Tony Ferguson Diet

Tony Ferguson is a pro MMA athlete who competes in the UFC lightweight category. Many people consider Tony to be one of the best lightweight MMA fighters ever, but he wasn’t always planning to become one.

Fresh out of the university, Tony moved to California where he started working as a bartender. During one of his night shifts, he fell into a conversation with the bouncer about his sporting background. The bouncer invited Tony to help some young MMA fighters work on their wrestling skills. It wasn’t long before Tony fell in love with MMA, which led him on the path towards starting his pro career.

Tony’s Quick Stats

  • Full name: Anthony Armand Ferguson Padilla
  • Height: 5’11” (180cm)
  • Weight: 155lbs (70kg)
  • Year of Birth: February 12, 1984
  • Nationality: American

“Life’s a rat race… And I ain’t no rat. I’m a turtle, a ninja turtle. Michelangelo is my favorite, what’s yours?”

Tony Ferguson

Tony Ferguson Diet Overview

As any professional athlete, Tony eats a very clean diet. He tries to cook his own food when he gets the chance. He also includes plenty of fruits and vegetables with every dish. Other foods he eats include:

  • Egg whites
  • Boiled chicken
  • Brown rice

This goes without saying but Tony’s diet is a lot stricter when preparing for a fight. We’ll go more into detail on this below.

In terms of his general diet though, it is more relaxed and allows for bigger portions. For example, Tony might cook meat in healthy fats instead of boiling it. This provides him with extra calories to grow his muscles and have the energy for training.

Water Importance

Regardless of what his diet is like, Tony always keeps hydrated by drinking plenty of fluids each day. Mostly pure water, but sometimes he’ll add electrolytes like magnesium, sodium, and potassium which he loses through sweat.

He might also drink some green tea if he wants to speed up his thermogenesis and metabolism. Tony avoids sugary drinks including soda, as these can wreak havoc on his health and performance.

Tony Ferguson Weight Loss Diet

When preparing for a fight, that’s when things get really strict for Tony. He usually has a coach to make sure he sticks to the plan and gets the best results possible.

He’ll increase his vegetable and fruit intake during this phase to get plenty of fiber. This helps him stay fuller for longer along with replenishing those vital nutrients.

In terms of fruit, however, Tony won’t just eat anything. High-glycemic fruits are off-limits when he prepares for a fight. The reason being, high GI fruits spike his blood sugar which leads to energy crashes and mood swings. The last thing Tony wants at this stage.

For energy, he eats plenty of good carbs. These include brown rice, sweet potatoes, and oats. Unlike sugars, complex carbs slowly release in Tony’s body, giving him a more sustained type of energy – ideal for long workouts.

Example Meal Plan

A typical cutting diet for someone like Tony Ferguson might look like this:


  • Protein Shake


  • Spicy guacamole dip with vegetable sticks


  • Tony Ferguson Chicken Flavour Soup with steamed veg


  • A small banana


  • Indonesian style beef curry with vegetables and low GI fruit


  • 125ml low-fat milk

Tony Ferguson Supplements

Little is known on Tony’s exact supplement regimen. However, pro athletes like Tony generally stick to the basics with omega-3 fish oils, multivitamins, and minerals. He might also drink a protein shake consistently over a period of time to support his muscle growth when needed.

Omega-3 fish oils are one of the most fundamental supplements for athletes like Tony, and the reason is simple. These essential fatty acids support brain function, helping athletes be sharper and smarter. Plus, omega-3s also reduce inflammation which is quite important for muscle recovery.

When you’re training hard, you’ll want to keep the inflammation down as this will allow you to get more out of your workouts – champions like Tony Ferguson know this very well.

For Fighter Supplements to train like Tony Ferguson you can check out Fighters Core.

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