Aljamain Sterling’s Workout Routine and Diet? Everything You Need to Know About UFC Bantamweight Star’s Secret Behind Ripped Physique

Aljamain Sterling has one of the best physiques in the UFC. He is ripped with eight-pack abs, a well-defined chest, and bulging biceps making his physique one of the most aesthetic in the UFC. He’s fighting in the bantamweight division with a weight limit of 135 pounds. For this, he has to cut a significant amount of weight. The 34-year-old has told reporters that his walk-around weight is around 170 pounds.

This steep weight cut is the main reason that the New Yorker has stated that his upcoming fight against Sean O’Malley will be his final at 135. Sterling finds cutting weight taking a negative toll on his health, especially as he gets older. The Jamaican-American will face O’Malley in a title bout for the main event of UFC 292 on August 19 at the TD Arena in Boston, Massachusets. He comes into the fight on a nine-win streak. In his last fight, he defeated former UFC two-division champion Henry Cejudo in a split decision in May 2023.

Sterling, has defended his bantamweight title a record three times in the UFC. But, how is he able to maintain such an incredible physique and go through such punishing weight cuts and maintain his physical strength? Undoubtedly, his diet and exercise are one of the major factors behind his success as a healthy body and mind are necessary to perform at the highest level.

Aljamain Sterling’s diet and workout plan

Aljamain Sterling has a unique and somewhat unconventional workout and diet plan. He has five meals per day – breakfast, two lunches, dinner, and a snack. Sterling takes a protein-rich and low in carbs and fats meals, full of fruits and vegetables. He eats a clean and nutritious diet but does not compromise on flavor and adds spices liberally to his diet. Chimichurri, the spicy South American sauce is his go-to condiment to flavor his food.

His favorite meal is salmon as it is rich in vitamins as well as being delicious. His water intake game is also on-point. The 34-year-old drinks 5 one liter bottles of water every day. In camp, his meals are calibrated to ensure he hits his macros and maintains his muscle mass and weight. He also takes supplements such as fat burners, multivitamin pills, vitamin drinks, and Omega 3s to help his recovery and protein.

Sterling does cardio to remain lean and develop his stamina and endurance. He does weight training to strengthen his muscle and maintain his mass. In addition, he practices his wrestling and striking, important skills required for his mixed martial arts bouts.

UFC champ Aljamain Sterling’s indulgence during his diet

Sterling has openly talked about his love for sugar. He has admitted that he finds it hard to resist his sweet tooth and consuming sugar-laden treats even in camp. This, according to the champion, helps him remain mentally happy. ‘Funkmaster’ has even said that he would give up his fighting career if it means completely abstaining from his sweet treats.

“I know the system in terms of like if I have just this little bit amount it will make me feel better mentally, and it’s kind of a like a moderation thing. If I have to give everything up completely to do this sport, I don’t think I would be doing it, to be honest,” Sterling said.

But, he does watch his portions, only eating a little bit of sweets when training. The New Yorker has also admitted to over-indulging in sugary foods when he is out of camp.

Aljamain Sterling’s past workout plans

The only equipment Sterling needs is a 45-lb plate for his weight training. His preferred exercises are the overhead press, lunges, squats, curls, triceps extensions, rows, around the world, and bus drivers. A typical workout consists of performing each exercise for 35-40 seconds at high intensity. He takes a 5-second break between each exercise and repeats this circuit for 20 minutes.

Sparring, strength and conditioning training, shadow boxing, and things like handstands, until he is exhausted, make up the rest of his training. His workout regimen is light on equipment and he prefers to train using his natural body weight. His incredible physique and success in the ring are possible because of his diet and exercise routine.

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And no doubt his fitness and strength will be tested in his bout against O’Malley, who has lost only one fight in his 18-fight MMA career. The Montana native himself is coming off a controversial split decision victory over Petr Yan. Both men will be looking to make a statement and win emphatically in their upcoming bout. What do you think about Sterling’s regimen? Let us know in the comments section below.

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