What UFC champions Sean O’Malley and Aljamain Sterling eat while cutting weight in fight week

Spoiler alert: There's a lot of protein

By Tabitha Britt Published September 16, 2023

Chicken breast and broccoli — Pexels / Pexels

Whether you’re a fan of mixed martial arts (MMA) or just curious about the behind-the-scenes routines of professional fighters, you might be wondering how UFC champions “Suga” Sean O’Malley and Aljamain “Funkmaster” Sterling get ready for fight week.

One slightly controversial part of their prep is cutting weight up to the fight. Weight cutting is a common practice in most combat sports and refers to dropping weight before a competition to compete in a specific weight class.

Recommended Videos

In this article, we get into the specifics to give you a rundown of what O’Malley and Sterling eat while cutting weight in fight week.

What Suga Sean Eats in a Day While Weight Cutting

What Sean O’Malley eats the day leading up to the weigh-in

O’Malley, known for his flashy style and knockout power, shared a recent video on YouTube giving fans a glimpse into his weight-cutting routine. In the video, he and his team discuss their strategies for cutting weight and maintaining energy levels. O’Malley follows a disciplined approach to his diet in the days leading up to the weigh-in.

Here’s a breakdown of what O’Malley eats on “whoosh day,” aka the day leading up to weigh-in:

Meal #1

1 scoop of protein
2 tbsp of coconut oil
300 ml of water

Meal #2

4 oz. of boneless, skinless chicken thighs
1 oz. light Havarti cheese
150 ml of water

Meal #3

3 oz. boneless, skinless chicken thighs
150 ml of water

At this stage, O’Malley says water is done for the day. The reasoning is to trick the body into thinking he’s still water-loading even though he’s cutting back on fluid intake.

Meal #4

3 tbsp of full-fat plain Greek yogurt with one scoop of protein

Aljamain Sterling Full Day Of Eating To Lose 35lbs In 8 Weeks | 3 Weeks Out

What Aljamain Sterling eats in one day three weeks before the weigh-in

Sterling, known for his slick grappling and relentless pace, has also shared some insights into his weight-cutting process. Compared to O’Malley, Sterling’s approach differs in that it’s not as calculated but still effective. Instead of exact measurements, Sterling focuses on the types of foods he consumes leading up to the fight.

Three weeks before their fight on Aug. 19, 2023, Sterling posted a YouTube video giving his fans a peek into what he eats in one day during the early stages of his weight-cutting process.

Here’s a brief overview of a day in the life of Sterling leading up to a fight:

Meal #1

Salmon belly
Smoked chicken breast
Broccoli
White rice
Water

Meal #2

Chimol (salvadoran salsa)
White rice
Steak
Roasted potatoes
Water
1 can of sparkling water

In addition to following this protein-packed meal plan, Sterling worked out twice this day and hit the sauna to help with weight-cutting. He lost 35 pounds leading up to the fight.

A note on weight-cutting and safety

O’Malley and Sterling have nutritionists, trainers, and healthcare professionals who closely monitor their weight-cutting practices to ensure their safety and well-being.

Engaging in weight cutting without professional guidance is strongly discouraged and can be incredibly dangerous.

Topics

Freelance Writer

Tabitha Britt is a freelance writer, editor, SEO & content strategist.

Health & Fitness

Fitness gurus recommend growing those glutes with the hip thrust — here’s why

Research shows the hip thrust is more effective at training the glutes for sprinting compared to the split squat or back squat.

Man wearing black and red sneakers in gym doing hip thrusts with weight barbell on bench

The hip thrust lights up your glutes and hamstrings to strengthen and sculpt these major muscles. It’s a weighted variation of the glute bridge where your back is elevated up off the floor. Fitness gurus recommend the weighted hip thrust to primarily work your gluteus maximus, gluteus medius, and hamstrings while also engaging your quads, core, and adductors.
How to do the hip thrust

It’s best to start by mastering the basic bridge before attempting the weighted hip thrust. Always start with lighter weights and work your way up as you develop strength over time.

Health & Fitness

Is too much sitting down negatively impacting your workout recovery? New study

Small changes can make a big difference over time.

Man sitting on couch wearing headphones relaxing on phone

I didn’t realize how much I was sitting down until I started thinking about it. I’ve never been a completely sedentary person, but when I considered the amount of hours I was on my butt, I figured I could do better, and I’ve improved a ton since then.

Previous research reveals that sitting on your butt and being sedentary increases the risk of the most prevalent types of heart disease. Researchers also reported a significant 40-60% bigger risk of heart failure when sedentary behavior was longer than 10.6 hours per day, not including time sleeping. For that study, researchers defined sedentary behavior as any waking activity with low expenditure while lying down, sitting, or reclining.
Are we sitting too much?

Health & Fitness

How much protein can you absorb in one meal? Here’s what the science says

Learn what the research says

A person is cooking a sirloin steak in a pan with herbs and spices. The steak is brown and he is well-cooked

Protein is essential for muscle growth, repair, and overall health, but many people wonder, “How much protein can you absorb in one meal?” As a trainer and nutritionist, I have found that there’s a common belief among my clients that the body can only utilize a limited amount of protein at a time, leaving the rest wasted. However, scientific research provides mixed findings, with no definitive cap on absorption.

To help you sort through all the conflicting information, we’ve gone over these mixed findings and examined the best way to structure protein intake to get the best results. Below, we break down how protein absorption works, what the science says, and the best strategies for consuming protein throughout the day.
How does protein absorption work?