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UFC's Khalil Rountree Talks Balancing Masculinity, Vision, Summer Body Tips, & More (Exclusive)

By Terrell Smith Men's Journal

Updated May 30, 2026 7:39 AM

Currently ranked fifth in his division, UFC light heavyweight competitor Khalil Rountree has become known for his elite, explosive power and his cunning Muay Thai-based striking in the cage. That being said, having gotten to speak with him one-on-one, he's just as remarkable when he's not competitively fighting.

Although our conversation was brief, the MMA fighter was quite proud talking about his recent work with Paramount+ and UFC's partnership with the Child Mind Institute's Mental Health Awareness Month initiatives. As someone who understands the importance of taking care of one's mental wellness, he clearly enjoyed aiding kids in their own mental, as well as physical, health journeys.

Beyond his affinity for philanthropy, what was most intriguing about the discussion with Rountree was when I asked him to elaborate on a point he made in a 2025 GQ interview about striking a balance in masculinity between his "violent" side in the ring and the softer side in his day-to-day life. Hearing him was like listening to a TED Talk of inspiration, and his words could sway many to level up in their own lives.

Rountree was kind enough to end our discussion with a few tips for those hoping to shed a little weight before the official start of summer, and he may have heavily suggested when his next fight may be.

Working with Child Mind Institute "Was One of the Coolest Things"

***Men's Journal*: How was it working with UFC, Paramount, and the Child Mind Institute?**

Rountree: So yeah, UFC and Paramount both partnered with the Boys and Girls Club of Newark and the Child Mind Institute, which, in my opinion, was one of the coolest things I got to experience. They created about three or four separate rooms for the youth at the Boys and Girls Club to be able to go and get any type of mental health care. So whether that's the parents that were able to go there with their kids and talk about, maybe it's things that are going on at home, or like the child's mental state, or how they're adjusting to life at school at home, how to balance all of that. It was really just, they created a bunch of like four different rooms to create a safe space.

They provided food and nutritional care. They had a center there where they were teaching these kids how to eat, make the right food choices. Which, in turn, helps with a lot of the mental choices as well. Once you start making good decisions at an early age, it will kind of help a little bit with the mental side later on.

With the Child Mind Institute and the UFC, what they were able to do with the Boys and Girls Club of Newark, I can only hope there are more of these nationwide, just like this."

Masculinity: Balancing Aggression with ‘Sensitivity'

Men's Journal: Doing a slight pivot, back in 2025, you sat with GQ and stated, ‘I am equally violent and dangerous, as I am sensitive and kind and sweet.' How do you strike that perfect balance in terms of masculinity?

Rountree: I think there was a moment in my life, probably early 20s, where I went through this transitional period. I had to fully embrace myself and be comfortable with who I am. So, that means I can't help how I feel and how I was born. There are just certain emotions and certain feelings, I just can't help it. This is just who I am. One of those things is sensitive. I can't help that I'm sensitive. Can I practice to, you know, to be a little bit more tough? Yeah. But the fact that like, that at the core, I'm pretty sensitive, I had to embrace that, instead of hiding it or masking it behind anger or, you know, other things. I just had to embrace that that's who I am.

But then the other side, as well, is having to accept I'm also equally as violent if I'm pushed to a certain level. That I'm able to respond in a certain way. You know? And it was really just learning how to accept that. And I think with MMA and in the cage with UFC is the only place that I can test my ultimate masculinity without going to jail [laughing]. Or having some type of lawsuit against me or something like that. So it's essentially a safe space for the more dangerous side of me. It doesn't happen anywhere else.

So if I have a place for that, then that sensitive side of me, and that happy side, the person that wants to be optimistic and live from a good space in my heart, then I can also embrace that. I'm not just the fighter. Then, when I'm in the cage, I'm not just the guy that you see in the grocery store.

And just learning how to create that kind of separation, and it's not easy. It's not just like a decision. It takes practice. It takes stepping away from both ends. Like, sometimes I've had to step away from my daily life and my marriage to focus on fighting, because there was a certain level of aggression I didn't want to bring into my relationships, but I also needed to practice this intensity and this stern cold-heartedness.

So there's that balance of learning when to shut it off when I come home, as soon as I touch that front door knob.

Vision and Discipline Are Keys of Life

***Men's Journal*: What drives you to strike this balance for the ring and for home life?**

Rountree: I think a lot of what gets me there [for a fight] is my vision of what it's like to become a champion. Like my vision of having that belt wrapped around my waist and reaching the absolute pinnacle, and like ‘You've been crowned a champion,' that's what keeps me going. But in that, it comes with a lot.

That means that every day I have to push myself to certain limits. There are certain things that come with that. It doesn't come easy. And everything that I have to experience in the process of getting to that vision of me being a champion, is just helping me grow. It's all just growth toward that ultimate vision. I'm testing myself. I have to go through different emotional states, different mental states, different physical states. But because I have this vision of being a champion, and know it's calling me, it's almost pulling me forth towards that. And then I just have to fight through a bunch of stuff to get there. You know? And I see that it's possible, I see that it's close. I still get nervous about it, but I can see it. And so, now I've just got to get through all this stuff that it takes to get through for it to come to fruition.

Men's Journal: So, vision and discipline are really the key here?

Rountree: Yeah, of course. I really, truly believe that every person in this world, obviously we're all born in different circumstances, but there is something that comes from every single person individually. It's a sense of imagination and vision.

From there, it just takes discipline toward that to really achieve it. To make it come as close to real as possible.

Advice for a Summer Body with Less than 30 Days Before the Season

Men's Journal: [Laughing] I think you just laid the groundwork for a book or a podcast. Since you're giving out inspirational advice, do you have any for men looking to get some kind of summer body before the season kicks off in less than 30 days?

Rountree: I would say focus on hydration. Hydration is key. I'm not a professional, so I can't tell you how much water to drink every day. But make sure you're heavily hydrated. I would say dedicate at least 30 minutes a day to doing something physical. Even if it's push-ups, pull-ups, air squats, jumps, you don't necessarily need equipment to work your body. You don't.

Does Khalil Rountree Have a Summer Fight on the Books?

Men's Journal: On a final note, I know you have an upcoming fight on July 25.

Rountree: Do you? Where did you hear that?

Men's Journal: From the internet and several sources, allegedly?

Rountree: Yeah, allegedly.

Men's Journal: [Laughing] Well, allegedly, is that a fight you'd like to have?

Rountree: [Laughing] Yes, absolutely. If I were to have a fight July 25, yeah, I think that would be incredible. And I'd be very prepared for it. And I'd be very excited to be coming back and entering the cage again for a number one contender spot. Allegedly.

Until the UFC says something about it, it's news to me. But yeah, I would love that… I think the internet is making up a match, and I think it's a great match.

For reference, several sources around the internet are reporting that #1 contender Magomed Ankalaev is set to face off with Rountree on July 25. While Rountree's coyness seemed to suggest there's truth to that, to his previous point, the UFC hasn't officially made that announcement.

This story was originally published by Men's Journal on May 30, 2026, where it first appeared in the News section. Add Men's Journal as a Preferred Source by clicking here.

This story was originally published May 30, 2026 at 6:30 AM.