Everyone knows that Fedor is a phenomenal athlete: He's fast, powerful and explosive. But if you look at his frame and body composition, he's only a six-foot tall heavyweight and fights around 233 pounds. In my opinion, he's too small for heavyweight in this era of the "Super Athlete," thus the urgency to move to 205 where he can be a serious threat for the next few years.
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.
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.
On my Caveman Diet, Fedor would have to go cold turkey, meaning immediately I'm cutting out all grains and sugars, dairy and legumes from his diet as well as limiting starches, keeping them at a minimum! He will go through two-to-four weeks of withdrawals and his body will ache and crave for those simple carbs like a crack fiend.
Well maybe not that bad, but it will be tough!
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.