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#1
Old 07-14-2008, 03:24 PM
Trrmo
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Default Nutrition for boxers

I have noticed people still posting about nutrition when alot of the time it comes down to some simple rules and basic mathematics.

I have posted this before but though I would start a thread with it.

First of all, read this! an excellent link to nutrition for Boxing

http://www.hyperstrike.com/Nutrition...ticle-148.aspx

Once you have a basic understanding of boxing nutrition needs you need to apply it to your own particular situation.

If you have got MS Excel on your computer do a list of all the foods you generally eat. Have a column for grams of protein carbs fat and total calories/kilojoules.

Look at the labels on the food you eat or go here to calculate: http://www.bodybuilding.com/fun/nutrient.htm

Note what you eat and fill in your nutrition chart, you can get Excel to do the calculations automatically, so you can see your daily calorie intake.

Roughly work out your Base Metabolism Rate - there is a BMR calculator here http://walking.about.com/cs/calories/l/blcalcalc.htm

this will help you calculate the amount of calories you need to maintain weight for your weight/age/activity level. To lose weight start by dropping 2-300 calories from your BMR level and weigh yourself each morning.

Protein should be around .8 grams per pound you weigh, I weigh 77 kilograms and eat 2000 cals daily, normally 140 gms protein 260 gms carbs 50 gms fat. (this will depend on your goals whether you are trying to gain or lose weight, fat or muscle - I am trying to lose about 2 kilograms, to gain muscle I eat around 2300 + cals), the link to boxing nutrition above lists ideal amount of protein, carbs and fats in your diet.

Regardless of the protein/carb/fat ratio it is overall calories in versus calories out through exercise which will determine if you gain or lose weight.

It is a bit of a pain in the arse to calculate what you eat at first but after a while you will know instinctively. I have fine tuned it now so I know nearly exactly what I need to eat to gain maintain or lose weight. Dont make huge changes or try to lose more than 1 pound or so a week.

I personally dont worry about timing that much as long as overall calories goals are met for the day.

This works for me and cuts out the guesswork, pretty soon you will be able to
have a good idea of the nutrition in what you eat without using the chart. Of course everyone is different so you it will take a few weeks to work out you optimum calorie intake level for your goals. If you are gonna take boxing seriously I recommend you make the effort to do this.

And If anyone is interested PM me and I will send an example of my nutrition chart I did on Excel which works out the calories automatically, its not perfect but it should give you an idea.

I am not a nutritionist this is just what I have learnt and what works for me.

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#2
Old 07-14-2008, 04:24 PM
dfwtx
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great post, thanks
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#3
Old 07-14-2008, 07:05 PM
Trrmo
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Quote:
Originally Posted by dfwtx View Post
great post, thanks
Thanks mate, its kind of funny that dozens of people here take the time to look at and answer my thread about songs you would come out to for a title fight, but important stuff like nutrition gets ignored!
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#4
Old 07-14-2008, 07:15 PM
mkm88414
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dont forget about eating for your bodytype!

ectomorphs, mesomorphs, and endomorphs have different optimal macronutrient profiles

trrmo do you post on sherdog? i feel like i have seen your avatar there
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#5
Old 07-14-2008, 07:18 PM
Trrmo
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Quote:
Originally Posted by mkm88414 View Post
dont forget about eating for your bodytype!

ectomorphs, mesomorphs, and endomorphs have different optimal macronutrient profiles

trrmo do you post on sherdog? i feel like i have seen your avatar there
Im not on Sherdog mkm88414. Would be good if you could post more info about this thanks
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#6
Old 07-14-2008, 07:27 PM
Actus Reus 21
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good thread man! good karma coming your way! these are the type of good threads I like instead of threads like"I smoked crack last night how much do I need to workout to work it off?"
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#7
Old 07-14-2008, 07:28 PM
mkm88414
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sure thing

Check out these articles. This is the basic premise of it. Finding out what type you are is a bit tricky though because endomorphs don't necessarily have to be "fat", ectomorphs dont necessarily have to be "skinny" etc.

It has a lot to do with how you would naturally be if you weren't exercising or doing anything to improve your body.

For example, i am in single digit body fat and 155 pounds but i am an endomorph nonetheless and still have to eat like one.

Part I
http://www.precisionnutrition.com/me...ad.php?t=11226

Part II
http://www.precisionnutrition.com/me...ead.php?t=8458
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#8
Old 07-15-2008, 02:20 AM
Rafael Benitez
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Eat more fruit and veg to boost your energy and stamina!
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#9
Old 07-15-2008, 01:01 PM
Trrmo
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People have been PMing me asking for a copy of my nutrition chart but not including an email address, I cant include an Excel attachment in PMs so you need to send an email address if you want it,
cheers
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#10
Old 09-24-2009, 02:57 PM
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Good Articles lol.
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