UFC 121 Trailer

Behind the Scenes: Cage-Ready Nutrition Shoot with Cole

TapouTVTC.com is dedicated to giving you more than just MMA technique training. In order to become a complete athlete, you have to mix good training with good nutrition. We are lucky enough to have nutrition expert PR Cole to give her expertise, and she is here to provide you with everything you need to know to eat right.

Here are some behind-the-scenes pictures from our recent shoot with Cole.

More photos after the jump...

Bellator 29 results

Cole Konrad def. Damian Grabowski by unanimous decision (30-26, 30-27, 30-27)
Neil Grove def. Alexy Oleinik by TKO (strikes) in round 1
Jameel Massouh def. Nick Mamalis by submission (guillotine choke) in round 1
Brett Cooper def. Matt Major by TKO (strikes) in round 2
Justin Lemke def. Jason Guida by split decision (29-28, 28-29, 29-28)
Sasa Perkic def. Nick Dupees by unanimous decision (30-27, 30-27, 29-28)
Kyle Weickhardt def. Luis Ramirez by KO in round 1

Team Tompkins' Ronnie Mann and Robert McMullin

Congratulations to Team Tompkins fighter Ronnie Mann (left) on winning the Shark Fights featherweight title last Saturday at Shark Fights 13. Mann and TapouT Training Center strength and conditioning coach Robert McMullin (right) are both on TapouTVTC.com.

UFC Division Snapshot: UFC Fight Night 22 Edition

After every UFC event, TapouTVTC.com takes a look at how each division shapes up. For more information on the Division Snapshot, take a look at our first snapshot.

Nate Marquardt: +15 (Was 25, now 10) (middleweight)

It is hard to evaluate this win, as we did not get to see a lot of Marquardt's gameplan. He jumped on a mental error by Palhares early, and that was the fight. Marquardt remains in the upper echelon of the middleweight division, but his next fight will tell us more. 

Rousimar Palhares: -23 (Was 4, now 27) (middleweight)

A win would have put Palhares firmly in title contention, but one grievous mental error is all it takes to tumble back down the ranks. Palhares learned that lesson hard, and you can bet he won't make the same mistake again.

Charles Oliveira: +7 (Was 18, now 11) (lightweight)

Oliveira looks like a future star, showing off a striking game that no one (especially Escudero) knew he had. Between his high level jiu jitsu, creative striking and buckets of charisma, Oliveira is certainly someone to watch in the next year. 

Efrain Escudero: -13 (Was 16, now 29) (lightweight)

The former "Ultimate Fighter" winner is now 1-2 in his last three fights. Escudero got the striking match he thought he wanted, but Oliveira proved to be a handful on the feet as well. Did missing weight factor into his poor performance?

Jim Miller: +0 (Was 3, remains 3) (lightweight)

Miller remains one of the top lightweights in the division, and is very much in the title mix. Remember, his only two career losses are to lightweight champion Frankie Edgar and number-one contender Gray Maynard.

Gleison Tibau: -16 (Was 7, now 23) (lightweight)

Tibau claimed his boxing had vastly improved, but he looked much the same fighter against Miller that he has always been. When Tibau was able to score takedowns, he was afraid to engage on the ground, electing instead to stay in a stand-up battle that he was losing.

Cole Miller: +7 (Was 14, now 7) (lightweight)

Miller's reach was a big problem for Pearson, who was tagged repeatedly with counter punches as he tried to engage. The win has Miller talking of title aspirations, but he'll have to prove that he can win more than two fights in a row before that becomes a true possibility.

Ross Pearson: -23 (Was 5, now 28) (lightweight)

It was not a good night for "Ultimate Fighter" winners, as Pearson and Escudero both fell. When your opponent is that much taller, throwing looping hooks is not going to win you the fight. Pearson wasn't able to get inside on Miller, and it cost him.

Preliminary bouts and full snapshots after the jump...

UFC Fight Night 22 post-fight thoughts

- What was Rousimar Palhares thinking taking his eyes off of Nate Marquardt? The first thing any combat fighter learns is to never take your eyes off of your opponent. Palhares broke that golden rule, and he paid dearly for it.

- I'm glad that Joe Rogan, Herb Dean and the athletic commission were quick to head off "Greasegate 2.0" before it could gain any momentum. Every report that has come out since last night has indicated that Marquardt was clean, but these sorts of things can turn into a firestorm if not dealt with quickly.

- Charles Oliveira is only 20, and he is already well on his way to becoming a star. It wasn't just that he dominated Efrain Escudero, but that he put on a show while doing it. Oliveira does need to tighten up his striking, and I wonder how he would do against someone with crisper boxing, but his combination of flashy moves and high-level jiu-jitsu will prove a handful for a lot of fighters.

- Escudero wanted no part of Oliveira's ground game, but he certainly didn't expect Oliveira to be so dangerous on the feet (in fairness, none of us did). I thought Escudero looked a little flat, and I wonder if missing weight had something to do with it.

- Another UFC event, another referee complaint. In the third round of his fight, Oliveira took a hard knee to the groin and was obviously hurt. I don't know which was worse, the ref telling Oliveira he needed to hurry up (Oliveira is allotted five minutes) or the ref trying to speak to Oliveira in Spanish (Oliveira speaks Portuguese). It does not matter how much the fans boo, a fighter has five minutes to recover from a foul. If the ref is so sensitive to booing that he tries to hurry a fighter up, he is in the wrong profession.

- Jim Miller did a good job of making adjustments. Gleison Tibau caught and countered four of Miller's kicks in the first round, and none after that.

- It was good judging not to give the second round to Tibau based on his two takedowns. Miller had the more damaging strikes, and Tibau did absolutely nothing to follow up those takedowns.

- Cole Miller did a great job of using his reach and counter-punching to repeatedly tag Ross Pearson with straight rights. This was Miller's third Submission of the Night bonus.

- Pearson left himself open for counters with his looping punches. When facing an opponent with that sort of height and reach advantage, , needed to get in closer and work the body.

- Not a good night for Ultimate Fighter winners, as Pearson and Escudero combined to go 0-2. Could this be indicative of a larger problem? Going back two fights, the combined record of all Ultimate Fighter winners (excluding Travis Lutter and Court McGee) is a pedestrian 16-14. If you exclude Nate Diaz and Ryan Bader (the only TUF winners to win their last two fights), that mark drops to 12-14. 

Dustin Hazelett vs. Mark Bocek in the works for UFC 124

Dustin Hazelett will try his hand at lightweight for the second time in his career when he takes on Mark Bocek at UFC 124 on Dec. 11 in Montreal.

Hazelett (12-6, 5-4 UFC) has fought at lightweight once already in the UFC, defeating Diego Saraiva by unanimous decision at UFC 67 in 2007. The Brazilian jiu-jitsu black belt will hope to rebound from back to back (T)KO finishes at the hands of Rick Story and Paul Daley.

A fellow Brazilian jiu-jitsu black belt, Bocek (8-3, 4-3 UFC) is coming off of a unanimous decision loss to Jim Miller at UFC 111. Before that setback, Bocek had won three straight in the Octagon.

Hazelett last three fights:
Loss (TKO - punches) Rick Story - UFC 117
Loss (KO - punches) Paul Daley - UFC 108
Win (Submission - reverse armbar) Tamdan McCrory - UFC 91

Bocek last three fights:
Loss (Unanimous decision) Jim Miller - UFC 111
Win (Submission - standing rear-naked choke) Joe Brammer - Ultimate Fighter 10 Finale
Win (Submission - rear-naked choke) David Bielkheden - UFC 97

UFC Fight Night 22 quick results and bonuses

Main card:
Nate Marquardt def. Rousimar Palhares by TKO (punches) at 3:28 of round 1
Charles Oliveira def. Efrain Escudero by submission (rear-naked choke) at 2:25 of round 3
Jim Miller def. Gleison Tibau by unanimous decision (30-27, 30-27, 29-28)
Cole Miller def. Ross Pearson by submission (rear-naked choke) at 1:49 of round 2

Preliminary card:
Yves Edwards def. John Gunderson by unanimous decision (30-27, 30-27, 30-27)
Kyle Kingsbury def. Jared Hamman by unanimous decision (29-28, 29-28, 29-28)
Dave Branch def. Tomasz Drwal by unanimous decision (30-27, 30-27, 30-27)
Rich Attonito def. Rafael Natal by unanimous decision (29-28, 29-28, 30-27)
Anthony Waldburger def. David Mitchell by unanimous decision (30-27, 30-27, 30-27)
Brian Foster def. Forrest Petz by TKO (punches) at 1:07 of round 1

$40,000 post-fight bonuses:
Submission of the Night: Cole Miller
Submission of the Night: Charles Oliveira
Knockout of the Night: Brian Foster
Fight of the Night: Jared Hamman and Kyle Kingsbury

UFC Fight Night 22 - Live commentary and results

Join TapouTVTC.com right here at 8:00 PM PST for live commentary and results for "UFC Fight Night: Marquardt vs. Palhares."

Ross Pearson vs. Cole Miller
Round 1 - Pearson opens with some leg kicks. Pearson lunges in and Miller scoops up a single leg and pushes against the cage. Pearson taken down slightly, but pops back up. Miller jumps guard, but lets go. Miller landing some punches, and is taking advantage of his reach. Pearson connects with a hard jab. Pearson really going to work on Miller's leg. 10-9 Pearson. Round 2 - Pearson with a combination, then a left hook to the body. Miller shoots for a takedown, and Pearson scrambles away. Miller connects with two straight rights, and Pearson is rocked. Pearson stumbles and drops, and Miller jumps on his back and sinks in a rear-naked choke and Pearson taps!
Cole Miller def. Ross Pearson by submission (rear-naked choke) at 1:49 of round 2


Jim Miller vs. Gleison Tibau
Round 1 - Tibau with a big left hand. Tibau catches a leg kick and takes Miller down. Tibau tries to pass, and they scramble back to the feet. Miller connects with a jab that staggers Tibau, and they clinch. Tibau drops to a double leg, but Miller has a hold of the neck. Back to clinch, and they break. Tibau catches another kick, but misses with a punch. Miller comes over the top with a left, and Tibau answers. 10-9 Tibau by a hair. Round 2 - Miller connects with a BIG right, and jumps on Tibau. Tibau throws him off, but Miller connects with a knee to the body and clinches. Tibau hits a takedown, but gives it up and they're up. Miller shoots for a single but loses it, and Tibau answers with a takedown of his own. 10-9 Miller by virtue of landing the better strikes, but I wouldn't be surprised if the judges give it to Tibau for the two takedowns. Round 3 - Tibau with a jab-jab-cross. Miller pushes forward and they clinch. Miller lands a knee as they break. Miller stuffs a takedown. Miller pushes forward again and lands a left and drops for a takedown but can't get it. Tibau now shoots for a double, and they're against the cage. Miller shoots and is stuffed. It ends against the cage. 10-9 Miller, and 29-28 Miller on our unofficial card, but this fight was as close as they come.
Jim Miller def. Gleison Tibau by unanimous decision (30-27 30-27 29-28)


Efrain Escudero vs. Charles Oliveira
Round 1 - Oliveira connects with a flying knee after some wild kicks, and they clinch. Big leg kick from Oliveira after they break. Oliveira connects with a left then shoots for a takedown, but it's stuffed. Oliveira misses another flying knee, and Escudero almost connects with a counter right. Oliveira grabs a single leg, but Escudero stays up, and Escudero lands on top in half guard. Escudero hits some elbows as the round ends. 10-9 Oliveira. Round 2 - Oliveira lunges in and eats a punch. Oliveira grabs another single and completes the takedown, but Escudero has his back. Back up to the feet. Oliveira hits another leg kick. Muay Thai clinch by Oliveira, and he lands two knees. Nice body kick by Oliveira, then leg kicks, then another body. 10-9 Oliveira, and his confidence is growing. Round 3 - Escudero catches an inside leg kick to the crotch, he's okay though. Switch knee by Oliveira, and they clinch. Oliveira catches a big knee to the crotch, and he doubles over in pain. Oliveira seems really hurt, but they go again. Oliveira catches a leg kick, and a big takedown. Back up to the feet, and Oliveira jumps on his back! He sinks in a rear-naked while Escudero is still standing, and he taps!
Charles Oliveira def. Efrain Escudero by submission (rear-naked choke) at 2:25 of round 3


Nate Marquardt vs. Rousimar Palhares
Round 1 - Marquardt in a low stance, no secret he wants to stay on the feet. Marquardt pushes forward with strikes. Palhares wades through punches and tries for a takedown, and ends up in north south. Palhares drops for a leg lock and loses it, and MARQUARDT JUMPS ON TOP AND SMASHES PALHARES. Marquardt putting on the punishment, and it's over! It appears on the replay that Palhares is pointing at Marquardt after he loses the leg lock, yelling that Marquardt is greased, and that's when he eats the huge punch.
Nate Marquardt def. Rousimar Palhares by TKO (punches) at 3:28 of round 1
In the post-fight interview, Joe Rogan makes it clear that Marquardt was checked before the match (as per usual) and no grease was found.

The Ultimate "Ultimate Fighter 12" Fact Sheet

In preparation for tonight's debut of "The Ultimate Fighter: Team GSP vs. Team Koscheck," TapouTVTC.com has prepared the ultimate fact sheet for the show's 28 lightweight contestants. Keep this near when you watch the show tonight to have all of the relevant stats on everyone competing.

Name: J.J. Ambrose

Record: 14-3 (2 (T)KOs, 9 submissions)

Fight camp: American Kickboxing Academy (California)

Last fight: Defeated Gyo Pyung Hwank by Brabo choke at "Pacific Xtreme Combat 20" in July

Name: Paul Barrow

Nickname: The Wheel (Get it?)

Record: 3-1 (1 (T)KO, 1 submission)

Fight camp: Gracie Tampa (Florida)

Last fight: Lost a unanimous decision to Michael Byrnes Jr. at "Real Fighting Championships" 21 in July

Name: Jason Brenton

Nickname: Showstopper

Record: 6-0 (4 (T)KOs, 1 submission)

Fight camp: Eighth Street Impact Boxing (Colorado)

Last fight: TKO'd James Ford at "BCP - Cage Wars" in October of 2009

Name: Jonathan Brookins

Record: 11-3 (3 (T)KOs, 7 submissions)

Fight camp: Gracie-Barra Orlando (Florida)

Last fight: Defeated Yosdenis Cedeno by unanimous decision at "G-Force Fights- Bad Blood 3" in February

Name: Mike Budnik

Nickname: Wildfire

Record: 9-4 (2 (T)KOs, 5 submissions)

Fight camp: Triton Fight Center (Oklahoma)

Last fight: Submitted Anthony Macias by choke at "C3 - Knockout-Rockout Weekend 4" in July

Name: Alex Caceres

Nickname: Bruce Leroy

Record: 4-2 (2 (T)KOs, 2 submissions)

Fight camp: Young Tigers Foundation (Florida)

Last fight: TKO'd Jahmal McLennan at "G-Force Fights - Bad Blood 3" in February

Name: Sako Chivitchyan

Nickname: The Chainsaw

Record: 5-0 (1 (T)KO, 3 submissions)

Fight camp: Hayastan Studio (California)

Last fight: Defeated Marcos Gonzalez by split decision at "NFAMMA - Resurrection" last December

Name: Joseph Duffy

Record: 7-0 (1 (T)KO, 6 submissions)

Fight camp: Falcon Martial Arts (United Kingdom)

Last fight: Defeated Norman Parke by rear-naked choke at "Spartan Fight Challenge 3" in March

Name: Pablo Garza

Nickname: The Scarecrow

Record: 9-0 (1 (T)KO, 6 submissions)

Fight camp: The Academy of Combat Arts (North Dakota)

Last fight: TKO'd Aaron Steele at "Crowbar MMA - Fall Brawl" on September 11

Name: Toby Grear

Nickname: Tiger Heart

Record: 7-4-1 (5 (T)KOs)

Fight camp: True Warrior gym (California)

Last fight: Defeated Mike Sandez by unanimous decision at "Call to Arms 1" in May of 2009

Name: Daniel Head

Record: 7-2 (4 (T)KOs, 3 submissions)

Fight camp: Indiana Brazilian Jiu-Jitsu Academy (Indiana)

Last fight: Submitted Rocky France by armbar at "Colosseum Combat 14" in August

Name: Michael Johnson

Record: 8-4 (4 (T)KOs, 2 submissions)

Fight camp: Springfield Fight Club (Missouri)

Last fight: Defeated Chris McDaniel by TKO at "FM - Productions" in January

Name: Amir Khillah

Record: 6-4 (1 (T)KO, 4 submissions)

Fight camp: Elite Performance (Utah)

Last fight: Defeated Brad McRae by TKO at "Jeremy Horn's Elite Fight Night 9" in June of 2009

Name: Jeff Lentz

Record: 5-1 (4 (T)KOs, 1 submission)

Fight camp: Pellegrino MMA (New Jersey)

Last fight: Lost a unanimous decision to Anthony Morrison at "Ring of Combat 27" last November

Name: Sevak Magakian

Record: 8-3 (7 submissions)

Fight camp: Hayastan Studio (California)

Last fight: Defeated Jeremy Umphries by unanimous decision at "Called Out MMA 2" in January

Name: Steve Magdaleno

Nickname: The Dream

Record: 6-2 (1 (T)KO, 2 submissions)

Fight camp: VMAT (California)

Last fight: Lost a split decision to Nick Reale at "Smackdown at the Shrine - Miller vs. Grant" in March

Name: Andy Main

Record: 4-1 (1 (T)KO, 2 submissions)

Fight camp: AMA Fight Club (New Jersey)

Last fight: Lost a unanimous decision to Lester Caslow at "Ring of Combat 28" in February

Name: Cody McKenzie

Record: 11-0 (1 (T)KO, 10 submissions)

Fight camp: Fancy Pants Fight Team (Washington)

Last fight: Submitted by Brandon MacArthur by guillotine choke at "Ford Fight Night" in April

Name: T.J. O'Brien

Nickname: The Spider

Record: 15-3 (14 submissions)

Fight camp: Round Kick MMA(Iowa)

Last fight: Submitted Dakota Cochrane by rear-naked choke at "Extreme Challenge - High Stakes" in July

Name: Spencer Paige

Record: 7-2 (4 (T)KOs, 2 submissions)

Fight camp: Central NY MMA (New York)

Last fight: Submitted Nathan Schut due to punches at "Northeast MMA - Cage Fight 2" last November

Name: Nam Phan

Record: 15-7 (7 (T)KOs, 4 submissions)

Fight camp: Ma Du Academy (California)

Last fight: Lost by TKO Isaac DeJesus at "Tachi Palace Fights 3 - Champions Collide" in February

Name: Dane Sayers

Nickname: Red Horse

Record: 7-1 (1 (T)KO, 6 submissions)

Fight camp: (North Dakota)

Last fight: Lost a split decision to Indalecio Tat Romero at "Max Fights 8 - Elimination" in January

Name: Mike Richman

Nickname: The Marine

Record: 8-0 (2 (T)KOs, 6 submissions)

Fight camp: Minnesota Fight Factory (Minnesota)

Last fight: TKO'd Ryan Stock at "Seconds Out - Tour of Duty" in February

Name: Ariel Sexton

Nickname: Tarzan

Record: 6-2 (1 (T)KO, 5 submissions)

Fight camp: Renzo Gracie Academy (Costa Rica)

Last fight: Defeated Humberto Brown by submission due to punches at "Fite Nite" in July

Name: Marc Stevens

Record: 12-5 (6 (T)KOs, 2 submissions)

Fight camp: Team Balance (New York)

Last fight: Submitted Al Buck by rear-naked choke at "Iron Will Fighting Championship 2" in September of 2009

Name: Kyle Watson

Record: 12-6-1 (2 (T)KOs, 10 submissions)

Fight camp: HIT Squad (Illinois)

Last fight: Defeated Steve Reyna by rear-naked choke at "C3 - Evolution" in February of 2009

Name: Ran Weathers

Record: 13-7 (6 (T)KOs, 6 submissions)

Fight camp: Jackson's MMA (New Mexico)

Last fight: Lost a unanimous decision to Lawson McClure at "Wild Bill's Fight Night 29" in July

Name: Aaron Wilkinson

Record: 6-3 (4 submissions)

Fight camp: Wolfslair Academy (United Kingdom)

Last fight: Defeated Jacek Toczydlowski by guillotine choke at "Ultimate Cage Championships - Blitz at the Ritz" in March