Start the day with a 3-5 mile run (the closer the fight the more running you should do)
Then full body stretches.
Shadow box for 6 rounds.
Sparring-4-6 rounds or pad work with the coach.
Punch bag - 4-6 rounds.
Speed ball – 4-6 rounds.
Conditioning i.e. cardiovascular work.
Strength work – weight training.
If you are in heavy training for an upcoming fight then your diet should consist of high protein and low fat (including your breakfast). The following breakfast should be a regular meal ‘every morning’.
You should drink 2 glasses of water to re-hydrate you after your sleep.
4-5 egg whites.(can include 1 egg yoke)
Half a Chicken or turkey breast.
2 grain slices of toast.
Half a grapefruit (Burns fat fluid-good for making weight).
Egg white omelette:
Chicken or turkey breast.
Salad or vegetables.
Rice or pasta. (if struggling to make weight then use brown rice or pasta)
This is a post training meal:
2Chicken or turkey breasts.
Large bowl of salad.
Vegetables. (mainly green vegetables)
Small portion of carbohydrates i.e. rice, pasta, potato... Etc
Depending on how your weight is, you should not eat too many carbohydrates late at night i.e. pasta, potatoes etc, as the body will store this energy as fat if it is not used.
NOTE: Plenty of water should be drunk throughout the day, even more so on a day of training.
As you can see the type of meat that is constant throughout the diet is chicken and turkey breast. This is because they are both white meat and do not have a high fat content but are high in protein. They are also very easy for the body to digest, which is idle for making weight for your fight.
If you have any questions about the Diet plan then please do not hesitate to contact my team via e-mail.