Exercise Scientist Critiques Paddy The Baddy
In a Nutshell
Paddy Pimblett drops from 205 lb to 155 lb over 6-7 weeks of fight camp via a 1,000-calorie daily deficit and safe water manipulation (under 7% body weight), losing ~30 lb fat/muscle and 15+ lb water, while critiqued for poor meal macros like a 316-calorie "throw-up" shake. Dr. Mike Israetel praises Paddy's professional, calm execution—progressing from 190 lb to 157 lb with high water intake, carb depletion, and supervised hot baths—but warns of risks like electrolyte issues and deems extreme cuts unsuitable for amateurs or youth. Sustainable advice: 8-12 week diets at 0.5% body weight loss weekly; Paddy earns 10/10 for his energetic recovery and mindset.
These notes were generated by AI and may contain inaccuracies.
Paddy likely enjoys eating food and eats a variety of it because that's what living life is about. He finds himself above 200 lb way outside of fight camp and struggles to get back down. At 2,000 calories a day, he's burning around 3,000 calories or more due to intense MMA training, creating a 1,000 calorie deficit. This allows loss of roughly 2 lb of tissue per week. Over 6-7 weeks, he gets within striking distance of 155 lb.
I'm looking at the macros on this workout window meal, and it's 316 calories: 16g protein, 45g carbs, 8g fats. It looks like somebody threw up into a cup.
Dr. Mike Israetel, professor of exercise sports science, competitive bodybuilder, and Brazilian jiu-jitsu black belt, critiques Paddy 'The Baddy' Pimblett from Liverpool (Scouse accent). Paddy has one of the least scary nicknames but is a dangerous fighter who has beaten most top UFC fighters. He lost 50 lb for his weight cut, starting at 205 lb and ending at 155 lb. Most MMA cuts of 15+ lb are body water; he likely lost around 30 lb of fat and muscle, not 50 lb of tissue.
Seven weeks out, Paddy is at 190 lb. Fighters who stay lean year-round float to high 170s or low 180s; Paddy floats higher due to big appetite and preference not to stress with constant clean eating. Locking into diet shows professionalism. Progress: 187 lb, then after 5 liters of water loading (no salt) to flush body water, 81.5 kg (~179 lb), 174.9 lb, 170 lb even 48 hours before weigh-in.
Water cuts under 7% body weight are typically safe with supervision. Risks include passing out, electrolyte disruptions, irregular heartbeat; rare deaths have occurred in combat sports. Get as low as possible before cutting to avoid extremes, but not so low you lose muscle—bigger size helps in fights (no weight classes in nature, per Jane Goodall's gorilla work).
Weight cut week: 8 L water daily, no carbs, only protein and fats. Reducing carbs depletes glycogen, releasing 3g water per 1g glycogen, causing major water loss via urine. This is desired for cut. Uses baths/hot tubs to sweat (hot water relaxes and induces sweating). Advice: Never cut alone—have a handler in the room; enter tub naked.
Couple of baths, don't dusted.
Demoralizing when scale doesn't drop as expected despite sweating (e.g., 3 lb instead of 7 lb). Paddy stays cheery and professional. Big cuts have big rewards for elites like him, but risky for amateurs—can deteriorate body, cause rebound bloating, extreme hunger. Not for most people; water regains quickly.
Prefer 8-12 week diets losing 0.5% body weight/week (e.g., 1 lb/week at 200 lb). Sustainable, maintainable, repeatable (sequence two/year to lose 30-50 lb). Avoid water cutting in middle/high school—harms growth, height, brain development. Post-18, use safe methods. Shorter weigh-ins (2 hours or mat-side) reduce cutting incentive.
Hits 157 lb on unofficial scale (aim 0.5 lb under on unofficial for buffer). Float key overnight avoids extra bath. First time eating at championship weight easily. Walks around energetic post-cut despite 2,000 cal/day on hardest training. Meticulous, calm, enjoys process. Serious when counts, goofy otherwise—rating 10/10.
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