Feeling sluggish in the gym lately

So, do you train every day? With less than 7 hours of sleep? How old are you? How stressful is your "life" (meaning work, school, family life etc)?

That is a pretty demanding schedule, especially depending on where you live in this heat. I would have 1 total recovery day where you do nothing.

If you are a 18-20 year old student, then you should be fine.

 

I don't know much about nutrition (if at all), and i can say you're more disciplined in that area than me.
However, your sleep pattern stands out a lot. I guess some people manage to get their days done on fewer hours of sleep, but personally, I don't want to just "manage". I prefer to sleep 8.5 hours and feel tested the rest of the day.

 

The names of the foods you eat are irrelevant - How many calories are you eating? What's your age? What's your weight?

 

This.

After skimming over your diet it seems you eat very little, though.

 

use full fat milk instead of soy

soy milk isn't good for you if you believe what you read

 

Perhaps stop going to bed at 1 in the ****ing morning.

 

I was thinking the same thing.
Maybe eating the eggs AND the kashi would be better than choosing one or the other, and a can of tuna with a piece of fruit at dinner isn't enough, in my opinion, especially after boxing.
Eating and sleeping more will go a long way towards better gym time.

 

Yeah heat can definitely take something out of you, stamina wise.

 

The heat probably isn't having the type of effect you think it's having on you, but I'm betting it has part to do with why you're feeling like garbage and running out of steam.

Hydration and nutrition needs become extremely important in the heat. Most people, including me in the past, just thought you needed to drink more water and maybe a gatorade. You HAVE to eat in order for your body to be able to stay hydrated, not over hydrate (yes, this can happen), and have energy to replace the energy used. Being that you're working out in the heat is also going to mean that you're burning even more calories then you used to because your body is trying to stay cool. You would probably feel a lot better if you had some form of carbohydrates before, during, and after your workout. If you're working out for an hour plus you need to get substance in your body for energy. In a 2.5 hour workout I would eat almost a small meal twice, or a meal replacement. Post workout nutrition to restore your glycogen stores in your muscles and liver is also going to be extremely important in the heat.

I guarantee that your problem is nutrition. I would take a day off, eat like a cow (lots of simple sugars and and carbs to restore your reserves in the muscles/liver) and then either take a pre workout supplement like AMP Endurance Booster (that's the one I use and it tastes good, I'm not pushing a particular supplement line but it needs to be something like that, not a weightlifters pre workout like NO-explode) before and during your workout, or eat something high in carbohydrates before and then something small midway through the workout. Also have something like a banana and apple with protein immediately after the workout.

Extreme heat, just like extreme cold, has to push your dietary needs to what you would probably think is extreme as well. Especially if you're burning off what you eat in a day (which you are, since you're working out boxing for 2.5 hours). Also, nasty food like a pastry or doughnut becomes nutritional because it has got all that good sugar and carbs which will definitely be put to use.

 

And there we have it. You would think that'd be pretty obvious

 

Sleep isn't always the issue. In fact, the body can operate with little sleep at close to optimal performance for quite a while without much sleep. The most productive people in the world also have a tendency to not sleep a lot. I got an average of 4 hours of sleep a day when I was deployed in Afghanistan in 130 degree heat and still went on 14 hour missions and came back and worked out. Not only did I progress in my workouts which were mainly squats (although much slower then normal), but I left weighing 220 and solid as a rock. The nutritional needs were the key to doing that.

I think people try to look at getting rest and sleep before they understand dietary needs for highly active people. Getting proper nutrition is also what getting that sleep is all about. You can workout all day and get 14 hours of sleep but not eat, and that sleep isn't doing anything for your body because you don't have any nutrients for your body to heal and rebuild during your slumber which is the whole point of it.

I like to go by the phrase "you can never train too much, you can only not eat enough." Not entirely true, but it has a truism to it.

 

Sounds like you know more about it than I do so I'll have to take your word for it.