What does a fighter eat in a day?

A question I'm asked almost daily is "What do you eat?" And a lot of people are surprised I'm not fat. Food is fuel, my friends. 6 meals a day for high energy, endurance, and lean muscle mass. A second question I'm often asked is "What supplements do you take?" and the answer is "FOOD!"

Ramsey Dewey is an MMA coach and fight commentator, and occasional musician based in Shanghai, China.

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This video features original music by Ramsey Dewey

[DoomRater]

No wonder I feel like crud, I'm drinking half my calories

[josephlandingjr.]

I've probably watched this video 50 times. I don't know why I find it so good. I love to cook and this video is just very satisfying.

[semperludens]

99% of strong healthy people seem to eat lots of chicken and eggs... must be a coincidence.

[CatholicIEPL]

Man how do you stick to this? I always binge no matter how nice the food I eat is. Much respect.

[TBlev]

I am actually trying this diet for my own training, and I think a peanut butter honey and banana sandwich is my new favorite high-calorie snack!

[LoftyProduction]

MMA + weight lifting of course he'll need the calories!

[wardog]

Thanks for the diet knowledge my friend.

[mmma]

I work in construction plus I'm training myself. When I drink 1L of milk and eat half of bread in a day I weighed 85 kilograms. When I eat as much as you, 125kg. People are different I guess.

[hypnoticskull]

This’ll really help. I’m wanting to be a kickboxer soon, and this’ll be a good start for me. Thanks, Coach

[BenjaminGessel]

I should do a diet comparison with Ramsey. 😁 Ahem:

Meal #'s 1 and 2 for Ramsey:

1.) Oatmeal
2.) Whole Milk
3.) Honey
4.) Banana
5.) 6-ish Eggs
6.) Potatoes
7.) Cheese
8.) Olives
9.) Fruit Juice
10.) Peanut Butter
11.) More Honey
12.) Whole Wheat Toast
13.) More Banana
14.) More Whole Milk

Meal #1 (for me):

1.) Water, generally at least 2-3 tall glasses-cold, purified water
2.) Pasture raised eggs (2-4 of them) OR Skinless organic chicken thighs (2-4 of them) OR organic turkey thighs (1-2 of them)
3.) Darker colored fruit of some sort-often some kind of berries, purple grapes, raisins, plums or dates
4.) Lighter colored fruit-usually an orange or banana
5.) A handful of nuts or seeds, most often peanuts, almonds, cashews, sunflower seeds, pistachios or walnuts
6.) A bit of fruit juice
7.) Somewhat less often a bit of spinach and/or chopped/cooked onion with the eggs...

Meal #'3 and 4 for Ramsey:

1.) Chicken Breast
2.) Yams with BBQ Sauce
3.) Salad
4.) Whole Milk
5.) More Bananas
6.) Leftovers
7.) Chicken
8.) Potato Salad
9.) Broccoli

Meal #2 for me:

1.) BIG Salad with green and romaine Lettuce, or something similar to that-bibb lettuce, red lettuce, etc., plus some chopped celery and poss. carrot or cucumber, maybe some other greens in there as well, fresh basil or cilantro, etc. Lime or lemon white-not much, and a teensy bit of olive oil for dressing.
2.) Some kind of fruit, usually an apple, pear, some blueberries or a nectarine or orange perhaps
3.) A different kind of protein than I had for breakfast, usually wild caught salmon with dill and chives, or canned tuna with dill and tartar sauce, or a beef steak with garlic-sometimes its grass fed, favorite steaks are tri tip, skirt, bottom sirloin, flank, or chuck (ribeye can be overrated), or some navy, pinto, adzuki, etc. beans, or garlic hummus or oven roasted lamb with rosemary, sage, garlic and thyme on occasion.
4.) Some cooked greens with dried herbs like basil, thyme, marjoram, savory, and/or cilanto-usually broccoli, spinach, green beans, cauliflower or organic/non gmo sweet corn, less often kale, collard greens, etc.
5.) More water, sometimes fruit juice as well

Meal #'s 5 and 6 for Ramsey:

1.) Curried Chicken
2.) Rice
3.) Carrots
4.) Potatoes
5.) Roughly 100 grams of Peanuts

Meal #3 for me:

Either leftovers from earlier in the day, or a relatively small amount of protein and veggies (1-2 organic chicken thighs, some broccoli and spinach, etc.), plus water.

If I need a snack, it'll vary of course, but I'm quite fond of berries, oranges, avocado, hot cocoa or dark chocolate, grapes, cashews, and a little Nalley's canned thick chili or beef tamales here and there... 😁 (My dad used to work for Nalleys.) Although I LOVE roast duck, that doesn't happen very often...

And I don't eat pork, dairy, and not much grains, esp. hardly any glutenous grains. Also no black licorice/I watch the sweets, pastries, etc., and with pastries, crackers, sweet breads, etc., these kinds of foods I just rarely buy/eat... But rice, potatoes, organic corn, yes... Sweet potatoes or yams not so much. And not so much radishes, turnips, rutabaga, parsnips, beets, not much of that stuff...

[Jos]

What a great video . i come back and visit this from time to time. i train karate and do bodybuilding. this video is a great help.

[chestersouth]

Hi Ramsey, thank god I found this video. I’m 220lbs and training BJJ 3-5 times a week. I’m burning out regularly and after my first session back after a break I do really well then it’s just down hill from there. Any ideas what sort of calories someone my size should aim for (6-8 hours on the mat per week) I also lift twice a week just to maintain. So many videos just tell me to eat lots of veg, I knew they were talking shit.

[FifthAssassin]

Ramsey, what are your thoughts on intermittent fasting for fighters or those fight training

[scottyg]

This food looks delicious! Excellent video! Thanks

[mrflame]

all i got from this is that your a awesome cook and oatmean and eggs

[MiggsMultiple]

I always wanted to see what eating like a bodybuilder without lifting weights looks like....

[krokodilvomnil]

How many Protein carbs and fat do you eat in total ?

[noobslayerr]

I usually eat pizza after my training and i train 5x weekly so i guess i am a good customer also

[I_have_been_sent]

Don’t have whole milk it has estrogen and is very inflammatory.

[blessedwolf]

And here i'm holding A beer with chicken Curry.