With proper nutrition and new methods of strength/endurance training I can have Fedor walking around lean and mean at 215 pounds, and ready for the last 10 pounds of a water weight cut -- and I can do it in less than six months.
Emelianenko, long the world's #1 heavyweight mixed martial artist, despite his less than sculpted physique, lost three fights in a row in his Strikeforce run and was cut by that organization. He hasn't fought in the U.S. since and shows no interest in cutting down from his chubby 230lb fighting weight.
Greninger thinks that a good dietary program is just what the Russian legend needs to re-establish himself at the top of the game -- and of a new division. Greninger breaks down exactly how he'd do it in the full entry..
The Caveman Diet. I would start with his nutrition, obviously looking at his body composition, I'd venture to say that Fedor is at about 13-16% body fat. That's approximately 37 pounds of fat on him. There's plenty of room to lose body fat while creating more lean muscle mass.
First, my Caveman Diet for Fedor will consist of lean meats such as buffalo, elk, venison, chicken, turkey and fish. Free-range and Omega-3 enriched animals and eggs. He will be eating approximately 200 grams of protein per day.
Secondly, fresh veggies and fruits and will now be his only complex carbohydrates and make up about 40% of his daily caloric intake. Leafy greens and veggies rich in fiber, vitamins, minerals and antioxidants such as spinach, broccoli, asparagus, zucchini, squash, etc., will keep his glycemic load low (meaning a low impact on his blood sugar levels) as well as keeping his energy levels high.
Thirdly, Fedor will graze throughout the day on lean protein and healthy fats like we get in raw nuts and seeds. Nuts and seeds are concentrated "balls of energy" and contain energy rich nutrients such as Omega-3 fatty acids, fiber, minerals, protein and healthful plant sterols.