Mike Dolce has become one of the go-to nutrition gurus in the mixed martial arts (MMA) community. UFC champions like Rampage Jackson and Michael Bisping and many others have publicly endorsed his methods. You can see a full list of impressive pro endorsements here. So, on my quest to revamp my diet into Fighter’s Diet, I thought I should find out more about what Mike has to offer.
His website sells a book called The Dolce Diet: 3 Weeks to Shredded. It goes for $39.99 and includes shipping. So, what do you get for your forty bucks? You get a 45-page, 8.5” x 11”, spiral bound notebook. The book is part text and part workbook — where you will note goals for each day of the program.
The first thing you’ll want to understand about the book is that, as the title implies, it is really a three-week program with a very specific goal. The first part of the book takes you through Mike’s exact diet from a weight-cut before a fight where he went from 212 pounds to weighing in at 170. While many of the tips included in this book can be applied to a more general life-style diet, the focus of this book is on a weight-cut for a fight where the fighter needs to weigh in at a certain weight to be within a weight class. The program isn’t solely about reducing body fat (although some of that will occur). The program also includes means of manipulating your body’s water content to temporarily reduce your weight before the weigh-in. You need to understand that going in.
I’m going to be the first to admit that the goals of this program don’t really meet my own goals. I’m not trying to “make weight” for a competition. So, with that being said, I’m not in a position to fully evaluate this program. It looks rigorous and well-thought-out. If you’re in a position where you need to cut weight quickly this book may have the advice for you. However, even though I didn’t fit the profile for the program, I’m taking away several key things that I’ll start to factor into my own Fighter’s Diet.
- Drink more water! Mike says it over and over and I know he’s right. I’m not drinking enough. I’m now working on drinking more.
- Eat real food! Even on my Atkins-inspired diet where I’ve long-since purged sugary junk-food, I have a fair bit of funky-stuff in my diet including various “low sugar” or “no sugar” junk food substitutes that may not cause my insulin to spike, and thus make me fat, but it won’t make me strong either.
- Shop for success! Mike has a great section on shopping for the program that includes a complete shopping list. If I compare his last against what I buy at the market it tells me something about how I can change.