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Dean Amasinger gives a full run-down of the brutal pre-fight training regimen that helps him lose the pounds to make his fighting weight.

As you would hopefully know by now I won my fight on Saturday night in 44 seconds of the first round.

This week's instalment will come in two parts: the first, as promised, will be an insight into my weight cut and the second will be about my fight, the surrounding experience and UFC 104.

As I have explained before over the period of a fight camp I cut a lot of weight. I do this by controlling my diet and training hard.

Although common sense suggests that in order to lose weight I need to take in (eat) less energy than I put out or burn (train/maintain metabolic functions) there is actually more to it when trying to perform in a sport.

If my calorific intake is going to be reduced then the food that I do eat needs to be nutritionally balanced so that my body can still function and is receiving all the essential macro and micronutrients.

I have a strict supplement regime that goes along with my diet but I will dedicate a whole blog to that soon because there is so much to talk about. However, there is one supplement that I will briefly talk about because it is so crucial in my weight cut.

Perfect Food Original Formula is a whole food blend with the equivalent per serving to 148.5 grams of fresh grass. It is essentially dried greens to which you add water and ensures that my body receives the nutritional benefits of multiple servings of fruit and vegetables everyday.

The formula is also rich in antioxidants plus a proprietary blend of probiotic micro-organisms and plant based digestive enzymes.

This formula allows me, especially when I am very close to the weight cut, to have a high protein low carbohydrate diet but still have the essential nutrients I need. You can get hold of Perfect Food Original Formula from www.hi-prosport.com.

When I explained about my training schedule, I highlighted how the intensity of training increased as the fight drew nearer. This is also the case with respect to my diet.

It is often thought that carbs are the enemy when thinking of the battle with weight, however this isn't the case. The timing at which you eat carbs is the real battle and is essential in weight cutting and recovery.

If I were to have a blanket rule of no carbs after a certain time then it would be difficult to recover after tough sessions that I may have in the evening. Instead I only have carbs, and by carbs I don't mean sugar I mean complex carbs like brown bread, rice, pasta and root vegetables after training and only training of a certain intensity, i.e. orange and red training sessions.

In this way I am still able to recover from one session so I am ready for the next but still keep my overall diet high protein low carb.

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In terms of actual meals I could give a whole menu but a simple way to explain it would be through the Nando's menu. I know that sounds funny but as far as food out is concerned they have a great menu and I eat there a lot.

From the beginning of camp I would be able to be more relaxed but still watch what I eat. I would at this point be able to eat a 1/4 chicken (breast) with rice and corn on the cob. The rice portion is about perfect because although I am allowing myself rice it is important to not go overboard with the portion size.

This would stay the same until about 17 days from the fight where I would switch to a quarter-chicken (breast, without the skin) and a cous cous salad. About 10 days out I would move to quarter-chicken (breast, without skin) and a Mediterranean salad (no dressing).

It is unrealistic to think that would be all I would eat but it gives you an idea of the portion sizes I would eat and also the little sacrifices - like taking the skin off chicken and not having salad dressing - that can make the difference.

Also the chicken is grilled in Nando's and is the healthiest way of cooking and perfect for me.

On top of my diet and training there are two other things that are crucial in my weight cut: water loading and hot baths.

Water loading is a method that I use to dehydrate myself in order to lose weight. From the Monday before a fight I begin drinking an excessive amount of water that also causes me to urinate an excessive amount.

I continue to do this until 5pm the day before the weigh-in. At which point my body is conditioned into thinking that I am drinking too much and continues to make me urinate. This makes me dehydrate to the point that I will lose 2-3 kilos.

At this point I will use hot baths to lose the rest of the weight. On the morning of the weigh-in I will do sessions in a hot bath and that will make me sweat those last few pounds.

I do 10 minutes in and 10 out but in the 10 out I am under towels so that I stay warm and continue to sweat.

Needless to say my routine worked and I made weight comfortably at 77 kilos. All that is left now is to rehydrate with electrolytes and water and to replenish my glycogen stores with carbs until the fight.

Dean Amasinger / Eurosport