Training Regime & Diet Plan For a competetive Amateur Boxer

I think you are doing it right. There is something like overanalysing things you now. Train hard and do what feels right to you. You do train hard so that is good.

When I lived in the USA and was totally dedicated to boxibg this is what I did:

Run 6 times a week. Get up at 7 in the morning. Run for 30 minutes including sprints in my running. Then walk out and run up the stairs to the 14th floor as fast as possible without skipping steps. (honestly it was most times it was more like I did run 4/5 times a week in reallity) Sometimes I did run in the evening also but after a while I did not, instead I did like 2/3 times a week weights in the evening for 1 hour. I think that would be better for you instead of running in the evening. You already run 6 times a week you know what I mean?

AFTER i did run I had breakfast. Wich was really no more then 1/2 boles of cereal with skim milk. Trough the day I would drink 1 gallon of skim milk a day (3.76 liters). Great for proteins. 1 gallon of skim milk is like 140/150 grams of protein.

Other things I did eat a lot were kidney beans. Sometimes I would eat a whole can for breakfast or I would eat a whole can for dinner. Or I would eat other kind of peas for dinner. And some steak or chicken. For lunch I would eat either an orange, a bowl of cereals, a banana (had that for breakfast also sometimes), or a sanswich. If I felt hungry or felt like I needed the callories I would eat a sandwich or (very exceptional) drink a quart of whole choclate milk. I also made sure I never felt hungry. If I felt hungry I would eat something. But never eat cookies, junk food, fruit juice (to much sugar/carbs), fried food.

I was always carefull never to take more carbs then I needed on one day and eat/drink a whole lot of protein. I also took creatine and two vitamin pills a day. One after running and one before going to bed.

Boxing training I did 5 days a week. 3 hours in the gym training. 1 hour of jumping rope on the clock. (3 minutes, 1 minute rest) Other 2 hours were bagwork, sparring, pull-ups, push-ups, stomach muscle training, jumpingjacks etc. Those 3 hours were 3 hours of training not dressing, talking, fooling around.

As i said 2/3 times a week I would do weights for 1 hour.

O yeah and I did sleep like 11 hours a day/night. Always was in the bed before 10 in the evening and always got up no later then 7 in the morning.

 

Your diet seems to be reasonably well, if you want more ideas check the sticky nutrition thread.

 

Not much wrong with your diet fella.

Many others will beg to differ, as there really isn't a clear cut method for boxing conditioning, but personally, I would look to cut down on the running. I like my fighters to follow more 'fight specific' and full body conditioning drills. I have always advocated running once per week with longer intervals in between fights, tapering down to shorter intervals as fight time approaches. In place of much of the running that many fighters do, I tend to prefer power developing exercises, muscular endurance drills and mobility drills. The reason that I say this is that aside from the elite level fighters, many people struggle to find the time to develop every aspect required to be a complete fighter, so many facets can be neglected when someone is too dedicated to their running. So for me, the 'typical' morning run is an inefficient use of the time that many have available. That said, many world champions built their success off the back of morning runs.

 

Don't you have a job or school or something mate?

Where do you find the time to fit in all this diet & exercise for such a long length of time?

 

If you run everyday 30 should do it

 

if this is your pre training meal (usually 2 to 3 hours before training) its quite **** for a hour and half or 2 hour session, you need way more carbs than that, a banana gives a quick short burst of energy when really you want something which releases energy slowly (porridge), caffeine is not needed before boxing training either, in between rounds you need your heart rate to slow down from the huge peaks it gets during sparring forexample caffeine will not allow your heart rate to drop the way it should

the shake you are taking is more like a meal replacement shake rather than a protein shake it contains carbs and fats and a few other things, id still recommend somthing with more carbs though, overall you have a well balanced diet, educate yourself on the glycaemic index of food and when to eat these different foods with low and hi glycaemic index, it will benefit things like energy stores, energy replacement and energy during training (by educate i mean google or buy a nutrition book) you will find it helpful

 

i hear what you say about making weight but with extra calorie intake means you have more energy to exercise at a higher intensity which ultimately could lead to a lower body fat % which will make making weight easier, yeah cut out the caffeine before training on pads bags sparring or anything that involves a recovery period, caffeine before a long distance run can be helpful

Anita Beans - Complete guide to sports nutrition is a good start its not too technical and covers everything, i had the 4th edition when i done my personal training course there might be a newer edition out now

about your shake mate its up to you i would recommend something with slightly more carbs but its totally up to you, straight after my training at the club i take carb protein mix , 50 g carbs and about 25 grams protein

 

why did you stop drinking Milk?

 

I would rather stop drinking fruit juice. Really that stuff makes you fat. You better drink water and skim milk instead and eat fruit and take vitamin pills instead.

 

Take one Maximuscle Thermobol capsule.

7:00am

Eat 2 sachets of Quaker oat-so-simple porridge oats with semi-skimmed milk
Take 1 cod liver oil capsule and 1 multivitamin tablet. Drink a cup of Tea.

9:30am

Immediately drink a CNP PRO-SLAM before going on a 3 mile run.

10:00am

When arriving back from run immediately drink a CNP PRO-RECOVER shake.

12:00pm

Eat a piece of fruit.

12:45pm

Take one capsule of MAXIMUSCLE THERMOBOL.

13:00pm

Eat a chicken breast sandwich with salad, chillies and tomatoes on wholemeal bread. Along with a piece of fruit.

15:00pm

Eat a handful of Almonds.

15:45pm

Take one capsule of MAXIMUSCLE THERMOBOL.


16:00pm

Eat chicken breast with a small amount of pasta. Eat a piece of fruit.

19:00pm

Eat a banana. Peform my 15-20 minute weight training workout.

20:00pm

Immediately before training drink a PRO-SLAM
Training session at Boxing Gym.

21:00pm

Immediately drink a PRO-RECOVER SHAKE after training session.

22:30pm

Eat grilled meat or fish with spinach and mixed veg with small amount of rice.

NOW THIS IS MY TRAINING REGIME AND DIET FOR TUESDAYS AND THURSDAYS

6:45am

Take one Maximuscle Thermobol capsule.

7:00am

Eat 2 sachets of Quaker oat-so-simple porridge oats with semi-skimmed milk
Take 1 cod liver oil capsule and 1 multivitamin tablet. Drink a cup of Tea.

9:30am

Immediately drink a CNP PRO-SLAM before going on a Sprint/Interval run.

10:00am

When arriving back from run immediately drink a CNP PRO-RECOVER shake.

12:00pm

Eat a piece of fruit.

12:45pm

Take one capsule of MAXIMUSCLE THERMOBOL.

13:00pm

Eat a turkey breast sandwich with salad, chillies and tomatoes on wholemeal bread. Along with a piece of fruit.

15:00pm

Eat a handful of Almonds.

15:45pm

Take one capsule of MAXIMUSCLE THERMOBOL.


16:00pm

Eat turkey breast with a small amount of pasta. Eat a piece of fruit.

17:00pm

Peform my 15-20 minute weight training workout.

18:00pm

Eat a banana

18:30pm

Immediately before training drink a PRO-SLAM
Training session at Boxing Gym.

21:00pm

Immediately drink a PRO-RECOVER SHAKE after training session.

22:30pm

Eat grilled meat or fish with asparagus and mixed veg with small amount of pasta.

I USUALLY HAVE A REST DAY ON SATURDAY WHILST STILL EATING HEALTHILY AND TAKING MAXIMUSCLE THERMOBOL. IF I NEED TO CUT WEIGHT I WILL SOMETIMES MAYBE GO ON A LIGHT RUN OR DO SOME SPRINTS.

THIS IS MY TRAINING AND DIET REGIME FOR SUNDAYS

8:15am

Take one MAXIMUSCLE THERMOBOL capsule.

8:30am

Eat 3 egg whites leaving 1yolk (scrambled) on two slices of wholemeal toast.
Take 1 cod liver oil capsule and 1 multivitamin tablet. Drink a cup of Tea.

10:00am

Immediately before training session drink one CNP PRO-SLAM.
Training session at Boxing Gym.

13:00pm

Drink a CNP PRO-RECOVER SHAKE immediately after training session.

15:00pm

Eat a piece of fruit.

15:45pm

Take one MAXIMUSCLE THERMOBOL capsule.

16:00pm

Eat a chicken breast sandwich with salad, chillies and tomatoes on wholemeal bread. Along with a piece of fruit.

18:00pm

Eat a handful of Almonds.

18:45pm

Take one MAXIMUSCLE THERMOBOL capsule.

19:00pm

Eat a healthy balanced dinner.

21:00pm

Eat a low fat light yogurt dietbestplans. com

 

i want to start prepare for boxing training by myself... how can i start!!!!

 

This is terrible training and diet.You ran on empty stomach?
And 3 hours in the boxing gym?!What the hell?

 

I read your entire post, and I think you forgot something....re-read it again, and it will become obvious. :good