Conor McGregor Diet And Workout Plan

Combat sports athletes maintain a healthy lifestyle by religiously following their diet plan and workout regime. This allows them to stay both mentally and physically fit. Their fitness inspires amateur athletes and many start following in the footsteps of those they admire the most. For that reason, we at RDX Sports are introducing the Conor McGregor diet and workout plan to all his fans. 

Conors diet plan

Conor McGregor Diet Plan

Conor “Mystic Mac” McGregor has many feathers on his cap. He is the first UFC fighter to hold UFC Championships in two weight classes simultaneously. He has a very toned body that showcases strength, and his diet plan has a lot to do with it. Let’s peek into the life of Conor McGregor and his diet plan.

Conor’s meal plan is well-structured and meals are divided into different time intervals. We at RDX Sports have shortlisted his meals for a better understanding of Conor’s diet plan. 

Meal -1 Pre Breakfast

Conor starts his day by drinking lots of water before breakfast which helps push the acidity down and dilutes the stomach. 

Conor enjoying tea with his children

Meal -2 Breakfast 

For breakfast, Conor drinks coffee along with smoked salmon, eggs, vegetables, and fresh fruits. 

Meal – 3 Snack

For the snack meal, Conor eats Greek yogurt. 

Meal – 4 Lunch 

For lunch, he enjoys fish, red meat, chicken, and some salad.

Conor McGregor diet plan

Meal – 5 Pre-Workout Snacks

Before going for a workout session, the mystic mac eats nuts and fruits.

Meal – 6 Post Workout Snacks

After an exhausting workout session, Conor eats sweet potatoes and rice. He additionally drinks a BSN protein shake, coconut water, and milk to gain extra energy. 

Meal – 7 Dinner

For dinner, he enjoys eating steak or fish, rice, sweet potatoes, and green beans.

Conor enjoying dinner with family

Meal – 8 Late Night 

He usually ends his day with a cup of green tea. 

You must have noticed that Conor’s diet chart is divided into so many meals. This is to digest the food without exceeding the time interval between the meals, hence preventing the stomach from excessive acidity. 


It’s always better to add some supplements to your diet after consulting your dietician. Conor did the same under the guidance of his nutritionist Georges Lockhart. He drinks a whey protein shake as a supplement.

conor cheat diet

Conor’s Cheat Diet

Mcgregor loves cakes, ice cream shakes, and coffee. While being interviewed, he said:

“I have a sweet tooth — that would be where I’d put on some weight out of fighting if somebody brings in a pack of cakes and coffee.”

He is known as a persistent, disciplined, and diligent athlete. His unique diet plan with too many meals may seem like hard work and lots of food prep but this diet plan is the ultimate roadmap to start your fitness journey the right way!

Conor McGregor Workout Plan 

Conor McGregor is among the best fighters in the combat sports world. Just like his diet plan, his style of fighting is pretty unique as it exudes great speed, power, and agility.

conor workout routine

McGregor prefers to train at least 5 to 6 days a week and rests on weekends. His workout plan majorly includes bodyweight exercises. Here’s a list of exercises he performs on different days of the week:

  • Monday- Calisthenics, Cardio, and Core Strength 
  • Tuesday- Calisthenics Circuit and Endurance
  • Wednesday- Calisthenics, Cardio, and Core Strength 
  • Thursday- Calisthenics Circuit and Endurance
  • Friday- Calisthenics, Cardio, and Core Strength 
  • Saturday- Active Rest Day
  • Sunday- Rest Day

Let’s look at the different exercises Conor performs while working out. He also loves to spar with his coach to work on his taekwondo skills.

Conor training taekwondo

Dynamic Stretching And Flexibility

Muay Thai Knees 

Conor performs Muay Thai Knees exercises for 1 minute.

Shoulder Rotations

Then he proceeds with doing shoulder rotations for about 60 seconds.

exercises by Conor

Leg Swings

Then he does the leg swing exercise for another 60 seconds.

Neck Bridge

And lastly, he performs neck bridge exercises for 60 seconds. These exercises help Conor stretch and enhance flexibility. 

Conor McGregor workout

Static Stretches 

Back Rolls

Conor starts back rolls and holds up for about 30 seconds.

Abdominal Stretch 

For abdominal stretching sit through for 30 seconds.

Lying Leg Stretch 

He proceeds with leg stretches for another 30 seconds.

Seated Butterfly 

To end static stretches, Conor performs the seated butterfly exercise and holds for 30 seconds.

Conor performing body weight exercises

Bodyweight Exercises

Muscle Pull-ups

Conor performs five pull-ups per set and repeats as many rounds as possible.


After muscle pull-ups, Conor performs five push-ups per set and repeats as many rounds as possible.

push ups by Conor

Air squats

To end the bodyweight workout, Conor ends by performing air squats. 

Ground And Pound Workout

Conor’s personal favorite is the Ground and pound workout.

ground and pound workout of Conor

Wrap up!

If you are inspired by Conor McGregor, then do not hesitate to follow in his footsteps. You can take the best out of this diet and create one for yourself that helps you achieve your fitness goals. Compliment it with a robust workout routine and there you are…. on the path to a better self.

Start your journey today, we at RDXSports are in your corner to help you Move, Improve and Evolve with fitness gear, protective equipment, and more!