Kamaru Usman's Workout & Diet Plan (Clever Secrets)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Kamaru Usman, also known as the Nigerian Nightmare, is a former freestyle wrestler who has swiftly risen through the welterweight division to become a multi-time UFC champion.

He currently holds the top spot in the men's pound-for-pound rankings.

As a fitness coach, I find Usman's unwavering dedication to his training, evident in his relentless hours at the gym and meticulous focus on his diet for optimal nutrition, to be truly inspiring.

He serves as a motivating example for me to emphasize the importance of consistent training and proper nutrition in helping clients achieve their fitness goals.

Kamaru Usman Stats

Kamaru Usman screaming at the ring

As the reigning UFC Welterweight Champion, the MMA fighter Kamaruddin (Kamaru) Usman has successfully defended his title on multiple occasions.

Following his initial success in MMA, Usman received an invitation to compete in The Ultimate Fighter, a platform designed for emerging fighters in the UFC.

His lifelong aspiration of winning an Olympic gold medal in wrestling was thwarted by injuries, leading him to shift his focus to mixed martial arts.

He sought guidance from UFC Hall of Famer Rashad Evans to further build up his wrestling foundations in his transition to MMA.

  • Date of birth: May 11, 1987 (36 years)
  • Height: 6’0’’ (182.9 cm)
  • Weight: 195 lbs (88.5 kg)
  • Waist: 33 in (83.8 cm)
  • Chest: 42 in (106.7 cm)

The Kamaru Usman Training Routine

A person working out at the gym

Based on my first-hand experience, incorporating exercises like deadlifts, push-pull routines, and explosive medicine ball punches, similar to Usman's regimen, significantly enhances strength and agility.

Usman works out 2-3 times every week, and he follows the following training regime:

  • L-sit pull-ups: 5 reps x 5 sets
  • Assault bike sprints: 10 sec. x 10 sets
  • Landmine punches: 15 reps x 5 sets
  • Explosive medicine ball punches: 15 sec. x 5 sets
  • Kettlebell farmer’s carries: 10 reps x 5 sets
  • Sled sprints: 40 yards

Usman revealed that he is very particular about his workout patterns, especially when preparing for championships.

To prepare for his fight against Covington, he brought in sparring partners who could replicate the wrestling style of the former freestyle wrestler.

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Carb-Based Diet Plan and Supplements

Top view of carb-based diet foods

Usman collaborates with Clint Wattenberg, the director of nutrition at the UFC Performance Institute, to ensure he meets all his dietary requirements.

He emphasizes that his body requires food with an excessive amount of carbs and proper hydration to make up for the lost fluids during training. 

His daily nutrition includes eggs, spinach, and various fruits such as apples, blackberries, and blueberries Based on a study published by the National Institutes of Health (NIH), well-rounded diet prevents injury [1].

Here’s what his everyday meal plan looks like:

  • Breakfast: oats, mushrooms, spinach, and eggs
  • Mid-day snacks: Greek yogurt, almonds, protein bar
  • Lunch: grilled chicken/steak, brown rice, sauteed vegetables
  • Evening snack: protein shake
  • Dinner: grilled chicken, sweet potato, asparagus

“For someone like myself, I’m extremely lean, and my body requires food that fuels the high level of endurance that fits my fighting style.”

- Kamaru Usman

To perform at his best, Kamaru Usman also takes the following supplements:

Usman advocates the use of pre-workouts to enhance training performance and has even launched his own pre-workout powder.

What Does He Avoid?

According to a 2018 article published by the National Institutes of Health (NIH), avoiding junk food and chemical additives, much like Usman, is crucial for optimal growth and recovery in any high-intensity training [2].

He steers clear of artificial additives, fried foods, and refined sugar in his diet.


Does Usman Train at Altitude?

Yes, Usman trained at an altitude of 6800 feet above sea level with his training partners in Colorado. Usman explained that training at high altitudes presents challenges for recovery as the body has fewer red blood cells, requiring additional effort to compensate.

How Much Does Kamaru Usman Naturally Weigh?

Kamaru Usman naturally weighs about 195 pounds, though he usually fights at 170 pounds.

How Is Usman So Muscular?

Usman is muscular, as he follows a rigorous workout routine every day with a strict diet focusing on healthy carbohydrates. His training revolves around pushing, pulling, and deadlifts, which increase muscle hypertrophy.

What Cardio Does Kamaru Usman Do?

The cardio Kamaru Usman includes skipping, aqua jogging, and assault bike sprinting. He performs heavyweight cardio sessions to build muscle endurance.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746600/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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