T.J. Dillashaw’s Workout and Diet Routine: T.J Dillashaw is a professional mixed martial artist who competes in the UFC’s Bantamweight Division, where he has twice held the title.

T.J. is a man to be feared and revered for his speed and eclectic fighting style. Continue reading if you want to learn more about T.J. Dillashaw’s workout and diet plan.

Diet Plan of T.J. Dillashaw

In an interview with G.Q., T.J. revealed that his daily diet consists of three meals and three snacks. In which he abstains from all junk food, grains, and sugar.

As a result, T.J. will eat like a bodybuilder, with a focus on eating healthy, small, and nutritional meals. T.J.’s favorite snacks are bars or nuts, and yes, he does take supplements.

T.J. Dillashaw eats the following foods:


  • Omelet
  • Broccoli
  • Spinach
  • Cheese
  • Ham
  • Cold-pressed juice


  • Nuts


  • Salads
  • Boiled egg
  • Chicken


  • Protein smoothie

Evening Snack

  • Protein bar


  • Salmon
  • Salad

Body Measurements: Height and Weight

Height 5 ft 6 inch
Weight 61 kg
Age 35 years
Chest 42 inch
Waist 30 inch
Biceps 14 inch

Workout Routine of T.J. Dillashaw

T.J. is a player to be wary of in the UFC; he is in his late twenties but still fights like a 20-year-old fighter with boundless energy. Not only does he fight like a 20-year-old, but his body also looks incredible, as if it has been sculpted to perfection. It’s no surprise that many people are curious about T.J.’s workout routine.

So, back to the original question: which exercises does T.J. do in his workout routine to stay in shape? T.J. workouts are easily found on T.J.’s Instagram accounts, where you can get all the information you need. He doesn’t appear to hide any of his workout activities and displays a variety of workouts.

For example, here’s a photo of him doing weight training, and then here’s a video of him sparring on Instagram. As a result, it’s a mix of Martial Arts, Cardio, Core, Weight Training, and Strength Training. T.J.’s coach also incorporates some stamina and endurance-building exercises into his workout routine if his opponent is more robust and if T.J. requires it.

So T.J.’s workouts aren’t the same all year; he may do the same activities, but the exercises within those activities change. As a result, I’ll give you a quick rundown of what I believe you should be doing. We’ll be working out twice a day, for four hours each time, and five days a week.

T.J. Dillashaw’s workout includes the following:


We will be doing an entire gym routine in the morning that will include weight training, cardio, and a core workout. So, let’s get this party started:


We’ll do a quick 20-30 minute HIIT workout in the cardio, which will also serve as our day’s warm-up. We’ll begin with a 10 minute interval run at a moderate pace, followed by 30 second sprints.

Then, for 10-20 minutes, do speed ropes to help your body become lighter on its feet and more accustomed to being on your toes. You can do the same interval training by jumping rope for one minute and then resting for 30 seconds.

Weight Training

We’ll do an entire workout that includes weight training four days a week because I don’t want to put too much stress on the body while we do other workouts.


Finally, we’ll wrap it up with our core finisher circuit routine. It will be a quick circuit routine that will provide you with an excellent workout.


You will do four to five days of MMA workouts in the evening routine. It will include sparring, pad workouts, drills, and bag workouts, among other things. I can’t tell you much about this routine because it’s not something I’m familiar with to the point where I can tell you the specifics. So you go to an MMA gym near you and work out.

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