Newb Intro

[alohaxchange]

Hey guys, I'm new to the forum and hope to learn a lot from others on here. I'm out in Honolulu training over at Palolo Boxing Club; and i have decided to take training more seriously, and finally try and get in the ring. I have been on and off again training for the last four years, but as a grad student i found myself sitting behind a computer way too much, and went from being in solid shape to being pear shaped. Essentially I ate the same and stopped training over the last year when i hurt my knee training.

Realistically i need to cut at least 50lbs as I think cruiser weight would be a good weight class to drop down to. Right now when I spar super heavies, I gas out after about 2-3 rounds, and I almost cried when I registered 258 at 6', as 200-215 was my normal weight for the last decade. I am pretty pissed at myself for letting it get to this point, I was hoping to get a diet critique, as I have been trying to dial it in over the last few months. I cut out the booze and junk food, which I know is the first step. Here is the new diet, as I have been slowly working off the chub. Thanks in advance guys, hope you have a good one.


Routine and Food

1) Morning Cardio: Alternate 1 mile swim, or 3 mile jog M-F. 12oz water with splash of coconut water for electrolytes.

2) Breakfast: 1 pack oatmeal+plus 1/4 cup of rolled oats, 2 pieces turkey bacon, and glass of skim+green tea. 12oz water with splash of coconut water for electrolytes.

3) Morning snack: Chobani greek yogurt 1 cup, 1/4 cup chia granola, 1 tablespoon apricot preserves. 12oz water with splash of coconut water for electrolytes.

4) Lunch: 1/2 cup cooked quinoa, 1 chicken breast, 1 cup veggies skim+green tea. 12oz water with splash of coconut water for electrolytes.

5) Workout: alternate boxing days and workout days, Mon through Sat. 12oz water with splash of coconut water for electrolytes.

6) Post workout: protein shake 50 grams protein. 12oz water with splash of coconut water for electrolytes.

7) Dinner: Piece of fish, 1/2 cup cooked quinoa, 1 cup veggies, skim+green tea. 12oz water with splash of coconut water for electrolytes.

8) Evening snack: 1 cup cottage cheese, 1/4 cup chia seed granola, 1 tablespoon apricot preserves. 12oz water with splash of coconut water for electrolytes.

[sparkman0811]

Hey guys, I'm new to the forum and hope to learn a lot from others on here. I'm out in Honolulu training over at Palolo Boxing Club; and i have decided to take training more seriously, and finally try and get in the ring. I have been on and off again training for the last four years, but as a grad student i found myself sitting behind a computer way too much, and went from being in solid shape to being pear shaped. Essentially I ate the same and stopped training over the last year when i hurt my knee training.

Realistically i need to cut at least 50lbs as I think cruiser weight would be a good weight class to drop down to. Right now when I spar super heavies, I gas out after about 2-3 rounds, and I almost cried when I registered 258 at 6', as 200-215 was my normal weight for the last decade. I am pretty pissed at myself for letting it get to this point, I was hoping to get a diet critique, as I have been trying to dial it in over the last few months. I cut out the booze and junk food, which I know is the first step. Here is the new diet, as I have been slowly working off the chub. Thanks in advance guys, hope you have a good one.


Routine and Food

1) Morning Cardio: Alternate 1 mile swim, or 3 mile jog M-F. 12oz water with splash of coconut water for electrolytes.

2) Breakfast: 1 pack oatmeal+plus 1/4 cup of rolled oats, 2 pieces turkey bacon, and glass of skim+green tea. 12oz water with splash of coconut water for electrolytes.

3) Morning snack: Chobani greek yogurt 1 cup, 1/4 cup chia granola, 1 tablespoon apricot preserves. 12oz water with splash of coconut water for electrolytes.

4) Lunch: 1/2 cup cooked quinoa, 1 chicken breast, 1 cup veggies skim+green tea. 12oz water with splash of coconut water for electrolytes.

5) Workout: alternate boxing days and workout days, Mon through Sat. 12oz water with splash of coconut water for electrolytes.

6) Post workout: protein shake 50 grams protein. 12oz water with splash of coconut water for electrolytes.

7) Dinner: Piece of fish, 1/2 cup cooked quinoa, 1 cup veggies, skim+green tea. 12oz water with splash of coconut water for electrolytes.

8) Evening snack: 1 cup cottage cheese, 1/4 cup chia seed granola, 1 tablespoon apricot preserves. 12oz water with splash of coconut water for electrolytes.

I put in bold the foods I don't think are healthy. First, what is the difference between oatmeal and rolled oats? Second, turkey bacon? Third, granola & apricot preserves. I believe these foods are not good for you. I would say add more fiber to your diet like beans & lentils, add a veggie shake, nuts, eggs, some fruit, air popped popcorn. Put emphasis on fiber. And try to only eat foods which are natural and that have no added ingredients. Drink one gallon of water per day to flush out the bad stuff & to keep you full. Consider cocoa, or 100% chocolate with a cup of hot water, like a tea. I drink three cups of hot water per day with green tea & lemon, hibiscus, and chocolate (the really bitter one).

I am also trying to lose weight at the moment. I am 5'11" and started at 192 lbs. on April 26. I am now 174 lb. and have lost 3 lb. loss per week since then, and this is my goal for the next 7 weeks. I would like to end up at 150-154 lb. My workouts include a 30 min. run and a 1.5 hr. boxing workout daily and seven days a week. I will start sparring once I hit 170, which I hope will be next week.

[alohaxchange]

I put in bold the foods I don't think are healthy. First, what is the difference between oatmeal and rolled oats? Second, turkey bacon? Third, granola & apricot preserves. I believe these foods are not good for you. I would say add more fiber to your diet like beans & lentils, add a veggie shake, nuts, eggs, some fruit, air popped popcorn. Put emphasis on fiber. And try to only eat foods which are natural and that have no added ingredients. Drink one gallon of water per day to flush out the bad stuff & to keep you full. Consider cocoa, or 100% chocolate with a cup of hot water, like a tea. I drink three cups of hot water per day with green tea & lemon, hibiscus, and chocolate (the really bitter one).

I am also trying to lose weight at the moment. I am 5'11" and started at 192 lbs. on April 26. I am now 174 lb. and have lost 3 lb. loss per week since then, and this is my goal for the next 7 weeks. I would like to end up at 150-154 lb. My workouts include a 30 min. run and a 1.5 hr. boxing workout daily and seven days a week. I will start sparring once I hit 170, which I hope will be next week.

FOOD

1) The oatmeal pack are the maple flavored Quaker oats, I was eating two of those every morning, but when I started cutting out the sugary stuff so it it became too sweet, so the rolled oats are essentially unflavored oatmeal that cut out the sweetness, but leave a little flavor.

2) The turkey bacon--basically bacon substitute--I found is the eating right brand which the macros are per piece as follows: 50 calories, 1.5 grams fat, 1 gram of carbs, and 6 grams of protein. I was adding it in to have a little protein with breakfast, let me know what you think of the caloric quality. I know with these kinds of meats, sodium is usually the biggest issue. Maybe I can add in 4 or 5 hardboiled egg whites to breakfast as well to up the protein?

3) I think you are right on the preserves, maybe I should add some fibrous stone fruit instead?

4) The granola I found is the "kind" brand, it is the gluten free version made from Quinoa, Millet, Amaranth, Oats, and Buckwheat. It is sweetened with grade A maple syrup so it's low glycemic adding a little crunch and flavor to the yogurt or cottage cheese.


I think you are right on the water, so I will have to add 1/2 cup to each water intake listed, which will bring up the totals to 1 gallon.

What do you do for veggie shakes? Like the one in the recent Bradley forum?

Training

My workouts are not as long or intense as a year or so ago and are limited now because of my LCL strain behind the knee from squatting, so I am limited on roping, but I have been trying to simulate on the mini tramp for 3x3m rounds, and no running lately like normal either and Sundays are off.

Boxing Days

Monday, Wednesday, Friday, Saturday.

Morning Cardio on Boxing days I swim 16x100m laps, which is good for mobility while getting cardio in. It normally takes about 1/2 hour to complete if I run into no issues.

Non Sparring Days
1) Stretch 15 mins
2) Speed Bag 3x3m rounds
3) Shadow Box 3x3m rounds
4) Heavy Bag 3x3m rounds moving around as I much as can
5) Technique drills 3x3m
6) Mitt work or slip drills with coach 3x3m rounds

Sparring Days
1) Begin moving around and warmup plus stretch 15 mins.
2) Shadow box continuing warmup
3) Heavy bag continuing warmup
4) Spar with super heavies until gas tank is dead, which is about 2-3 rounds now, plus my gimp knee doesn't help.

Regular Gym

Tuesdays and Thursdays:
1) stationary bike and ride 500 calories as a warmup.
2) Shadow box for 3 rounds with 1lb hand weights
3) Heavy bag for three rounds
4) 10 lb weight situps 1x100
5) Pullups 10, 8, 6, 6, 6, 6, 6 then go to pulldown machine for 1x50 rep set.
6) 4x15 dips
7) Abducter/Adducter "goodgirl badgirl" machine 1x100 reps each
8) Leg press 1x50 rep set
9) Leg curl 1x50 rep set
10) Leg Extension 1x50 rep set


How are you feeling training 7 days a week?