If you ask UFC Welterweight Champion Kamaru Usman (and UFC President Dana White), the fighter who proudly goes by “the Nigerian Nightmare” is the best pound-for-pound fighter in the world. In our latest installment of Men’s Health Gym & Fridge, the 35-year-old fighter took us through the gym routine, health-conscious diet, and cheat meals that helped get him in shape to claim that crown.

After waking up at 6 A.M., preparing breakfast, and taking his seven-year-old daughter to school, Usman is in the gym. Arguably the most important part of his workout is the warmups, where he’ll do fire hydrant workouts to warm up his glutes. Next, he incorporates some functional lifts that help him work on how his body will move in a real fight. Of all of his workouts, it’s his wrestling practices he enjoys the most. One of those practices that helps build his forearms dates back to his college days when he would hold a weight plate in between the index finger and thumb on each of his hands until “either my fingers were about to fall off or I’d drop the plates.”

In March, the short-tempered former UFC featherweight and lightweight champion Conor McGregor requested a title fight with Usman in March. While Usman doesn’t reveal what workouts he’d do to face off against McGregor, he does say he works out to have the endurance to go five rounds because “you never know when somebody with a loudmouth, maybe an Irish accent, may want to try you.”

karamu usman

Men’s Health

As far as what’s in the fridge of a champion such as Usman, you’ll find many water options. Usman loves to start his day with an omelet made of eggs, spinach, peppers, avocado, and either wheat toast or croissant for the day of fights. Then, when it gets closer to fight time, he’ll scarf down some pasta with red tomato sauce, a relatively light meal so his body can absorb it quickly before he gets into the octagon for combat. Even the most disciplined fighters need a sweet escape from their health-conscious choices, and Usman’s cheat meal is unlike anything you may have ever heard of.

“Chocolate chip, Oreo, Reese’s cookie muffins. Just think about that— cookie muffins.”

It’s worked for him so far, and it doesn’t seem like he’ll be changing up anytime soon.

Watch the rest of the video above.

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