-3 hours at the gym.’
Tom Aspinall’s Workout Routine
Workout Routine
Doing Like Daddy
Aspinall began training in martial arts when he was 7. He started out with Catch wrestling and boxing, then moved to Brazilian jiu-jitsu when his father Andy became the instructor for Team Kaobon. Tom earned his black belt in BJJ at 16.
More Inspiration
Aspinall says that working with Tyson Fury was what pushed him to the next level, mentally as much as anything he picked up with technique.
Move Yourself
Aspinall says that many fighters his size won’t do pull-ups because they’re ‘too heavy.’ He says everyone needs to be able to move his or her own bodyweight.
Daily Dose
When Aspinall says he works out every day, he means it. He trains every day of the year except Christmas. He spends at least a couple of hours at the gym each day.
Bodyweight Rules
Aspinall is a fan of bodyweight movements as they more closely mimic fighting, rather than simple moves with weights. Some of his favorites are pull-ups, squat jumps, press-ups and dips. He deadlifts using a platform so he doesn’t hurt his back.
Recovery Matters
Aspinall considers recovery to be as important as any other part of his training. He uses both heat and cold to restore his muscles.
Exercise Style
A Tom Aspinall Routine
- Train every day of the year except Christmas. Sometimes 2 sessions per day.
- Dynamic stretches
- Bodyweight exercises such as pull-ups, press-ups, dips, squat jumps.
- Grappling
- Sparring
- Conditioning work
- Pad work
- Hot/cold recovery
Aspinall on his training routine
‘I train every day apart from Christmas day.’
Aspinall on working with Tyson Fury
‘It brought me a long way skill-wise, but more so mentally.’
Aspinall on strength
‘You’ve got to be able to move your own bodyweight.’
Aspinall on recovery
‘If you don’t do that [self-care], you’re not going to recover.’
Tom Aspinall’s Supplements
Protein
Aspinall drinks 2 protein shakes a day, morning and evening. Protein builds muscle, prevents wasting, curbs hunger, and helps with recovery. He endorses the British brand Beast Pharm.
Tom Aspinall’s Lifestyle
Sleep: Essential for Success
Aspinall considers sleep and rest to be as important as getting to the gym. He says you’ll never be successful as an athlete if you don’t get sufficient rest.
Incredible Growth Spurt
When Aspinall was 16, he shot up 9 inches, from 5’ 8” to 6’ 5”, in just one year. He says the growing pains were awful.
Injury & Recovery
In 2022, Aspinall suffered a serious knee injury of a torn meniscus, torn MCL, and damage to the ACL. It took 8 months of rehab to get back in shape.
Part Polish
Aspinall’s wife is Polish. He speaks a little bit of the language, and considers himself very close to the Polish people because of his family
Simple Goals
Aspinall’s dream is very straightforward: to be the best Heavyweight fighter in the sport.
Regular Hobbies
When he gets a little downtime, Aspinall spends it with his wife and 3 kids, and enjoys outdoor sports such as hiking and fishing. He also plays the guitar, and he’s a soccer fan too. Being a Manchester native, his team is of course Manchester United.
Aspinall on the importance of sleep
‘Sleeping, resting, is a massive part of [training].’
Aspinall on how he plans to dominate
‘I like to keep my body fat as low as possible.’
Aspinall on his goals
‘I want to be the best Heavyweight ever.’
Recommended Products
Aspinall Merch
Chin-Up Bar
MMA Gloves
Wrestling Mat
Mouth Guard
