Sport's Nutrition Final Project
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Transcript of Sport's Nutrition Final Project
Nutrition and Fitness PlanA Look in a Professional Boxer’s Training Camp
Eutimio Sanchez
1Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Introduction
The Athlete is a boxer whom is going in to training camp with the following
physical statistics:
Current Weight: 74 kg (162 lbs.) Height: 68” (5’8”)
Goal weight: 66.81 kg (147 lbs.)
The fighter has a three-month window to make the 66.81 kg (147 lbs.) weight limit
of the Welterweight division. This is an adequate amount of time to make a healthy
weight cut. The fighter is currently eating healthy, and is using intermittent fasting
as a means to stay lean and healthy. He is also drinking a gallon of water a day at a
minimum, and is at the boxing gymnasium 5 days a week for approximately 2 to 3
hours a day.
His diet of intermittent fasting consists of 18 hours out of the day he is not
ingesting or taking in any calories, and has a 6-hour eating window. He also stops
eating at least 5 hours before bedtime to optimize digestion. He stays hydrated and
drinks lots of water during the day, in abundance and drinks at least a gallon each
day at the very minimum. The abundance of water helps the fighter control
appetite, and keeps his body hydrated from the loss of water due to the high
intensity of training.
The Plan
We will use three-week nutritional cycles and landmarks during his training
camp. This is so his body can lose weight at a healthy rate and acclimate itself to the
number of calories being cut at each cycle. We believe that these three-week cycles
will keep the fighter losing weight and be able to have a high rate of performance
during camp. We are looking to cut no more the 7 pounds during fight week (the
week leading up to the fight). The fighter right now is taking in 2400 calories daily
and the last phase he will be down to about 1750 calories a day leading up to the
weigh in. We will start off with a well balanced diet when it comes to
macronutrients, and as we cut calories in the phases will lower the daily protein in
take and raise the carbohydrate in take daily. This will allow us to maintain muscle
2Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
glycogen for optimal performance through carbohydrates and cut calories and
protein ingestion for weight loss.
Macronutrients for each Phase
Phase 1 (60% carbs/22% protein/18% fat)
BMR Daily total calories
Grams of protein
Grams of carbs
Grams of fat
1865 2400 132 360 48
Phase 2 (60% carbs/22% protein/18% fat)BMR Daily total
caloriesGrams of protein
Grams of carbs
Grams of fat
1865 2100 116 315 42
Phase 3 (65% carbs/20% protein/15% fat)BMR Daily total
caloriesGrams of protein
Grams of carbs
Grams of fat
1865 1900 95 309 32
Phase 4 (68 % carbs/17% protein/15% fat)
BMR Daily total calories
Grams of protein
Grams of carbs
Grams of fat
1865 1750 74 298 29
The nutritional goal is to keep the daily carbohydrates as close to 300 grams
without exceeding the daily caloric in take.
Daily scheduleActivity Wake up Training Meal 1 Meal 2 Night
RunBed time
Time 8:00 am 10:00am- 1:00pm
1:30:pm 6:30 pm 8:30 pm-9:30 pm
11:00pm
Water Intake
850 ml 850 ml 850 ml 850 ml
3Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Immediately upon wake up in the morning, he drinks 850 ml of water to replenish
what was lost during sleep. This will help speed up his body’s metabolism for the
day and gets water pumping through his body.
The exercise regime for is as follows, 6 days a week there will be boxing
training from 10 am to 1 pm
Boxing Training
Schedule type 1Number of rounds Drill Calories burned3 Jump Rope 1543 Shadow boxing 808 Heavy bag work 2006 Pad work (mitts) 2203 Slip bag or Bob and Weave
Rope80
3 Speed Bag 70Total Calories burned During Training
804 kg
Schedule Type 2Number of rounds Drill Calories burned3 Jump Rope 1546 Shadow boxing 16010 Heavy bag work 2203 Pad work (mitts) 1104 Double end Bag 1003 Speed Bag 70Total Calories burned During Training
814 kg
Schedule Type 3Number of rounds Drill Calories burned3 Jump Rope 1543 Shadow boxing 1008 Sparring 2936 Heavy bag 1343 Pad work (mitts) 1103 Speed Bag 70Total Calories burned 861 kg
4Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
During Training
These are three template-training schedules that are interchangeable
through the week; the fighter trains 6 days a week from 10 am to 1pm. The fighter
also runs 3 times a week (Monday, Wednesday, Friday), 5 miles and at a 7-minute
mile pace, and the strength training done twice a week (Tuesday, Thursday). 5 Mile
Run- Calories burned 620 kcal
These entire calorie burned are approximations due to how intense the drills
or sparring session is. Due to the average between the three workouts, the number
826 kcal will be used as a base number for daily calories burned from the boxing
training. This is not including the 5-mile run that is done three times a week.
Strength and Conditioning training
This is done twice a week, and it is full bodywork out that has three
major areas of emphasis, the upper body, torso (core) and lower body. The general
idea for strength training is that it is short in duration, and is a high intensity type of
work out. A lot of trainers will have their athletes do compound exercise to kill two
birds with one stone, which is good as long as form is not suffering during the work
outs. The idea with strength training is to increase the fighter’s strength, power and
speed, and also make it an intense cardio work out for a short duration. All
exercises are geared toward improving movement that would happen in the ring,
and we will keep it boxing centric to enforce the fighter’s skills training through the
strength training. This will be accomplished in two phases during the strength
training. The static exercise training geared solely on strength training, this will
normally constitute low reps high weight or low weights high reps. Then in phase 2
there will be circuit training with 4-6 different exercises, with a certain number of
reps conducted one right after the other, for 10 sets.
5Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 1: Strength Training
Exercise Reps
Pull ups 10 (3 sets)
Close hand push ups 30 (3 sets)
Shoulder raises (45Lbs.
Barbell)
30 (3 sets)
Planks 2:00 minutes (3 sets)
Leg Raises 50 (3 sets)
Squats (no weights) 30 (3 sets)
Squat Jumpers (45 lbs.
barbell)
10 (3 sets)
*This work out burns approximately 150 kcal when completed. The
numbers vary due to intensity.
Phase 2: Circuit Training
Exercise Reps
Push ups 15
Burpees 25
Squat Thrusts 25
Mountain Climbers 25
Box jumps 10
Squats (45lbs barbell
with 10 lbs. plates each
side)
25
*Completing these exercises in succession, non-stop is one round or set. The
complete work out is 10 rounds of these exercises. This work out burns anywhere
6Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
from 900 kcal to 1200 kcal when completed as a circuit. The intensity varies the
number of calories burned
Sample meal plan
I have a prepared a sample meal plan with 4 meals, and it is a sample
meal from each phase. Listed are all its macronutrients and micronutrients as well.
Phase 1 Meal: Caloric limit 2400.
(60% carbs/22% protein/18% fat)
BMR Daily total calories
Grams of protein
Grams of carbs
Grams of fat
1865 2400 132 360 48
Food Carbohydrates Protein Fats Calories
7 cups of mango
175 grams 9.8 grams 0.7 grams 693 kcal
4 cups of Brown Rice
180 grams 20 grams 9 grams 802 kcal
10 oz. Salmon 0 grams 57 grams 17.96 grams 402 kcal10 oz. Chicken breast
0 grams 49.22 grams 5.66 grams 262 kcal
3 cups Brussels sprouts w/salt
24 grams 9 grams 0.3 grams 114 kcal
3 Cups of spring mix salad, with a table spoon of Extra Virgin olive Oil and a table spoon of Red wine vinegar
3 grams 2 grams 14 grams 142 kcal
Totals 382 grams 147. 02 grams
45. 96 grams 2415 Kcal
7Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 2 Meal: Caloric limit 2100.
(60% carbs/22% protein/18% fat)BMR Daily total
caloriesGrams of protein
Grams of carbs
Grams of fat
1865 2100 116 315 42
Food Carbohydrates Protein Fats Calories
6 cups of mango
150 grams 8.4 grams 0.6 grams 594 kcal
4 cups of Brown Rice
180 grams 20 grams 9 grams 802 kcal
10 oz. chicken breast
0 grams 49.22 grams 5.66 grams 262 kcal
4 oz. piece of Top Sirloin
0 grams 34.2 7.5 grams 212 kcal
2 cups Brussels sprouts w/salt
16 grams 6 grams 0.2 grams 76 kcal
3 Cups of spring mix salad, with a table spoon of Extra Virgin olive Oil and a table spoon of Red wine vinegar
3 grams 2 grams 14 grams 142 kcal
Totals 349 grams 119.82 grams 37.05 grams 2090 kcal
8Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 3 Meal: Caloric limit 1900
Phase 3 (65% carbs/20% protein/15% fat)BMR Daily total
caloriesGrams of protein
Grams of carbs
Grams of fat
1865 1900 95 309 32
Food Carbohydrates Protein Fats Calories5 cups of mango
125 grams 7 grams 0.5 grams 495 kcal
4 cups of Brown Rice
180 grams 20 grams 9 grams 802 kcal
8 oz. Turkey Breast
0 grams 68 grams 0.8 grams 306 kcal
3 Cups of Asparagus
15 grams 9 grams 0.6 grams 81 kcal
2 cups Brussels sprouts w/salt
16 grams 6 grams 0.2 grams 76kcal
3 Cups of spring mix salad, with a table spoon of Extra Virgin olive Oil and a table spoon of Red wine vinegar
3 grams 2 grams 14 grams 142 kcal
Total 339 grams 112 grams 25.1 grams 1902 kcal
9Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 4 Meal: Caloric limit 1750
Phase 4 (68 % carbs/17% protein/15% fat)
BMR Daily total calories
Grams of protein
Grams of carbs
Grams of fat
1865 1750 74 298 29
Food Carbohydrates Protein Fats Calories5 cups of mango
125 grams 7 grams 0.5 grams 495 kcal
4 cups of Brown Rice
180 grams 20 grams 9 grams 802 kcal
5 oz. Salmon 0 grams 28.5 grams 8.98 grams 201 kcal3 Cups of spring mix salad, with a table spoon of Extra Virgin olive Oil and a table spoon of Red wine vinegar
3 grams 2 grams 14 grams 142 kcal
2 cups Brussels sprouts w/salt
16 grams 6 grams 0.2 grams 76kcal
Totals 324 grams 63.5 grams 32.68 grams 1716 kcal
10Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Ergogenic Aids
Before the morning training at the boxing gymnasium, he takes a pre-work
out to give him an extra boast in energy. It contains 2500 mg of beta alanine, 1000
mg of creatine monohydrate, and 419 mg of caffeine. He also take a multivitamin
and Omega 3 and 6.
The Diet and Conditioning Numbers
*These phases are 3-week cycles
Phase Daily Calorie limits
Phase 1 2400 Kcal
Phase 2 2100 Kcal
Phase 3 1900 Kcal
Phase 4 1750 Kcal
Basal Metabolic Rate 1865
Average Calories burned from boxing training: 826
Calories Burned from 5 mile run 620
Calories burned from both phases of strength training
1150
11Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 1: Calorie daily limit 2400
BMR Boxing Training Run (3X week) Total Kcal Burned
1865 kcal 826 kcal 620 kcal 3311 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3311 kcal 911 kcal
BMR Boxing Training Strength & Conditioning (2X week)
Total Kcal Burned
1865 kcal 826 kcal 1150 kcal 3832 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3832 kcal 1432 kcal
BMR Boxing Training Total Kcal Burned
1865 kcal 826 kcal 2691 kcal
Number of Calories to maintain weight
Caloric Daily deficit
Notes:
12Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 2: Calorie daily limit 2100
BMR Boxing Training Run (3X week) Total Kcal Burned
1865 kcal 826 kcal 620 kcal 3311 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3311 kcal 1211 kcal
BMR Boxing Training Strength & Conditioning (2X week)
Total Kcal Burned
1865 kcal 826 kcal 1150 kcal 3832 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3832 kcal 1732 kcal
BMR Boxing Training Total Kcal Burned
1865 kcal 826 kcal 2691 kcal
Number of Calories to maintain weight
Caloric Daily deficit
2691 kcal 591 kcal
Notes:
13Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 3: Calorie daily limit 1900
BMR Boxing Training Run (3X week) Total Kcal Burned
1865 kcal 826 kcal 620 kcal 3311 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3311 kcal 1511 kcal
BMR Boxing Training Strength & Conditioning (2X week)
Total Kcal Burned
1865 kcal 826 kcal 1150 kcal 3832 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3832 kcal 2032 kcal
BMR Boxing Training Total Kcal Burned
1865 kcal 826 kcal 2691 kcal
Number of Calories to maintain weight
Caloric Daily deficit
2691 kcal 891 kcal
Notes:
14Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
Phase 4: Calorie daily limit 1750
BMR Boxing Training Run (3X week) Total Kcal Burned
1865 kcal 826 kcal 620 kcal 3311 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3311 kcal 1661 kcal
BMR Boxing Training Strength & Conditioning (2X week)
Total Kcal Burned
1865 kcal 826 kcal 1150 kcal 3832 kcal
Number of Calories to maintain weight
Caloric Daily deficit
3832 kcal 2182 kcal
BMR Boxing Training Total Kcal Burned
1865 kcal 826 kcal 2691 kcal
Number of Calories to maintain weight
Caloric Daily deficit
2691 kcal 941 kcal
Notes:
15Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp
16Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp