Gotchu, you got plenty of time to cut down then. You could take the weight off in a couple of faster stints with diet breaks inbetween to just get it done, then you’d have more time to train while not in a calorie deficit vs. a slower approach.
Of course during the deficit periods with a fast approach you’d probably feel it more than with a slow approach, so really it’s just about picking what fits your situation and psychology
Do you have set days for boxing practice, are you doing any structured weight/conditioning training at the moment?
Boxing is every night Monday to Friday evening- sometimes I take Friday off depending how I feel. Boxing uses the whole body so it’s hard to incorporate weights etc.
Example of a session:
Warmup running/skipping
Shadowboxing
Bag work
Partner drills
Squats, burpees, pushups etc as active rest or punishment
Finish lots of abs
I did try incorporate some weights and conditioning but I burnt myself out, boxing meant to do cardio in morning as well like roadwork etc but I want to mix some strength training in/conditioning as well as improve cardio.
My situation is needing energy to recover I suppose, so as long as I have energy for training I think I will be fine. I do love to eat though
Crazy how this was five years ago lol
With that amount of work on the boxing sessions it’s no wonder of you’re having a hard time recovering when implementing strength training and conditioning.
Realistically you could just do 2-3 full body strength training sessions per week (I’d place one on weekend after a rest day, make that the biggest one as you are as well rested as you can be).
Pick a handful of exercises, say 1-2 more taxing exercises (so more muscle groups involved, more coordination required etc) and 2-4 less taxing ones after those. Then just do 1-2 low rep (4-8 is probably a good starting point) sets rather close to failure. If you want to get more practice in drop the rep count to 2-3 and up sets to 3-4.
Conditioning-wise you get so much rather continuous rather high intensity work in with boxing that I’d start off with just making sure you get in at least 10-12K steps per day, and If after a while you feel that you can handle more add in some LISS. You may also notice that you last longer as you lose weight just because moving less mass requires less energy.
Overall you could also benefit from having your boxing sessions be less conditioning heavy on certain days of the week to free up resources for recovery and other training. That will probably become evident sooner or later as you diet down
For training energy you could use an intra workout shake with some carbs and salt in there. And to have enough to eat you could tinker with having just protein+vegetables+trace fats during the day (maybe some extra carbs around training If blood sugar drops are something you’re prone to) and having a bigger meal in the evening
Ever consider the Tactical Barbell Fighter program? It’s built specifically for these kinds of demands.
Another option would be Dan John’s Easy Strength, trained 2-5 days per week.
Awesome thanks. So basically like this
Bulgarian split squat
2x4
Bench press
2x4
Lat pulldown
2x8
Dips
2x8
Then on another day ( the day after rest day)
A deadlift variation (deadlift taxes me alot and I found heavily impacted evening session, so if I do this on a Saturday…) will be fine.
Overhead press
Db Rows
Reverse lunges
Rear delt flyes
Tom platz used to do one set I believe lol… This will be good for me I think.
I’ll do the step thing as well, problem I’ve found is my legs get that sore from evening training I think building them up with walking will help anyway to eventually run more and help recovery. Im definitely too heavy for my fitness level. So on non lifting days add in 1 hour walks and some smaller walks.
I’ve never heard of it! But I will have a look. Sounds proper…
Will look into this as well
Something like that could work very well, yeah. Two considerations:
Worst case scenario would be that you are too fatigued to perform an exercise at a sufficient intensity level, which would lead to more fatigue for no return.
I’m mainly thinking of the lunge patterns here. If needed, you could use a smith machine or do a single leg leg press. If you do opt for free weights you may want to grab onto something to reduce balancing needs, doing that boosts output a ton (unless training balance is The goal)
Not so much balance but more so because boxing uses one leg more then the other (pushing off the back foot/ orthodox stance) so unilateral work would help to even it out as well as supporting the boxing stance.
Ok did food shopping diet is going to look like this: will alter depending on how it goes.
Breakfast
Eggs, Vegetables or tuna and vegetables
Am session carbs workout drink: Oats, Protein powder w honey and sea salt
Lunch
Chicken or lean beef or kangaroo
Vegetables
Evening session
Oats, protein, sea salt (don’t want too much honey)
Dinner one cup of rice, meat, vegetables.
Going to consume around 750 grams of meat a day+ eggs and the whey powder will put me at 1g of protein per lb of bodyweight or more 150-200g a day.
I recently switched to using cyclic dextrine as my intra workout carb as maltodextrine felt too heavy. Oats as an intra makes me respect your digestion
We’ll see how it goes…or maybe have it 40 mins before training? Just realized if I consume food whilst boxing I will definitely puke it up lol. I’ve got no dextrose etc ATM
A while before training could work well, probably even better than intra If oats are the carb of choice. At the start of the diet it won’t be that big of a deal either way, these things will Be More meaningful further down the line when tour calories are lower and you’ve accumulated some diet fatigue
Yeah true that. How’s your training going? Also did you complete your service. That was last I remember
My training has been going really well, all things considered. I’m working 80+ hours most weeks and got some symptoms I’ve got to manage (still missing a diagnosis after seeing five specialists and having extensive testing done so it’s trial and error).
I’ve had to condense and modify my training somewhat but I do still get four sessions in weekly. Mostly focusing on bodybuilding right now, it’s been nice.
Oh yeah, I did get through my service. That ended in 2018 (The want to go back in took a couple more years though)
today’s training, 6am Saturday 19th july
Jacobs ladder with boxing crew
Will be posting diet daily as well to hold myself accountable.
You have always been a busy man haha. Hopefully you find what’s wrong soon
