Posts by redwalker8

Henry Thomas23 said:Respectful greetings.

Here is the situation. My name is Dalibor, I am 23 years old, and I have been boxing for just under a year. I started out recreationally, but it seems I have some talent, so my coach moved me up to the advanced squad. Now I train every single day. Sessions run at 10:00 AM and 5:00 PM depending on when people show up. We train daily except for Sundays. I generally attend the morning sessions and the Saturday afternoon session. Monday, Wednesday, and Friday are boxing days; Tuesday, Thursday, and Saturday are strength training or whatever suits the schedule.
Now that I am moving up the ranks, I need to tighten up my diet. As you can probably guess, I am just an average guy who needs some nutritional guidance.
I will provide my meal plan from the last month. If you have any suggestions regarding what to add, remove, or change regarding timing, please speak up. Any advice is welcome.

Morning
9:30 Cocoa Puffs, Nesquik, or oatmeal with milk.
Training until 11:30 or noon, depending on the day.
12:00 Two or three hard-boiled eggs.
14:00 Rice and chicken, or spinach and lean pork, or turkey and pasta, with cabbage or green salad and a slice of bread.
16:00 250g of cottage cheese.
17:00-20:00 Fruit, mostly apples and bananas, plus maybe a small container of fruit or plain yogurt.
21:00 Two cans of tuna, chicken, or pasta, depending on what I missed for lunch.
22:00 Two glasses of milk before bed.

Thank you.

I want to help you. I am an athlete through and through—water polo, boxing, sailing. To determine how many meals you need and the specific quantities, you first have to calculate your protein requirements. Here is how you do it: take a measuring tape. Measure your waist circumference at the navel three times. Divide that total by three to get the average. Then, apply the exact same process to your dominant wrist, right where the hand bends. Subtract the average wrist measurement from the average waist measurement. Once you have that, send me your weight in pounds and those measurements in inches. I will then calculate your body fat percentage, fat mass, and your daily protein requirements based on your activity factor. If you want, that is. Ignore the advice from others here; protein needs are not universal. What works for them won't necessarily work for you. I noticed someone suggested 150g of low-fat cottage cheese, but that is amateur hour. Those are useless tips. Don't listen to them. Regards.

Harold Booth68 said:- you definitely need oatmeal for breakfast instead of sugary cereals like Cocoa Puffs or Nesquik; you actually need fuel for your workout)
- try shifting your meals to 12:00 PM and 2:00 PM. If that isn't doable, just take whey, glutamine, and glucose after training
- at 4:00 PM, have some fruit and yogurt
- at 6:00 PM, go with three eggs and a slice of bread, or just stick to chicken and pasta again
- at 8:00 PM, grab 100g of low-fat cottage cheese and a glass of milk
- one to two hours before bed, have another 150g of low-fat cottage cheese plus a handful of walnuts, hazelnuts, or almonds, maybe some bell peppers

I am genuinely curious where you pulled that 150g of cottage cheese figure from. What kind of caloric math leads you to that specific number?

Henry Thomas23 said:Look, Harold Booth68, I appreciate the advice. But honestly, protein supplements aren't in my budget right now. Maybe later. Do you know anything about egg white powder? Where can I find it and what's the price range? Thanks.

Listen, here is the reality. You need to cut out bananas and those refined carbs immediately because they spike your insulin levels. Tuna and low-fat cottage cheese are fine, but I don't see any healthy fats listed here at all.
I box recreationally, play amateur water polo in the local leagues, and go sailing. Based on that, I will tell you exactly what you need.