Fighters moving up and down weight classes is nothing new in the UFC. But lately, the spotlight has fallen ongoing it the right way. Now, what is the right way? It’s about spending enough time putting on a healthy amount of muscle mass without compromising your skills. The biggest example this year was probably Max Holloway’s lightweight move at UFC 300. But the one who did it right the first time and at the highest levels, would probably be Jon Jones.

And while he is truly a phenom in the heavyweight division, his transformation from light heavyweight to heavyweight wasn’t an easy one. In order to do so, he had to make several changes in his diet and ramp up his training. But it is safe to say that the changes he’s made to his diet and training truly paid off. So, what did Jon Jones eat to make this transition? And what has he been consuming to reach such peak physical stage? Let’s find out!

What did Jon Jones eat to move from light heavyweight to heavyweight?

When Jon Jones decided to move from the UFC’s lightweight division to the heavyweight squad, he didn’t go the easy route. To gain the size and strength required for his new weight class, ‘Bones’ followed a strict 5,000-calorie diet each day! As per the now heavyweight champion’s coach, Jordan Chavez, Jones’ strength has increased significantly. ‘Bones’, for example, can now deadlift over 600 pounds, something that will be crucial when facing heavier, stronger opponents.

His coach also mentioned that Jones’ strength and endurance have had a significant spike now, allowing him to meet the physical demands of the heavyweight category without gassing out quickly. So, what exactly did Jones exactly eat to meet his transformation goal? Well, ‘Bones’ daily meal plan is divided into several meals of small proportions that allow him to digest all that he has consumed while burning off the excess. Here’s what his meal plan looks like:

Breakfast: The UFC heavyweight champion starts his day with a filling meal of eggs, rice, and lean protein like chicken or fish. Although eating so much rice wasn’t his favorite part of the diet, it was essential for helping him get the bulk that he so badly wanted.

Mid-Morning Snack: The breakfast is followed by a small mid-morning snack to keep his muscle recovery on track, he fuels up with a protein shake and more fish or chicken.

Lunch: For lunch, Jon Jones usually has lean minced turkey and vegetables. It is a very balanced meal to keep his energy up without adding excess fat.

Pre-Training Snack: Before hitting the gym, ‘Bones’ snacks on something quick like jelly beans to give him an immediate burst of energy for his intense training sessions.

Dinner: After training, the 37-year-old focuses on protein-rich meals like breaded chicken with dip to support muscle recovery.

Dessert: He wraps up his day with a sweet treat—mixed berries to satisfy his cravings while still keeping it healthy.

Well, that truly is a lot of food for one to digest. But there’s a reason why Jon Jones is in the MMA GOAT for many of his fans. He is a man of sheer will, determination, and commitment. So in order to bulk up and get stronger, he follows his food with an intense workout.

Jon Jones’ training and supplements

Jordan Chavez’s training sessions are aimed at helping him gain strength and endurance, particularly for heavy lifting. Reaching a 600-pound deadlift was a significant milestone for Jones, truly indicating how much his strength had improved. However, Jones’ agility has not suffered as a result of his bulk increase as many others would have expected. But how? Well, that’s because his training program remains focused on maintaining his explosive quickness and fluid movements, two characteristics that have always set him apart from the rest in the octagon.

Although little is known about Jones’ supplement intake, his nutrition plan is clearly intended to focus on muscle growth and recovery. In addition to the food he eats, it’s fair to presume that ‘Bones’ is taking a variety of other supplements to help him with his recovery and maintain the top-notch performance that he delivers.

But has he faced any hardships while accepting this new diet and training? Well, this is something that ‘Bones’ revealed himself. He said that eating through his huge meals often hurt his jaw. In fact, he sometimes had to blend food to just swallow it down. However, it is a sacrifice that he is willing to make. And now he is all prepared to compete against a fighter such as Stipe Miocic. So what do you think? Will he be able to win his UFC 309 fight? Let us know in the comments.