High-level athletes typically have strict routines which allow them to achieve greatness in their sport, and UFC welterweight champion Kamaru Usman is no different.

From putting in long hours at the gym to ensuring the body gets the nutrients it needs from a well-tuned diet, Usman seems to have it dialed in. In a video from Men’s Health, the champ opened the door, literally and figuratively as he discussed his routines and showed off what’s inside his fridge that looks like it could be used for an advertisement.

In the gym, Usman says he gets in a daily workout, but could be down to two or three times a week when there isn’t a fight scheduled. When it comes to what type of training he prefers, it’s all about functional movements that can apply to what happens inside the cage.

“So when I grab you, it feels like a gorilla just grabbed you,” Usman said.

As hard of a worker Usman is inside the gym, he admits he used to hate a particular workout that many can relate: squats. However, over the years he says he learned to love it because of the benefits it gives him inside the cage.

Since becoming champion of the division in 2019, Usman has defended the title five times, defeating Jorge Masvidal and Colby Covington twice each, and stopping former training partner Gilbert Burns. He knows that as the king of the division, he has to stay in peak condition, preparing for any and all comers if he wants to defend his throne.

Currently, Usman is recovering from hand surgery to repair damage to his right hand. Although there is no current timeframe to return, his manager recently stated he will return before the end of 2022.

Part of that recovery, perhaps the most important part, is making sure the diet stays on point. Fueling the body to recover from surgery is important in itself, but also when training for a championship fight. So, what does the champ’s diet look like?

“My diet mainly consists of water, most importantly,” Usman explained as he showed off his tidy fridge. “At least four times a week I have to get in some eggs, and I’ll mix in the spinach in there. Some type of fruit at some point later on in the day. Apples, blackberries, blueberries – all of the above, we have to at least mix that in there.”

On fight day, Usman said he likes to keep things light and simple as well.

“I always try to get that good omelette in,” Usman said. “I have eggs, I’ll have spinach, peppers in the omelette. Of course, avocado. You need that good fat and you need to put some carbs as well. So, wheat toast or a croissant. … And then later on in that day, you want to fuel your body with what’s gonna carry you over the competition.

So, I usually like to get some type of pasta. Of course, I don’t want to do the white sauce that’s gonna be milky and things of that nature, but I do the red sauce, tomato sauce. Make it light on your body, so you want to be able for your body to absorb that as fast as possible.”

Check out Usman discuss his favorites at the gym and in the kitchen in the video above.

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