Conor McGregor Workout Routine & Diet Plan

Conor Anthony McGregor is a well-known Irish mixed martial artist, boxer, and businessperson. He is a retired Ultimate Fighting Title featherweight and lightweight double-champion. His birthday is July 14, 1988, and he was born in Crumlin, Dublin, Ireland.

In 2015, at UFC 194, he conquered Jose Aldo for the UFC Featherweight Title via knockout 13 seconds into the first round, which is the speedy success in UFC title fight history. Upon conquering Eddie Alvarez for the UFC Lightweight Title at UFC 205, McGregor flatters the first fighter in UFC history to grip titles in two weight divisions simultaneously. As of May 17, 2021, he is #5 in the UFC lightweight ratings. Here are the workout routine and diet program McGregor followed to enhance his fitness, agility, timing, and power.

Conor McGregor’s Body Measurement (Body Stats)

Talking about Conor McGregor’s height and weight, He stands at a height of 5 ft 9 inches and weighs around 77 kg. Moreover, he has blonde hair and dark brown eyes.

Age33 years
Height175 cm (5’9″) or 1.75 m
Weight77 kg or 170 lbs
Chest Size42.5 inches
Waist Size33 inches
Biceps16 inches
Eye ColourDark Brown
Hair ColourBlonde

Also, read Khabib Nurmagomedov Workout Routine & Diet Plan.

Conor McGregor Workout Routine

Instead of sparring heavy rounds and rating weight, McGregor is always focused on retaining his body loos and flexibility while having better stability.  He concentrates on learning various fighting styles and training procedures. While changing around the exercises to build bigger muscles and increase strength.

He knows when to prevent it so that he does not force through the pain hurdle by overtraining. McGregor shows severe stretches and mobility workouts for enhancing his ability to resist injury, thereby boosting strength. The Irish MMA fighter hired Ido Portal and embraced his motion philosophy to make for the world-title fight and enhance his agility, timing, and power.

Conor McGregor Workout Routine

The following moves should be shown for one minute.

  • Muay Thai Knees
  • Shoulder Rotations
  • Leg Swings
  • Hip Circles
  • Neck Bridge

Static Stretching

Each of the moves should be gripped for 30 seconds.

  • Back Roll
  • Sit-Through Abdominal Stretch
  • Sit-Back Shoulder Stretch
  • Lying Leg Stretch
  • Seated Butterfly

Locomotion Conditioning

  • Duck Walk (reduces knee pain)
  • Horse Walk (builds hip and groin strength)
  • Lizard Walk (enhances hip mobility and core control)
  • Ostrich Walk (raises posterior-chain flexibility)

Bodyweight Circuit

Five sets of each of these workouts should be shown for 1 minute. Try to raise the number of reps each time.

  • Muscle Pull-Ups (abs, middle back, shoulders, biceps, and triceps)
  • Push-Ups (shoulders and triceps)
  • Pull-Ups (back, traps, and biceps)
  • Air Squats (hamstrings and glutes)

Conor McGregor Boxing Training

The Irishman obeys the Fighter Anaerobic System of Training (FAST) supervised by the sports scientist Julian Dalby. It may include greater-intensity aerobic training, along with continuous endurance workouts that are ideally appropriate to boxing and MMA. In a current interview, McGregor has confessed that he has adjusted the timings in his cardiovascular preparation, broadening out the endurance stage to fit the twelve 3-min rounds and five 5-min rounds into his training regimen. He expends weeks guiding up to his brawl training at the state-of-the-art UFC Performance Institute using cryo saunas, underwater treadmills, and elevated chambers.

Conor McGregor Diet

McGregor always consumes good food and keeps clear from energy drinks while hydrating himself with coconut water and water. He has 9 meals on an average day and grips about 4,000 calories because of his high energy expense. He consumes severe carb-enriched foods on highly anaerobic days.

Conor McGregor’s diet plan may include:-


  • Coffee or Americano: The Irish UFC fighter acquires his morning jolt by way of fresh coffee or an Americano, the latter of which includes mixing a shot of espresso with hot water.
  • Eggs: Eating an omelet or approached eggs is one surefire way to ignore severe carbs.
  • Smoked Salmon: McGregor is often known to include further protein into his breakfast or brunch.

Snack 1:-

  • Greek yogurt: Throw in some nuts for better measure.


  • Red Meat: McGregor admires “high-quality” meats, and that natural means grass-fed beef or steak.
  • Fish: When not in the mood for red meat, he support himself to fish.
  • Chicken Breast: No list of quality is filled without chicken breast, which McGregor is known to love.

Snack 2:-

  • Nuts: Conor McGregor diet coach Georges Lockhart suggests eating protein before an exercise, as it will support maintain insulin levels and cause the body to unlock fat for energy burning.
  • Fruit: In addition to protein, fruits like blackberries, blueberries, apples, strawberries, and grapefruit will also suffice.


  • Chicken: Another important meal means severe protein for McGregor, who consumes impressive amounts of chicken in one sitting.
  • Fish: From sushi dinners to tuna steak to cooked cod, McGregor loves himself plenty of fish.
  • Green Beans: Here’s a side that no nutritionist will contend with.
  • Sweet Potatoes: Conor McGregor is a big fan.

FAQ about Conor McGregor Workout Routine & Diet Plan

How many hours a day does Conor McGregor train?

  • Conor McGregor usually trains for 3 hours a day, his training includes Static Stretching, Locomotion Conditioning & Sparring

What does Conor McGregor eat in a day?

  • Conor McGregor usually eats 5 meals a day, his diet consists of Greek yogurt, Red Meat, Chicken breast, green beans, sweet potatoes, fish, fruits, and nuts

Who trained Conor McGregor?

  • John Kavanagh is the coach of Conor McGregor

Does Conor McGregor meditate?

  • Conor McGregor does regular meditation practice to improve his game

How many calories does Conor McGregor eat a day?

  • Conor McGregor usually eats 10,000 calories a day

Last Updated on October 11, 2023 by anup