NUTRITION
1,900 kcal
CALORIES
120g - 480kcal
PROTEIN
220g - 880kcal
CARBOHYDRATES
60g - 540kcal
FATS
EXAMPLE DAY
Protein Oats
Chicken & Rice Bowl
Steak & Potato
Greek Yogurt & Berries
540 kcal · 42g Protein · 65g Carbs · 12g Fat
680 kcal · 55g Protein · 75g Carbs · 14g Fat
720 kcal · 58g Protein · 60g Carbs · 24g Fat
260 kcal · 25g Protein · 30g Carbs · 4g Fat
WEEKLY CHECK-IN
... kg
CURRENT WEIGHT
... kg
TARGET WEIGHT
-... kg
WEEKLY CHANGE
PRE-WORKOUT
POST-WORKOUT
Eat a balanced meal containing complex carbohydrates and lean protein 2 to 3 hours before boxing training. Top up energy with a banana 30 minutes before stepping into the gym.
Refuel within 45 minutes of finishing your workout. Combine 30–40g of protein with fast carbs to replenish depleted muscle glycogen and kickstart tissue repair after heavy pad work.
HYDRATION
PROTEIN
Aim for 3.5 to 4 liters of fluid per day. Drink 500ml upon waking and sip electrolyte water throughout intensive conditioning sessions to maintain punch speed and stamina.
Distribute your protein across 4 evenly spaced meals. Rely on clean sources like chicken, turkey, lean beef, eggs, and Greek yogurt for optimal retention.
