How did Dana White get in shape? The training plan and diet of the UFC boss

Dana White, the president of the UFC, is an unmissable figure in the world of combat sports. However, in recent years he has drawn attention to himself not only with his business successes, but also with his incredible physical transformation. At 54 years old, he boasts a form that would be the envy of an athlete a generation younger. How did he do it? The key is a disciplined training plan and a strict diet that makes him feel like a "superman."

Dana White's training schedule

The foundation of his fitness is a carefully constructed training week that combines intense strength training with essential recovery.

Monday: Push-ups (Chest, Shoulders, Triceps)

The week starts off strong. Monday's workout focuses on building upper body strength and volume. A combination of chest, shoulder and triceps exercises provide a comprehensive workout of the pressing muscles.

Tuesday: Deadlifts (Back and Biceps)

The second day is dedicated to the back muscles and biceps. The goal is to strengthen the "center of the body" and muscles that are key to proper posture and overall strength.

Wednesday: Legs ("Death Row")

Wednesday's leg workout is what White himself calls the "death row," which suggests its extreme difficulty. Intense exercises for the thighs, hamstrings and calves test physical and mental endurance.

Thursday and Friday: Regeneration

Three days of hard work are followed by two days of active recovery. White places a strong emphasis on rest and uses modern methods such as ice baths (cold plunge) to help reduce inflammation and speed muscle recovery.

Saturday: full body workout

On Saturday, a full body workout is scheduled to keep you fit and activate all muscle groups.

Sunday: Rest

The weekly cycle concludes with a day of complete rest to get the body ready for another busy week.

The keto-style diet

A key part of Dana White's transformation is his eating regimen. He strictly follows the principles of the keto diet, which is based on minimal carbohydrate intake and high intake of healthy fats and protein.

His diet consists mainly of:

• Red meat: The main source of protein and iron.
• Avocados: An excellent source of healthy fats.
• Berries: One of the few sources of carbohydrates allowed due to its low sugar content and high antioxidant content.

Although his diet is very strict, even Dana White occasionally indulges in a "cheat meal". His biggest weakness is said to be fried chicken.

Dana White's transformation is proof that with discipline, proper training and diet, incredible results can be achieved at any age. His approach is an inspiration to anyone who wants to improve their fitness and health.