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The Art of Making Weight – Part 2

Jim Edwards




Welcome back guys to part 2 of ‘the art of making weight’.

In Part 1 we spoke about our views on the sport within the sport of ‘weight cutting’. In this article, you will find out how Physiques Training and Nutrition plan a fighter’s diet!

We refer to dead weight as fat weight. This is something that we want to burn off your body, leaving you with a hard, toned, energised physique. Carrying too much body fat can inhibit Cardiovascular output and speed in the cage.

We therefore, need to decrease this whilst maintaining the quality muscle that you are carrying. You can do this by following a simple formula which is adjusted throughout your camp depending on how your weight is responding.

Please bear in mind that everybody is different and will react to different foods, therefore, we always advise a specialist to monitor exactly what you are doing. Using a nutritionist or dietician also takes the headache out of measuring foods, grocery shopping and preparing your food so you can concentrate on what you do best – MMA!

So the basic formula that we start with is the following:-

1g Protein per lb of Bodyweight. (4kcal per 1g protein)

It is usual practice that you require 1.4-5g of protein per lb of bodyweight, however you are not a bodybuilder and unless you are planning on moving up a weight category we do not want to increase your muscle mass. We do though want to be eating enough protein to sustain your current muscle mass and help with strength gains.

2-2.5g Carbohydrates per lb of Bodyweight
(4 kcal per 1g carbohydrate)

Carbohydrates are your bodies primary energy source. These are what turn into glycogen in your muscles and fuel your bodies ability to produce energy. Too many carbs can turn to fat that is why it is vital to ensure you are not overeating carbohydrates.

Healthy fats (9kcal per 1g fat)

Your healthy fats should be about 10% of your overall calorie intake for the day. Healthy fats are important for the transportation of bad fat out of the body, help to lubricate joints, keep cholesterol low and can help with keeping the brain healthy and functional.

An example of a meal plan in numbers based on these calculations would be as follows:-

For a 200lb fighter

200g protein a day (200g x 4kcal = 800kcal)
400g carbohydrate a day (400g x 4 kcal = 1600kcal)

Total calories so far – 2400kcal

Add fats which are

10% of 2400 kcal = 240kcal

So we then divide by 9kcal totalling

26.6g fat per day.

The next step is now dividing those quantities evenly into 5 or 6 meals spaced between 2-3 hours throughout the day to keep your metabolism fired up and your body burning fat!

We hope this makes sense to you all, if you have any questions or queries we can be contacted through or @physiques101 on twitter. We also have a Facebook page just search physiques-training and nutrition.

The Art of weight cutting will next be looking at what foods are best for fuelling you and meeting the criteria of your eating plan.

Thanks for reading
Darren (Dede) Deane

Physiques Training and Nutrition
Official partner of

PART 1 – Click HERE

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*WATCH* DaveNoseMMA – Aljamain Sterling Knockout Aftermath

Harry Davies



In this video, MMA Latest’s Dave Noseworthy shares his thoughts on Marlon Moraes’ brutal knockout of Aljamain Sterling that took place this past weekend at UFC Fresno.

Check out Dave’s thoughts below:


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Fight Announcements

Stipe Miocic vs. Francis Ngannou Official for UFC 220



UFC 220 in Boston, Massachusetts has its main event. Stipe Miocic (17-2) will put his belt on the line for the third time against rising heavyweight star, Francis Ngannou (11-1)

Rumors surrounded the match-up for UFC 220 after Ngannou’s first round knockout over Alistair Overeem, at UFC 218. The Cameroonian heavyweight called for the fight himself. In his octagon interview proceeding his most recent victory, Ngannou stated:

“I’m feeling good… I’m on my way to a title shot”.

The heavy handed Ngannou has finished all of his opponents in all of his six UFC bouts. A streak which includes a kimura submission over Anthony Hamilton and a TKO victory against former UFC heavyweight champion, Andrei Arlovski. Overall, he holds a ten fight win streak. His only defeat came by way of unanimous decision to Zoumana Cisse, in his second professional MMA fight.

If victorious, Ngannou would become the first African-born champion in UFC history.

Not to be diminished, Stipe Miocic rides his a streak of his own into the beantown match-up. Five consecutive wins, five knockouts and the past four of which, ended in the first round. A victory in Boston for the champ would make him the longest reigning heavyweight champion in UFC history. Currently, Miocic is one of three heavyweights, in the promotions entirety, whom has successfully defended the belt twice.

UFC 220 will be held at the TD Garden in Boston, Massachusetts on January 20th, 2018. The pay-per-view (PPV) card will also feature light heavyweight champion Daniel Cormier, as he faces challenger Volkan “No Time” Oezdemir.

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Ladies Fight Night 7: “Double Trouble” Preview



Polish women’s federation Ladies Fight Night is going to celebrate their second birthday this year on the 15th to 17th of December. Two days, two events with a lot of great bouts.

LFN in Poland is being titled the new Invicta FC. The Polish owners created this federation to give European women a chance to fight on a big platform.

Hosting their first ever event in December 2015, LFN will hold two great cards next week, that will feature women who have fought under many prestigious promotions, such as the UFC, Invicta, Bellator, Glory, and Kunlun.

Two days of fantastic fights, intensified by a double dose of sports impressions. The name is not accidental, LFN 7 / LFN 8 combines two events, during which the best Polish fighters will be shown, as well as the best fighters from Europe (including France, Sweden, Italy, the Czech Republic and Romania)

The stakes are high, and we are electrified by the clashes between warriors such as Żaneta Cieśla vs Silvia La Notte and Patricia Axling vs. Cindy Silvestri. Mainly due to their vastness of their experience in the cage.

In the fight of the evening, the talented Romanian Cristina Stanciu will face Magdaléna Šormovádo. Stanciu fought twice in the UFC, but she was unfortunately cut from the promotion after suffering consecutive losses to Cortney Casey and Maryna Moroz.

Judyta Rymarzak vs Marta Waliczek is an amazing fight between two experienced kickboxers. Both making their pro MMA debuts on the night, we will witness a one-of-a-kind duel between two kickboxing perfectionists, as they look to transcend their skills into the MMA world.

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