UFC lightweight contender Paddy Pimblett is known for his extreme weight cuts. Before UFC 314, Paddy Pimblett dropped from 190 pounds to the 156-pound limit for his bout against Michael Chandler.

In fact, Pimblett rarely looks close to the lightweight cap during his downtime. Nevertheless, he consistently makes weight when it matters.

For that reason, his transformation continues to surprise fans. Specifically, he relies on strict calorie restriction, functional training, and precise water manipulation.

Despite the taxing cut, Pimblett showed no signs of slowing down in the cage. On the contrary, he appeared sharp and aggressive from the start.

During the third round, he took control. Then, from mount, he unleashed a flurry of punches and elbows.

As a result, he secured a TKO victory over Chandler, a former Bellator champion. Above all, the win marked Pimblett’s seventh straight UFC triumph.

 

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A post shared by Paddy THE BADDY Pimblett (@theufcbaddy)

Paddy Pimblett Drops 40 Pounds in Preparation for UFC 314

Paddy Pimblett’s dramatic weight cuts often resemble the routines of competitive bodybuilders. As studies confirm, adjusting macronutrient intake—specifically carbohydrates, protein, and fat—is essential for effective weight loss.¹

I have to get dialed in. I can’t just have the same food as everyone else.

—Paddy Pimblett

 

View this post on Instagram

 

A post shared by Paddy THE BADDY Pimblett (@theufcbaddy)

In preparation for UFC 314, Pimblett followed a strict 2,000-calorie-per-day diet for seven weeks. Though modest, this calorie range allowed for consistent fat loss without compromising performance.

Notably, calorie deficits help shed both visceral and subcutaneous fat, making them a reliable strategy during cuts.² ³ To maintain energy, Pimblett ate nutrient-dense foods like broccoli, sweet potatoes, and sausage.

In addition, Pimblett employed water loading and salt reduction—key tools for temporary weight manipulation.

Typically, fighters drink excess water for several days. Then, they sharply reduce intake. Because of this, the body continues flushing fluids, leading to a rapid drop in water weight.⁴

At the same time, cutting sodium makes it harder for the body to retain water, enhancing the effect.⁵

Throughout his fight camp, Pimblett ran three and a half miles daily and added sparring sessions. Indeed, high-intensity cardio burns significant calories and tightens body composition.⁶

People will never understand what it’s like to do a weight cut. Do one and we’ll see how much you want to be a fighter.

—Paddy Pimblett

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• Paddy Pimblett Sheds 40 Pounds Ahead of UFC 314

References 

• Lindqvist C, Holmer M, Hagström H, et al. Macronutrient composition and its effect on body composition changes during weight loss therapy in patients with non-alcoholic fatty liver disease: Secondary analysis of a randomized controlled trial. Nutrition. 2023;110:111982. doi:10.1016/j.nut.2023.111982 https://pubmed.ncbi.nlm.nih.gov/36940624/
• Li Y, Bujo H, Takahashi K, et al. Visceral fat: higher responsiveness of fat mass and gene expression to calorie restriction than subcutaneous fat. Exp Biol Med (Maywood). 2003;228(10):1118-1123. doi:10.1177/153537020322801004 https://pubmed.ncbi.nlm.nih.gov/14610249/
• Chaston TB, Dixon JB. Factors associated with percent change in visceral versus subcutaneous abdominal fat during weight loss: findings from a systematic review. Int J Obes (Lond). 2008;32(4):619-628. doi:10.1038/sj.ijo.0803761 https://pubmed.ncbi.nlm.nih.gov/18180786/
• Barley OR, Harms CA. Rapid Weight Loss Across Combat Sports and the Relationships Between Methods and Magnitude. Transl Sports Med. 2025;2025:2946317. Published 2025 Mar 26. doi:10.1155/tsm2/2946317 https://pubmed.ncbi.nlm.nih.gov/40177332/
• Kang HJ, Jun DW, Lee SM, Jang EC, Cho YK. Low salt and low calorie diet does not reduce more body fat than same calorie diet: a randomized controlled study. Oncotarget. 2018;9(9):8521-8530. Published 2018 Jan 4. doi:10.18632/oncotarget.23959 https://pubmed.ncbi.nlm.nih.gov/29492213/
• Khodadadi F, Bagheri R, Negaresh R, Moradi S, Nordvall M, Camera DM, Wong A, Suzuki K. The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Clin Med. 2023 Mar 15;12(6):2291. doi: 10.3390/jcm12062291. PMID: 36983289; PMCID: PMC10054577. https://pmc.ncbi.nlm.nih.gov/articles/PMC10054577/

Overview

Before UFC 314, Paddy Pimblett dropped 40 pounds to make the lightweight limit. First, he cut calories to 2,000 per day and focused on nutrient-dense meals. Then, he added long-distance runs and high-intensity sparring to accelerate fat loss. Next, he used water loading and salt reduction to shed water weight in the final days. As a result, he hit 156 pounds on weigh-in day. Finally, he stepped into the Octagon and secured a third-round TKO win over Michael Chandler.

Featured Image –Paddy Pimblett Sheds 40 Pounds Ahead of UFC 314– Credit: @theufcbaddy (Instagram)