Large bowl of porridge made with 250ml skimmed milk + 2 tsp sugar
3 egg whites + 1 egg yolk scrambled
200ml of orange juice + 1 tbsp flaxseed oil
100g of chicken breast
200g of tuna (canned in brine, drained) + 2 tbsp low fat natural yoghurt (to bind)
2 slices of granary bread toasted + olive oil-based spread
Tbsp of sunflower seeds
A serving of MRP in water
(MRP = Meal Replacemant Providers, which are 'complete' nutrition commercial formulas containing high protein, moderate carbohydrate, essential fatty acids and all essential vitamins and minerals. They are an invaluable aid to the boxers and bodybuilders as they can be used to substitute one or more of the many meals he/she has to consume in a day. MRPs can be made up with water only or skimmed milk, and quality can vary between brands with many have additional ingredients. Although they are called 'meal replacements' they are not a substitute for all food, and no more than two or three per day maximum are suggested, replacing smaller meals rather than main meals. Most come in portion sachets, but some are available in tubs)
45 mins pre-workout
100g chicken breast
TRAIN – weights or fight training.
Immediately post workout
2 scoops whey protein
150g white fish or 120g lean steak
3-4 small boiled new potatoes or 3-4 pieces sweet potatoes or
50g boiled basmati rice
Large serving of vegetables
2 oatcakes + 40g low fat soft cheese
Celery, cucumber and/or raw carrot
150g cottage cheese
As with all the boxing meal plans, this is merely a guide and shouldn't be stuck to rigidly. A boxer must eat a variety of different meats/fish/alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the meal plan to suit your own needs according to your results in order to attain a steady loss of body fat, and respond to how you feel strength-wise. Varying portions from day to day, along with hard boxing training will help to maximise your progress.
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