“This body,” he said, flexing lightly in the mirror, “wasn’t built on excuses.”

That was Khamzat Chimaev, not long after stepping off the scale at 186 pounds—just minutes before UFC 308’s co-main event.

From a burly 217 pounds to a shredded 186.

And you could see it—not just in the leaner torso, the tighter jawline, the simmering presence. You could see it in the eyes of a man who’d battled not only opponents, but his own body.

“Khamzat Chimaev Weight Loss”: A Story Etched in Sweat, Salt, and Sacrifice

“Man, I was big,” he said, almost amused. “Too big.”

At 6’2”, Chimaev had bulked up to 217 pounds—not uncommon for a middleweight, but a red flag for someone trying to flirt with the welterweight division, where the limit is 170.

And the fans remember. UFC 279, 2022. He missed weight by 7.5 pounds.

“It was chaos,” Dana White recalled. “He started locking up, cramping… we had to call it.”

That moment reshaped his trajectory. No more forcing the body where it didn’t want to go.

“I’m not hungry anymore,” Khamzat later admitted. “Middleweight… this is where I belong.”

Yet even within his rightful weight class, the transformation was monumental.

The 31-Pound Drop: What Sparked the Change?

One training photo sent MMA Twitter into a frenzy. Chimaev and Arman Tsarukyan—lean, mean, dripping with intent.

Fans asked: Was this real?

Chimaev confirmed in an ESPN interview: “I just trained more. I ate less. It’s not rocket science, brother.”

But it’s never just that, is it?

Behind the simplicity lies obsession. His nutritionist, Matteo Capodaglio, lifted the curtain:

“We controlled his caloric intake meticulously. Reduced sugar, timed carbs, leaned on protein and hydration. But most of all—we listened to his body.”

Strength conditioning was scaled down. Agility work ramped up.

The goal wasn’t just to weigh 186.

It was to move like it.

Before and After: Chimaev’s Physical Evolution

Before: 217 pounds, visibly bulkier, powerful but labored.

After: 186 pounds, veiny arms, light-footed, sharp-eyed.

He laughed when shown side-by-side photos.

“That guy? He was strong… but slow. This guy now? Dangerous.”

Mental Discipline: The Hidden Weight of Transformation

Weight loss isn’t always a scale thing. Sometimes, it’s a mental mountain.

“I used to think I had to be the biggest guy,” Chimaev confessed. “Now I just want to be the best.”

There’s something spiritual in that. A release.

His coach, Andreas Michael, put it this way:

“We stopped forcing weight cuts. We started crafting a fighter.”

And fans noticed.

“Chimaev looks like a different animal,” read one Reddit thread.

Another user wrote: “He’s finally fighting like the guy we were promised.”

What Changed in His Routine? Diet, Discipline, and the Devil in the Details

Let’s get specific.

Meal Plan (According to Matteo Capodaglio):

• Morning: Black coffee, eggs, avocado toast

• Lunch: Grilled chicken, wild rice, steamed greens

• Dinner: Salmon, sweet potatoes, spinach

• Snacks: Almonds, protein smoothies, Greek yogurt

No sugar. No alcohol. Limited red meat.

Workout Focus:

• Mornings: Fasted cardio + agility drills

• Afternoons: Sparring + grappling

• Evenings: Strength and stretch recovery

Rest days? One per week. Even then, it’s active recovery.

“This isn’t a diet,” he told fans. “It’s a life now.”

What’s Next for Chimaev?

At 30, the man isn’t slowing down.

He’s leaned out. Locked in.

Rumors swirl of a title shot.

And if you ask him?

“I’ll fight anyone. Just tell me where. Tell me when.”

That’s Khamzat Chimaev now: confident, composed, calculated.

The wild wolf who learned to pace the hunt.

FAQs About Khamzat Chimaev Weight Loss

1. How much weight did Khamzat Chimaev lose?
Chimaev reportedly cut 31 pounds, going from around 217 to 186 pounds in preparation for UFC 308.

2. Why did Khamzat Chimaev move up to middleweight?
After missing weight by 7.5 pounds at UFC 279, he and his team acknowledged the cut to 170 was unsustainable. Middleweight allowed for healthier performance.

3. What’s Chimaev’s current weight class?
As of 2025, Khamzat Chimaev fights in the middleweight division (185 lbs).

4. What kind of diet did Chimaev follow to lose weight?
A low-sugar, high-protein plan focused on lean meats, vegetables, timed carbs, and hydration. No processed junk or alcohol.

5. Has Chimaev commented on his weight loss?
Yes. He’s quoted saying, “I trained more. I ate less.” He’s emphasized that this shift isn’t just about fighting—it’s about longevity.