Need a daily fitness programme

[Yaz1]

Hi*

I have a family friend who has recently started boxing. He is about 17 years old. He has asked me that I try to help him find a programme or regime that he can follow on a daily basis. He wants to know what foods to eat, how often to eat, what exercise to do etc etc. But he would like it broken down day by day, eg Monday eat so and so in the morning, so and so in the afternoon, so and so in the evening, do this much running, this many sit ups, this many press ups etc. He would like this for each day of the week so that he can follow the programme accurately. He currently weighs about 58 kilos but needs to drop to about 50-54 kilos in the next few weeks (as he is due to have his first amateur fight). The main aims of the programme would be:-
1) to gain good fitness and stamina (so that he can fight without getting tired)
2) to lose weight (lose 4-8 kilos in a few weeks but then to maintain that weight too)
3) to build strength (so not just lose weight and become weak but actually become stronger)

Please note he currently attends the boxing gym about 90 mins a day, 5 days a week (Mon-Fri).*

He really wants to work hard and give it his all but he would like a programme to follow everyday.*

Thanks for your help.*

[det]

Ive got a friend........yer right!

[SP_Mauler]

Go to a personal trainer

[dealt_with]

Do you want me to hold your hand while you shit as well?
Tell your friend to do anything and see how he goes.

[Jdsm]

Nobody is going to give you a detailed programme to follow like that, atleast not a good one. These things are very specific to the individual.

Also, 'your friend' wants to lose 4-8kg in a couple of weeks and maintain it? Sorry but that isn't going to happen.

[evo8464]

a simple boxing routine

stretch
3x3mins shadowboxing
6x3mins heavy bag - mix speed, power and body shots
4x3mins floor to ceiling ball
groundwork - press ups, sit ups, burpees, pull ups and dips.
stretch
cardio 2 - 3 times a week

eat natural foods

this will keep you sharp and fit

also spar twice a week if possible

[Deshaun]

Nobody is going to give you a particular program to adhere to along with like that, at least not a good one. These things are very particular to the person.

[Johnstown]

Originally Posted by dealt_with

Do you want me to hold your hand while you shit as well?
Tell your friend to do anything and see how he goes.

your such a douche..you spend hours giving your shit on here to people who don't give a flying fuck and this person you wont even help

[Johnstown]

Originally Posted by Yaz1

Hi*

I have a family friend who has recently started boxing. He is about 17 years old. He has asked me that I try to help him find a programme or regime that he can follow on a daily basis. He wants to know what foods to eat, how often to eat, what exercise to do etc etc. But he would like it broken down day by day, eg Monday eat so and so in the morning, so and so in the afternoon, so and so in the evening, do this much running, this many sit ups, this many press ups etc. He would like this for each day of the week so that he can follow the programme accurately. He currently weighs about 58 kilos but needs to drop to about 50-54 kilos in the next few weeks (as he is due to have his first amateur fight). The main aims of the programme would be:-
1) to gain good fitness and stamina (so that he can fight without getting tired)
2) to lose weight (lose 4-8 kilos in a few weeks but then to maintain that weight too)
3) to build strength (so not just lose weight and become weak but actually become stronger)

Please note he currently attends the boxing gym about 90 mins a day, 5 days a week (Mon-Fri).*

He really wants to work hard and give it his all but he would like a programme to follow everyday.*

Thanks for your help.*

I am going to assume he has a fight in 4 weeks...anything sooner and you really dont have much of a point in trying to do a bunch of push ups and strength training.
is he running? i would say start out with running 4 days a week distance..yes distance, between 3 and 6 miles..some days 3, some days 6..4...5...you get the picture....do that for one week straight. The next week...tell him to find a work out for running 800 meters...mostly it will be 800 meter runs....walking some...800 meters runs...alternate on daily basis between that and a 2 mile run every day. Third week....have him alternate between 800 meters and 100 meters.....week before the fight....if he is fighting on a saturday or friday..have him run 1 mile hard on monday, 1 mile easy on tuesday..and than no more running.

does he already do push ups and sit ups at the gym...if not...he should be doing his running in the morning before he goes to school...that means he has to wake up early..which means he needs to be going to bed early...really early. Anyhow..when he wakes up...he should drink a protein drink of lean Whey protein. He should than do alternating push ups and sit ups, 20 each, till he gets to 100 (good figure to wrap your brain around) he should than shadow box for 3 minutes. He should than do 6 inches till he feels a good bit of burn. Than go out and run.


I would also suggest that for the next 3 weeks he not have any off days. on saturday he should do 5x5 on flat bench, and 5x5 on deadlifts. Sunday he should 5x5 on squats, and than a compelte heavy duty ab workout at the gym, taking advantage of whatever ab machines they got. Diet...whatever his diet is now...tell him to cut calories by 10 percent total while increasing protein....when he is a week from the fight (say on saturday...tell him to really drop allot of carbs...basically cut them all out, for 3 days...saturday sunday monday, return to the limited carb, but carb present diet on tuesday...than cut carbs almost to zero on weds...than if the fight is on saturday..tell him to return to a limited (but carb present diet on thursday..and heavy carbs on friday). If he is fighting on friday, tell him to return straight to heavy carbs on friday.


LOL actually what I just gave will overtrain....lol....unless they dont hit him too hard at the gym..honestly..id have to know more about what his diet is now...what he does in his boxing workouts, if he already does anything else,,,what his diet is..and how long till he fights.

[dealt_with]

Originally Posted by Johnstown

your such a douche..you spend hours giving your shit on here to people who don't give a flying fuck and this person you wont even help

This guy wants to be told what to do at every step of every day in every single aspect of living. I like to tell people some things that they might not know and correct misinformation given by morons such as you, this guy wants every single aspect of his life planned out. It's fucking stupid because everyone is different and nobody needs every single day planned down to a tee unless they're an elite athlete paying someone to do that. This board isn't a fucking charity for people who need their ass wiped. You can give out your stupid, basic information on training if you like but I like to get something out of a conversation as well. If the OP pays me I can write him out the best 20 page plan money can buy covering everything he'll ever need. If you come on a board for advice you ask a question, you don't ask for someone to do everything and help you to achieve unrealistic goals. This tool wants to know what and how much to eat every Monday morning ffs, I resent this guy for expecting anybody to waste their time on his 800 questions. Fuck him and fuck you too

[dealt_with]

Originally Posted by Johnstown

I am going to assume he has a fight in 4 weeks...anything sooner and you really dont have much of a point in trying to do a bunch of push ups and strength training.
is he running? i would say start out with running 4 days a week distance..yes distance, between 3 and 6 miles..some days 3, some days 6..4...5...you get the picture....do that for one week straight. The next week...tell him to find a work out for running 800 meters...mostly it will be 800 meter runs....walking some...800 meters runs...alternate on daily basis between that and a 2 mile run every day. Third week....have him alternate between 800 meters and 100 meters.....week before the fight....if he is fighting on a saturday or friday..have him run 1 mile hard on monday, 1 mile easy on tuesday..and than no more running.

does he already do push ups and sit ups at the gym...if not...he should be doing his running in the morning before he goes to school...that means he has to wake up early..which means he needs to be going to bed early...really early. Anyhow..when he wakes up...he should drink a protein drink of lean Whey protein. He should than do alternating push ups and sit ups, 20 each, till he gets to 100 (good figure to wrap your brain around) he should than shadow box for 3 minutes. He should than do 6 inches till he feels a good bit of burn. Than go out and run.


I would also suggest that for the next 3 weeks he not have any off days. on saturday he should do 5x5 on flat bench, and 5x5 on deadlifts. Sunday he should 5x5 on squats, and than a compelte heavy duty ab workout at the gym, taking advantage of whatever ab machines they got. Diet...whatever his diet is now...tell him to cut calories by 10 percent total while increasing protein....when he is a week from the fight (say on saturday...tell him to really drop allot of carbs...basically cut them all out, for 3 days...saturday sunday monday, return to the limited carb, but carb present diet on tuesday...than cut carbs almost to zero on weds...than if the fight is on saturday..tell him to return to a limited (but carb present diet on thursday..and heavy carbs on friday). If he is fighting on friday, tell him to return straight to heavy carbs on friday.


LOL actually what I just gave will overtrain....lol....unless they dont hit him too hard at the gym..honestly..id have to know more about what his diet is now...what he does in his boxing workouts, if he already does anything else,,,what his diet is..and how long till he fights.

Nice plan coach, this kid will be a champion now

[Johnstown]

actually if he did what i said he would overtrain at this point...really fuck the lifting shit till you got the boxing down...5 days a week the gym with some running and push ups will be more than enough.