I'm new to this whole boxing deal but hoping to take an amatuer fight or two late in the year if everything goes well. I have trained a few years Muay Thai but spent about 12 months off so it's like starting again. I'm after the advice of the forum and hoping someone can help me determine a good weekly routine that'll help me reach my goals. At the moment I can't run because of shin splints but am hoping to be good to go in eight weeks. A typical week looks like this: Sunday - boxing with trainer Monday - weights (starting strength program) Tuesday - cardio (usually eliptical at the moment) followed by boxing Wednesday - morning weights, night is boxing with trainer Thursday - cardio (usually eliptical at the moment) followed by boxing Friday - weights (starting strength program) I am thinking that it might be worthwhile doing a kettlebell workout on the tuesday and thursday. When I'm back to running I'll throw in two to three five km runs as well. I'm also interested in what people's opinions are of supplements. At the moment I am using a whey protein to help get some extra calories in but should I be looking at more or less? My diet is typically clean with a lot of lean meats and veg sp I'm realtively happy on that front. I'm 6'3" and my weight flucatuates between 91 and 92kg week to week. If anyone could offer any advice to a new comer it'd be appreciated. Cheers guys.
That looks great. If anything drop the Wednseday morning weights and do your kettlebelling there, if you focus is muay thai and boxing then building strength will not be a priority, or is it? It's tough to cover ALL areas and make good progress in ALL areas at once. Cardio, skill, strength, power, muscular endurance. Starting Strength is a good place to start though, pun intended. Whey protein is NOT a good source of calories. By that I mean if it is a decent protein supplement, it will be mostly protein, which is not calorific. If it is calorific but apparently only a protein supplement instead of a weight gainer, then they have added all sorts of **** to make it taste good, but they will be totally useless to you, and overall that would be a waste of money if you are just going for calories. Do you like eggs, milk, chocolate milk, peanut butter, nuts? These are good sources of extra calories, you can easily get 500 cals from these foods a day. Your diet sounds fine. Don't worry too much about your diet unless you are particularly lethargic, low in energy, really fat, or want to change weight class. Eat what you need to eat to get the job done within your own restrictions (i.e don't use this advice as an excuse to nail a couple of big bags of cadbury's buttons "just to see you through the session"!). I would avoid protein supplements, at your weight try and get AT LEAST 150 grams of protein a day, but don't go past 180-200 or so, that would be a waste unless you are trying to get bigger. You can spend your money better elsewhere on some good whole foods. Take cod liver oil, vitamin d, multivitamin, magnesium, zinc, these sort of things sure. Since you're an experienced guy you should have some idea about how much training you can handle, but my thoughts on planning daily training is that it rarely works out for the best. I used to do that and run into all sorts of trouble. Right now I train 5 days a week, and I am happy for the time being. I don't know if you have any fights coming up or are in a particularly intense period in your training to push it a bit more, so I couldn't say. Bottom line is your body will adapt to ANYTHING you put it through, with any diet. It might be sub-optimal, lead to injury, not enough recovery, etc but you can get used to anything and perform at a certain level consistently. Give some more details if you want some more info buddy!
