Conor Mcgregor Workout Program

Since you clicked on this article, we are assuming you are serious about your transformation. Conor McGregor fans love him for his no-nonsense approach.

Wait, we are sensing some weird stares.

Fine, let us address the elephant in the room.

Let’s just forget McGregor threw a guardrail at a UFC bus and punched an elderly man in the face in a pub, okay? Okay!

And with this out of the way, the trash-talking Irishman is mostly no-nonsense.

Conor McGregor UFC diet and workout program is no ordinary transformation regimen. There are no routines on this plan but rituals.

I am taking this transformation program so seriously that I did a McGregor billionaire strut to get to my computer to write this article.

The Conor McGregor Story

Young Conor Mcgregor

Conor McGregor was not always notorious. McGregor came from humble beginnings, and his story is a tale of rags to riches. Before making it big in UFC, he neither owned a Rolls Royce nor had a fancy Rolex collection. Or as we like to say – he didn’t roll in a Rolls Royce, wearing a rolly. 

Conor started his competitive career in football as a youngster. His football stint was cut short when, at the age of 12, he got fascinated with combat sports. 

A brash teenager living off welfare cheques, Conor McGregor struggled to make new friends. His life took a turn for the better when he had a chance encounter with Tom Egan (Ireland’s first UFC fighter).

Conor McGregor Stats

Full Name: Conor Anthony McGregor
Nickname Weight Height
Notorious 145-155lbs (65-70kg) 5’9″ (180cm)
Age Date of Birth Birthplace
33 years 14th of July, 1988 Crumlin, Dublin, Ireland
MMA Boxing Stance
28-22-6 1-0-1 Southpaw
Division: Featherweight (2008-2015), Lightweight (2008-2012, 2016-2018, 2021-present), Welterweight (2016, 2020)

Related: Conor McGregor Posted Heartbreaking Life Story Video On Instagram

Conor McGregor MMA Career

Conor “Notorious” McGregor crashed through amateur MMA gates with a first-round TKO win. The very next year, his first Pro MMA fight also ended with a TKO, this time in the second round.

After a streak of losses where he contemplated changing careers and becoming a plumber, McGregor finally found his footing and rapidly scaled the international stage, going on an eight-fight winning streak between 2011 and 2012.

Striking Gold

Conor McGregor then stormed onto the UFC scene with seven successive victories. The Notorious fighter cemented his place in MMA world by knocking out the reigning featherweight champion Jose Aldo in just 13-seconds. This was no ordinary feat. Aldo had remained unbeaten for over nine years before his bout with Conor.

McGregor vs Aldo Magic Numbers

  • 13 seconds: McGregor vs. Aldo, the fastest title fight in UFC history
  • 16,516 attendees: McGregor vs. Aldo, the highest ever for a UFC event in Las Vegas
  • $622,000: earnings per second for his title fight vs. Aldo
  • $8,086,000: McGregor’s paycheck for the fight

With the featherweight belt around his waist, Conor decided it was time to take things to the next level. He planned a repeat of his Cage Warriors feat by becoming a two-division champion.

McGregor made the jump to the lightweight division and challenged Eddie Alvarez for the 155lb title. The Notorious fighter knocked out the reigning lightweight champ to win his second UFC title. He became the first European fighter to hold two UFC titles.

Conor McGregor UFC Diet Program

Although Conor is a lightweight fighter, he eats like a 212lb bodybuilder. Since he burns a ton of energy during training, he can afford to eat a high number of calories without fear of putting on weight or excess body fat. 

Conor McGregor’s diet coach, George Lockhart is responsible for getting the notorious Irishman in peak conditioning for his fights. The former US marine turned nutritionist’s clientele includes star athletes like Tyson Fury, Jon Hones, and Kenny Florian.

Related: Tyson Fury Diet and Workout Program

Lockhart’s diet core principles:

  • Discipline in regards to quality, quantity, and mealtimes.
  • Certain types of foods should be consumed in direct correlation to when the fighter is either training or competing.

On a fight night, Lockhart follows the following approach:

  • The fighter’s muscle mass levels are calculated.
  • Carb intake is then worked out depending on the muscle mass levels.
  • Carb intake figure is spread out over the day’s meals.
  • The exact number of meals depends on the time of the fight.

Conor McGregor Nutrition Plan

According to sources, here is what a typical day of eating in the life of Conor McGregor looks like:

Meal 1 – Pre-breakfast

  • Water – McGregor drinks at least a liter of water upon waking.

Meal 2 – Breakfast

  • Coffee or Americano – The notorious Irishman loves his coffee in the AM. 
  • Eggs – An omelet or poached eggs are great sources of protein, especially for someone who wants to maintain their distance with carbs. 
  • Smoked Salmon – McGregor likes including an additional source of protein in his breakfast.
  • Fruit and Veggies – Conor’s preferred fruits and veggies include kale, avocado, baked apple slices, or a side of cherry tomatoes.

Meal 3 – Snack #1

Greek yogurt – Lockhart has McGregor throw in some nuts for healthy fats. 

Meal 4 – Lunch

  • Red Meat – McGregor loves “high-quality” grass-fed beef or steak.
  • Fish – When not in the mood for red meat, fish is his fail-safe.
  • Chicken Breast – Good old chicken breast is a staple in most high-level athletes’ diets.
  • Salad – Salad at lunch is a great way of ensuring you are eating enough fiber. Fiber helps with the absorption of nutrients in your body.

Meal 5 – Snack #2 (Pre-Workout)

  • Nuts – George Lockhart recommends eating protein before a workout. It helps manage insulin levels and triggers your body to burn fat as a source of energy.
  • Fruit – Fruits such as blackberries, blueberries, apples, strawberries, and grapefruit contain a healthy dose of fructose. Fructose helps your body in limiting dramatic insulin spikes. 

Related: Best Pre-Workout Supplements

Meal 6 – Snack #3 (Post-Workout)

  • Protein Shake – Conor McGregor downs a protein shake after a workout.
  • Coconut Water – Electrolytes in coconut water help with keeping you hydrated and energized throughout the day.
  • Carbohydrates – Eating carbs after a workout is an effective way to replenish your muscles. Sweet potatoes, rice, and oats should be your top picks.

Related: Find Your Daily Protein Intake

Meal 7 – Dinner

  • Chicken – Do not let McGregor’s size fool you. He can eat impressive amounts of chicken in one sitting.
  • Fish – From sushi dinners to tuna steak to baked cod, McGregor enjoys himself plenty of fish.
  • Steak – Depending on his mood, Conor McGregor chooses between chicken, fish, and steak for dinner.
  • Green Beans – Here’s a side that no nutritionist will argue with.
  • Sweet Potatoes – If you could not figure out by now – McGregor’s a big fan.
  • Rice – As per McGregor’s Instagram feed, his dinners often include rice.
  • Beer, tequila, or whisky – Alcohol is not considered a vile on the Conor McGregor training and diet program. 

Meal 8 – Snack #4 (Late Night)

  • Hot tea – Boosts metabolism and helps burn calories while the notorious fighter is asleep. 

Both McGregor and Lockhart are very particular about the MMA fighter’s carb intake. While Conor goes big on protein, he only eats specific types of carbs, namely fruit, green veggies, sweet potatoes, and butternut squash, and at key moments throughout the day. 

Related: Carb Cycling Calculator

Conor McGregor Workout Program

McGregor’s training style might not be what you expect. He has one of the most dynamic training styles that we have seen. The MMA champ does not stick to a single type of training. Instead, he listens to his body and does what he feels is necessary at the time. Unlike other fighters, a strict regimen has no place in Conor “Notorious” McGregor’s life. 

“I wake up, I drink water, I stretch, I begin to loosen up, and then I continue moving throughout the day,” McGregor says. “I’ll hit the gym or whatever I feel like at that particular time, or I’ll take a class of taekwondo, jiu-jitsu, yoga, or capoeira. Sometimes, I’ll box. Variety is the best way. For me, regimen doesn’t work.”

Conor McGregor Training Routine

The Conor McGregor training regimen consists of a three-part session:

  1. Warming-up and flexibility 
  2. Conditioning
  3. Bodyweight circuit 

Related: Body Mechanics: Static Postural And Movement Assessments

Workout 1: Flexibility and Dynamic Stretching 

1. Muay Thai Knees – 1 minute

Steps:

  1. Stand in a fighting stance.
  2. Step through with your back leg, driving your knee upward as you push your hips forward.
  3. Return to the starting position.
  4. Repeat with your opposite leg. 

2. Shoulder Rotation – 1 minute

Steps:

  1. Stand with your feet shoulder-width apart. 
  2. Raise your arms to your sides until they are parallel to the floor. 
  3. Rotate your arms clockwise for 30 seconds.
  4. Pause for a second, and then rotate your arms anti-clockwise for 30-seconds.

3. Leg Swings – 1 minute

Steps: 

  1. Face a wall, extend your arms straight and place both palms flat against the wall. 
  2. Shift your weight to the right leg and swing your left leg to the left and then across your body to the right.
  3. Repeat the movement with your right leg until the set is complete.

4. Hip Circles – 1 minute

Steps:

  1. Stand with your feet hip-width apart. 
  2. Place your hands on your hips. 
  3. Slowly rotate your hips clockwise, making big circles for 30 seconds. 
  4. Complete a set in one direction and then switch to the opposite direction.

5. Neck Bridge – 1 minute

Steps:

  1. Lie with your back placed on an exercise mat. 
  2. Bend at your knees and place your feet flat on the exercise mat. 
  3. Lift your heels off the floor and push back gently until your head and toes are the only points of contact with the ground. 
  4. Hold the position for as long as you can. 
  5. Return to the starting position and repeat. 

Check Out: The Best Exercises for A Thicker, Stronger Neck

Workout 2: Static Stretching 

1. Back Roll – 30-seconds

Steps:

  1. Lie with a foam roller under your spine, supporting your head and tailbone.
  2. Bend your knees and place your feet flat on the floor.
  3. Spread your arms wide and out to the sides with your palms facing upward.
  4. Breathe deeply and relax into this position for up to 30 seconds.

2. Abdominal Stretch – 30-seconds

Steps: 

  1. Lie on your stomach with your palms placed under your shoulders. 
  2. Push your upper body up by extending at your elbows while breathing out. 
  3. Hold the position for 10 seconds before returning to the starting position. 

3. Lying Leg Stretch – 30-seconds

Steps: 

  1. Lie flat on your back on an exercise mat. 
  2. Bend your right knee and lift it off the floor so that your upper leg is perpendicular and your lower leg is parallel to the floor. 
  3. Bend your left leg and place your lower left leg on your right quad. 
  4. Pull your knee towards your chest to flex your knee, hip, and hamstring. 
  5. Repeat on the left leg. 

4. Seated Butterfly – 30-seconds

Steps:

  1. Sit on the floor with an erect spine. 
  2. Fold your legs and place the soles of both feet together. 
  3. Hold your feet and gently push down on your knees with your elbows to stretch your groin. 

5. Duck Walk – 30-seconds

Steps: 

  1. Stand with your feet shoulder-width apart. 
  2. Squat down by bending at your knees to lower your hips down and behind you. 
  3. Go as deep as you can while keeping a straight spine and without lifting your toes or heels. (Use your arms to balance.)
  4. Keeping your hips the same distance from the floor, take a step forward with one foot, landing with a flat foot.
  5. Step forward with your other foot. 

6. Horse Walk – 30-seconds

Steps:

  1. Start in a low, wide stance with your knees bent. 
  2. Twist your heels out as far as you can. 
  3. Shift your weight to each side by bending one knee as you step forward in your wide stance and straighten your other leg. 
  4. Repeat with the other leg. 

7. Lizard Walk – 30-seconds

Steps:

  1. Begin in a high push-up position. 
  2. Extend your right arm and leg straight in front of and behind you while bringing your left knee and elbow close together. 
  3. Allow your torso to drop low as your right limbs extend. 
  4. Now stay as low as possible and crawl forward. 
  5. As you crawl, press through and extend your left limbs fully and bend your right knee and elbow bringing them close together. 
  6. Keep your shoulders at or below the height of your bent elbow in the extended position. 

8. Ostrich Watch

Steps:

  1. Stand with your feet shoulder-width apart. 
  2. Lower yourself to a touch-toes position. 
  3. While bouncing up, move one foot forward, keeping both knees firmly locked. 
  4. Pull yourself using your abs, and as you bounce upwards, move your other foot forward. 

Workout 3: Bodyweight Circuit 

5 Circuits

1. Muscle Up – 1 minute

2. Push-up – 1 minute

3. Pull-up – 1 minute

4. Squat – 1 minute

 

“I feel like MMA became about lifting weights and training heavy and sparring heavy rounds,” explains McGregor. “I was not interested in that. It’s the brain that makes the body move right and left, so you must nurture that.”

Wrapping Up

If you are a fitness rookie, we would not recommend following Conor McGregor’s diet and training program from your first day in the gym. If legends are to be believed, only people with a dragon tattooed on their chest and a tiger on their abdomen can endure the intensity of the notorious program.