During this article, I will outline how Kai Kara-France and I go about his Nutrition for his upcoming fight on UFC Fight Night 157 in Shenzhen, China. We will outline the preparations for the week, the food he consumes, and how we conduct his final weight cut.
I arrived in Shenzhen a couple of days early to make sure I could source some high-quality food for the week ahead. When it comes to making weight, many people make the false assumption that the fight week is where all the hard work lies. This couldn’t be further from the truth. If you follow a good Nutrition Plan during your Fight Camp, then making weight during fight week should be no troubles whatsoever.
Kai and I have spent the last 8 weeks strategically periodizing his Nutrition to get him as lean as possible. To track our progress, we completed body composition scanning every fortnight. Without giving out specific numbers, we were able to reduce his body weight by 8.8kg by significantly reducing his body fat.
We were able to do this by carefully tracking what he was consuming, and what calories he was burning during his training sessions. Using a heart rate monitor, we measured the intensity of Kai’s sessions based on the time he would spend in pre-determined heart rate zones.
This allowed us to get a good idea of his energy output during specific sessions. We could then target sessions that were to be completed in a high, moderate or low carbohydrate availability. This system is important to ensure that Kai is correctly fuelling his training sessions, but also in the appropriate deficit needed to manipulate his body composition.
Where To Get A Healthy Meal Plan?
Kai has great support from the team at Thinkfood NZ, a meal prep company based in Auckland. I would adjust his numbers every three days, send them to Thinkfood and they would send Kai freshly made meals. This not only made it convenient around his busy training schedule but allowed us to make sure the meals were matching his needs as close as possible.