Mike Dolce Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 16, 2024
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Mike Dolce is an American fitness expert, weight-cut coach, former mixed martial artist trainer, and author with a well-developed diet strategy, endorsed by all of his athletes.

But you don't need to be a pro fighter to apply Dolce's tips successfully.

Dolce's meal plan is designed to help people who need guidance on how to eat healthy, whether you are a pro or just a curious beginner.

I've done a ton of research and gathered the essential tips on healthy fat loss strategies to help you kick-start your new Dolce-style routine.

Mike Dolce's Story

Born in New Jersey but now with a home in Las Vegas, Dolce was interested in muscle building and strength training.

He did powerlifting and wrestled competitively since the age of 13, and later got into MMA and competed in the International Fight League as a welterweight.

 

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A post shared by Mike Dolce (@thedolcediet)

When he was only 17, Dolce started his personal training business that still continues to thrive. Dolce is famous for the fastest knockout in International Fight League (IFC) history: 9 seconds.

His career took off when he started working as a professional strength and conditioning coach with top mixed martial arts teams in the world.

Dolce was awarded World MMA Trainer of the Year 4 times and was inducted into the New Jersey Martial Arts Hall of Fame, according to the Fight News Australia [1].

Dolce is also known for managing the weight cuts of UFC fighters, including Ronda Rousey and Quinton "Rampage" Jackson. Back in 2007, he published The Dolce Diet: 3 Weeks to Shredded based on many methods he used himself to cut weight.

His Stats

  • Born: 1976-04-15
  • Height: 5'11"
  • Weight: 170 LBS

Mike Dolce's Workout Routine

man doing situps, man doing push ups

15-Minute Exercise Routines

What's great about these exercises is that you don't even have to hit the gym to get your body in shape. After personally incorporating Dolce's exercises into my routine, I can attest that you don't need a gym to get in shape; sticking to these basics has worked wonders for my clients and me.

Sounds simple, right? Well, that's the idea behind it. Dolce recommends sticking to the basics until your body (and mind) gets completely comfortable with your new fitness regimen.

Dolce says it's a good strategy to switch the groups of muscles that you work each day. Here's the breakdown of the workout:

Body Weight Booster

  • 15 push-ups
  • 20 sit-ups
  • 25 squats
  • 20 alternating lunges
  • 80 jumping jacks
  • 60-second wall sit
  • Repeat 3x

Purgatory

  • 5 burpees
  • 10 squats
  • 5 burpees
  • 10 sit-ups
  • 5 burpees
  • 10 lunges
  • Repeat sequence for 15 minutes

Tabata Trimmer

20 seconds of work followed by a 10-second break.

  • Jumping jacks
  • Lunges
  • Push-ups
  • Wall sits
  • Plank holds
  • Side plank holds

Get on with the next move after a 10-second rest. Repeat for 15 minutes.

person writing on a notebook, man doing his meditation in a park

It may come as a surprise, but Dolce usually starts his day with a 5-minute meditation. He says it helps him bring focus to his day. After that, Dolce writes down his goals and gets into some heart-pumping exercise.

"Aim to get your workout in as early as possible, so it doesn't get pushed aside during your busy day."

- Mike Dolce

Dolce advises incorporating exercise into daily routines, emphasizing the feasibility of his 15-minute workouts for any lifestyle.

He encourages consistency in fitness, reminding us that the biggest challenge is often self-motivation. Dolce also highlights that exercise is only part of the equation, with diet playing a crucial role in overall health.

Diet Plan

mike dolce taking a mirror selfie, close up image of a mans waist while using a measuring tape

If you want to win a fight, you have to beat that fat fist. As a pro fighter, Dolce always had to take care of his body fat and keep it low, but was not always happy with how it's usually handled:

"It's unfortunate that the art of cutting weight hasn't evolved much in the history of professional combat sports. The sports themselves have evolved, but cutting weight for many is still seen as a crude process."

- Mike Dolce

It took Dolce 20 years of experience working with some of the best athletes in the world to create this diet strategy.

The Mike Dolce diet offers a unique approach to nutrition, focusing on a specific balance of macronutrients and micronutrients, tailored to support both weight loss and muscle gain, making it a versatile option for a wide range of fitness enthusiasts.

Having guided many clients through the Mike Dolce diet, I've seen firsthand how its focus on balanced macronutrients and micronutrients supports both weight loss and muscle gain.

Dolce's diet strategy includes two key plans: '3 Weeks to Shredded' for rapid weight loss and 'Living Lean' for sustained health.

The '3 Weeks to Shredded' plan, which helped Dolce lose over 40 lbs in 6 weeks, focuses on frequent consumption of organic foods, lean proteins like chicken, and vegetables such as spinach to boost metabolism and support fat loss and muscle gain.

While the plan features simple, repetitive menus for easy meal planning, Dolce emphasizes the importance of a balanced diet over quick-fix supplements for long-term health and strength.

"The art of cutting weight is a matter of peaking. It's a very scientific process, but in general, I try to bring a healthy and practical approach."

- Mike Dolce

On the other hand, Dolce's Living Lean is more of a long-term plan that includes sensible advice such as eating organic foods and avoiding junk food.

Adopting the Mike Dolce diet as a long-term lifestyle choice is surprisingly manageable, with strategies for dining out, satisfying cravings healthily, and maintaining a balanced diet, ensuring that it's not just a short-term fix but a sustainable way of living.

3 Nutrition Tips

man smiling with his one arm flexing

1. Take control

Cheat meals, or as Dolce calls them, "earned meals," are allowed occasionally, but you have to earn them by eating properly most of the time.

In my coaching experience, implementing Dolce's concept of 'earned meals' has helped my clients maintain a balanced diet while enjoying occasional indulgences.

"It's all about taking control. If you can control what you eat, you can control all other aspects of your life."

- Mike Dolce

2, More sleep - less junk food

Dolce aims for 9 hours of sleep every night, and he says we all need 7 1/2-8 hours to recover from daily activities and stress completely. Sleep deprivation causes many problems, from the expected ones like fatigue to more surprising ones like junk food cravings caused by the slowdown of the body's metabolism.

3. Longevity is the goal

Dolce is determined to stay away from shortcuts and focus on programs that will provide a foundation for a long, healthy life. He says that there is no "magic pill":

"It's about maintaining a professional approach, not just in the build-up to a fight, but throughout an athlete's entire career."

- Mike Dolce

Supplements

Green supplements

Mike Dolce is not big on supplements as he relies on eating clean food as his nutrient supply most of the time.

Like Dolce, I also emphasize clean eating over supplements in my coaching, and I've observed significant improvements in my clients' overall health.

But sometimes, as life throws us curveballs, eating healthy is not possible, so we have to adapt to the situation. That's where supplements can save the day.

Dolce's products of choice include:

According to him, those are the only supplements he carries wherever he goes.


References:

  1. https://www.fightnewsaustralia.com/fad-diets-iv-bans-ronda-rousey-an-interview-with-mike-dolce/
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