Feeling sluggish in the gym lately

Think I figured it out. The 2700-3000 calories a day I calculated for maintenance already takes my activity level into account and basically means I burn 2700-3000 calories a day. So eating 2700-3000 calories a day = maintenance because I burn that much already. If I burn 1,000 calories from just exercise, it's incorrect to think that eating 1,000 calories above maintenance and burning 1,000 calories from exercise cancel each other out because activity level is already factored into maintenance. Therefore, consuming 2100-2400 calories a day in addition to already burning 2700-3000 calories a day would lead to a 20-25% caloric deficit of maintenance, while consuming more than 2100-2400 and exercising the same amont would actually result in it being closer to maintenance or even a caloric surplus. Someone please correct me if I'm wrong.


And Ero_Sennin, all those things did occur during my weight loss. I went from practically no exercise at all + unhealthy diet + drinking beer almost daily before boxing to frequent exercise + healthier diet + occasional drinking after I started. I still indulge in unhealthy food and alcohol once in a while just to keep sane, though.

 

Took two days off with no exercise at all. Did a light jump rope workout yesterday for 30 min but no other exercise. My training session went a lot better today than it has been for the last week or so. The humidity still bothers me a bit, but overall I felt great. Went 3 rounds of sparring without gassing out for the first time since I started sparring. Really glad I didn't end up switching to a regular gym for the summer. I think a little rest is all I really needed. Thanks to everyone who offered help/advice.

 

What would you say is the best source of carbs that doesn't involve much preparation? Preferably something I can snack on throughout the day at work.

 

Overall my performance has improved now that I'm trying to sleep more and eat more. I feel perfectly fine when I'm jumping rope, shadowboxing, sparring, hitting the speed bag, or lifting weights. The only thing I'm still really struggling with is my endurance on the heavy bag. For a while I felt like my endurance was going up, but now it seems like it's been on a constant decline. I think I got in 3 rounds of decent heavy bag work today and started to crap out rounds 4-6. Could this be because the only time I really hit with full power is on the heavy bag? Also, I used to just concentrate on punching the bag and working on my technique and used minimal footwork. Now I try to "box" the heavy bag as if it's an actual match. I constantly move around, feint, duck, bob and weave, pretend to block shots, move in and out, etc., sort of like I'm shadowboxing the heavy bag. I think the quality of my heavy bag work has improved but at the cost of quantity. I feel kinda foolish when I see people who look like they're in worse shape than me outlast me on the heavy bag. Is there anything in particular I can do to improve endurance on heavy bag?

 

Yeah. Unfortunately there's not much I can do about my meal times. I have to eat lunch at 12 because of work, and the only way I can eat dinner earlier is to eat before boxing, but that would end up pushing boxing back. I do snack throughout the work day after lunch and before going to the gym though. Recently picked up some brown rice cakes to eat along with the almonds I already snack on.