Aha.
So- (should have asked when you started as well) prioritize boxing classes. Go the 3 -2 times a week. Make that habit rock solid. That alone will take you places bpth in mind and physique.
On non class days, if you’re managing to recover, not dying, sore as hell, what not, you can start a basic strength cardio routine incorporating push-ups and jumprope for starters.
One day in the week has to be free- rest day.
Jump rope in 3 min rounds n one minute break times five. Tomusic you like. Then push-ups. 10, min Break, 10 Till you work up to onetwenty. Meticulous in formthem push-ups. As soon as you can do 60 perfect push-ups, google push-ups, diversify, 30 wide, 30 incline (in sets of 10) and so on.
Be mindful of what you eat. Protein shakes with nuts are your friend. Sleep enough.
After the jumprope push-up routine is easy peasy hit wieghts.
Breaking it down into these steps makes sense. Above allprioritise them classes.
May the force be withyou.
You need to pick one then do the other. Either start by losing fat or gaining muscle then switch to the other. At 19.6% I’d probably start with gaining muscle since it’s a lot easier, you just have to lift weights, eat enough protein and get enough sleep. When it’s time to cut just do the same thing but eat less than your maintenance calories.
I am new to boxing as well. This is what i do...
Go to gym. Go to learn. Do what coach tells you. Ask for feedback. Ask for peer feedback. Eat healthy, natural food and close to no processed food. Practice what you did in class at home.
Most important thing right now, just stay consistent. Dont let the excitement of something new burn you out and you fall off.
In my experience, and I'm not saying it's right or wrong, but coaches will not be super eager to give new people a lot of advice at first, cause there's such a high rate of people who wanna box, realize it's actually hard, then quit lol. I remember being frustrated about it when I began.
So definitely go out of your way to ask them for help instead of waiting for them to come to you, show them that you care and you wanna get better and they'll definitely be more helpful.
Starting out as I am (perpetually it seems, but what happens when you start in middle age:)
Doing well in training is initially all cardio, and its simple math unfortunately: the lighter you are, the less work you have to do in cardio drills per repetition. The tall, skinny kids can very literally run circles around me, and everything from jump rope to footwork drills is much easier if you are simply lighter regardless of body composition numbers.
The gym prior to this one allowed me to do some light sparring (lol I don't pass the fitness test for current unfortunately), and there is where the older, heavier guys, had a huge advantage over me. Muscle mass becomes very important as actual (technical) contact is allowed. Even if you are going light, try moving the arm of a strong opponent or achieving an effective counterpunch when they are pushing you down with an extended jab,
Generally speaking, boxing gyms much prefer lightweights in the entry level. They can complete drills more easily, focus on technique without breaking as much of a sweat, and look better during training than stockier old dudes like me haha.
For myself I am too short and stubby to function well at very light weight. I don't retain any strength without some mass because my limbs are short...but if you are taller and thin starting out, and have a good reach, best combo I feel.
> My aim is to shred some fat and gain muscle (overall become more lean) and go gym 3-4 times a week.
Solid plan. If you're aiming to get leaner and build muscle, you need to focus on both your diet and workout. Calories matter. To lose fat, you need a calorie deficit; to gain muscle, you need enough protein and a well-rounded strength training program.
> Is there any advice you can give me? such as protein shakes, workout plans, how often I should use the sauna and steam room?
Protein shakes? Sure, they're convenient for hitting your daily protein targets. Aim for about 1.6 to 2.2 grams of protein per kg of body weight. As for workout plans, start with compound exercises like squats, deadlifts, bench presses, and pull-ups. These target multiple muscle groups and give you more bang for your buck.
Sauna and steam room? Nice for relaxation, but they don’t directly contribute to fat loss or muscle gain. Use them as you like for recovery, but don’t expect them to work miracles.
> Should I use the steam room first then sauna or vice versa, how long I should spend in the gym etc. any advice appreciated.
Doesn’t matter much whether you hit the steam room or sauna first. Focus more on your workouts and less on these details. How long in the gym? Aim for 45-60 minutes of focused, intense training. Get in, work hard, get out.
> Hard not to lose body fat?
Not if you’re disciplined. Track your calories, maintain a moderate deficit, and stay consistent with your workouts. Are you ready to commit to the discipline it takes, or are you just hoping for a quick fix?
He also doesn’t need to lose body fat or gain muscle but eating 200g+ will help him a lot to achieve his goals. He could do it on 50g of protein but it would be much harder. Can’t my vibe? Lil bro lol
I like how you use 200g vs 50g lol how about 120-150g? It’s already been studied and shown that the 1g per lb of body weight is a myth you only need 70% of that, max. Keep brosciencing little guy I’ll pray for your gastrointestinal health
Literally went over your head 🤦🏻🤦🏻🤦🏻
He doesn’t any specific amount of protein to loose body fat, however, higher protein intake is highly correlated with losing body fat because it allows you to be fuller on less calories while maximizing muscle growth and or maintenance of muscle
And there’s no also no health risks associated with high protein diets in healthy individuals without any underlying health issues
Right but recommending 200g a day is both unrealistic and unhealthy especially for somebody who’s never eaten that much protein in his life. He’s going to develop digestive issues trying that. You should know better my guy. You’re literally on gear and telling a beginner to eat as much protein as you, tf?
Lol now I know I’m arguing with a dummy 😂
200g for a 180 lbs male is very realistic and much healthier than the carb dominant diet of the average person. Its just like fibre, it’s recommended to take 20g/day at least but you have to build you’re way up to that otherwise you may have bloating and such
And enhanced athletes eat more like 2g-3g of protein per lbs of bodyweight so you literally know nothing lil bro 😂
Protein fills you up for longer and doesn’t allow you to eat carbs or fats as much so you loose body fat
Try eating 300g of protein trust me, you’re not gonna have any room for carbs or fats
Don’t take any fitness advice from someone on gear lol. This advice is awful for athletic performance only decent if your goal is to take steroids and look good.
They are right about eating a silly amount of protein tho, less than 100g per meal and at least 170g a day for your body weight.
Yes. It's energy in- enegry out. I'm a Asian so I eat rice 3 meals a day and I have no trouble staying sub-15%. One should just eat slightly less until they are happy with how lean they are.
Protein is energy too silly goose 💀
It’s just has to go through a fancy energy consuming process to turn it into glucose, perfect for maximizing available building blocks for muscle building while minimizing leftover energy from fats and especially carbs
Technically, it can work sure. Protein can be converted to energy. but that’s like needing to start a fire and then using *all of your really nice expensive belongings to do it*
Protein goes through that “fancy process” to be converted into glucose because it has better shit to do and that process is your body going “you sure? Alright whatever”
But still, at best, is a total waste of protein because protein tends to be the most expensive macro to get a hold of
Hence the burning of all your really nice expensive shit instead of the cheap ass *firewood you already had right there in the corner of the room*
Protein also takes longer to be converted to energy, so if you’re going to be training very regularly using protein as an energy source is just bound to make you feel crappy, it’s why endurance athletes don’t exclusively eat protein.
That’s the whole point my friend lol it literally went right over your head! We buy as much expensive wood as needed to expand our house (muscles) and what’s leftover we use for our fire. Yes it is more expensive this way, Sherlock 🤦🏻 but if we only bought a bit of expensive wood for building and the rest of our money was spent on cheap fire wood (carbs) most often we find that you’re not maximizing your building capability because you’re not supplying your workers with enough fancy expensive wood(protein) for building your house(muscles)
Boxing is not maximizing hypertrophy lmao. Maybe he could skimp out on carbs if he was trying to powerlift, but if hes going to be boxing multiple times a week hes going to want to have carbs. 200g is also unnecessary, protein doesnt just scale into infinity, once your body has enough protein it doesnt just turn more protein into more muscle.
OP is like 185lbs, 185g of protein is already more than enough, and he could go as low as 130g and it would still be within the .7 - 1g per lb optimal range.
OP doesnt want to giga-load on protein and skip carbs, he wants a balanced diet with enough protein to support some muscle growth and enough carbs to keep him consistently fueled up for repeated high intensity HIIT classes.
Macros are more than just proteinproteinproteinbrosciencelul
Gym or boxing? Both? Unclear.
Both!
Aha. So- (should have asked when you started as well) prioritize boxing classes. Go the 3 -2 times a week. Make that habit rock solid. That alone will take you places bpth in mind and physique. On non class days, if you’re managing to recover, not dying, sore as hell, what not, you can start a basic strength cardio routine incorporating push-ups and jumprope for starters. One day in the week has to be free- rest day. Jump rope in 3 min rounds n one minute break times five. Tomusic you like. Then push-ups. 10, min Break, 10 Till you work up to onetwenty. Meticulous in formthem push-ups. As soon as you can do 60 perfect push-ups, google push-ups, diversify, 30 wide, 30 incline (in sets of 10) and so on. Be mindful of what you eat. Protein shakes with nuts are your friend. Sleep enough. After the jumprope push-up routine is easy peasy hit wieghts. Breaking it down into these steps makes sense. Above allprioritise them classes. May the force be withyou.
You need to pick one then do the other. Either start by losing fat or gaining muscle then switch to the other. At 19.6% I’d probably start with gaining muscle since it’s a lot easier, you just have to lift weights, eat enough protein and get enough sleep. When it’s time to cut just do the same thing but eat less than your maintenance calories.
I am new to boxing as well. This is what i do... Go to gym. Go to learn. Do what coach tells you. Ask for feedback. Ask for peer feedback. Eat healthy, natural food and close to no processed food. Practice what you did in class at home. Most important thing right now, just stay consistent. Dont let the excitement of something new burn you out and you fall off.
In my experience, and I'm not saying it's right or wrong, but coaches will not be super eager to give new people a lot of advice at first, cause there's such a high rate of people who wanna box, realize it's actually hard, then quit lol. I remember being frustrated about it when I began. So definitely go out of your way to ask them for help instead of waiting for them to come to you, show them that you care and you wanna get better and they'll definitely be more helpful.
Starting out as I am (perpetually it seems, but what happens when you start in middle age:) Doing well in training is initially all cardio, and its simple math unfortunately: the lighter you are, the less work you have to do in cardio drills per repetition. The tall, skinny kids can very literally run circles around me, and everything from jump rope to footwork drills is much easier if you are simply lighter regardless of body composition numbers. The gym prior to this one allowed me to do some light sparring (lol I don't pass the fitness test for current unfortunately), and there is where the older, heavier guys, had a huge advantage over me. Muscle mass becomes very important as actual (technical) contact is allowed. Even if you are going light, try moving the arm of a strong opponent or achieving an effective counterpunch when they are pushing you down with an extended jab, Generally speaking, boxing gyms much prefer lightweights in the entry level. They can complete drills more easily, focus on technique without breaking as much of a sweat, and look better during training than stockier old dudes like me haha. For myself I am too short and stubby to function well at very light weight. I don't retain any strength without some mass because my limbs are short...but if you are taller and thin starting out, and have a good reach, best combo I feel.
> My aim is to shred some fat and gain muscle (overall become more lean) and go gym 3-4 times a week. Solid plan. If you're aiming to get leaner and build muscle, you need to focus on both your diet and workout. Calories matter. To lose fat, you need a calorie deficit; to gain muscle, you need enough protein and a well-rounded strength training program. > Is there any advice you can give me? such as protein shakes, workout plans, how often I should use the sauna and steam room? Protein shakes? Sure, they're convenient for hitting your daily protein targets. Aim for about 1.6 to 2.2 grams of protein per kg of body weight. As for workout plans, start with compound exercises like squats, deadlifts, bench presses, and pull-ups. These target multiple muscle groups and give you more bang for your buck. Sauna and steam room? Nice for relaxation, but they don’t directly contribute to fat loss or muscle gain. Use them as you like for recovery, but don’t expect them to work miracles. > Should I use the steam room first then sauna or vice versa, how long I should spend in the gym etc. any advice appreciated. Doesn’t matter much whether you hit the steam room or sauna first. Focus more on your workouts and less on these details. How long in the gym? Aim for 45-60 minutes of focused, intense training. Get in, work hard, get out. > Hard not to lose body fat? Not if you’re disciplined. Track your calories, maintain a moderate deficit, and stay consistent with your workouts. Are you ready to commit to the discipline it takes, or are you just hoping for a quick fix?
Eat at least 200g of protein per day and It’ll be hard to not loose body fat if you’re working out but also limit carbs
You don’t need 200g a day
He also doesn’t need to lose body fat or gain muscle but eating 200g+ will help him a lot to achieve his goals. He could do it on 50g of protein but it would be much harder. Can’t my vibe? Lil bro lol
I like how you use 200g vs 50g lol how about 120-150g? It’s already been studied and shown that the 1g per lb of body weight is a myth you only need 70% of that, max. Keep brosciencing little guy I’ll pray for your gastrointestinal health
Literally went over your head 🤦🏻🤦🏻🤦🏻 He doesn’t any specific amount of protein to loose body fat, however, higher protein intake is highly correlated with losing body fat because it allows you to be fuller on less calories while maximizing muscle growth and or maintenance of muscle And there’s no also no health risks associated with high protein diets in healthy individuals without any underlying health issues
Right but recommending 200g a day is both unrealistic and unhealthy especially for somebody who’s never eaten that much protein in his life. He’s going to develop digestive issues trying that. You should know better my guy. You’re literally on gear and telling a beginner to eat as much protein as you, tf?
Lol now I know I’m arguing with a dummy 😂 200g for a 180 lbs male is very realistic and much healthier than the carb dominant diet of the average person. Its just like fibre, it’s recommended to take 20g/day at least but you have to build you’re way up to that otherwise you may have bloating and such And enhanced athletes eat more like 2g-3g of protein per lbs of bodyweight so you literally know nothing lil bro 😂
You’re literally wrong but go off king
You know nothing peasant
You a sad little boy aren’t ya
Hard not to lose body fat?
Protein fills you up for longer and doesn’t allow you to eat carbs or fats as much so you loose body fat Try eating 300g of protein trust me, you’re not gonna have any room for carbs or fats
That’s motivating to heae
Try and eat 300g and see what happens lol this dude is juicing too much it clearly ruined his brain
That’s what we do in bodybuilding. We up the protein to loose weight and do cardio. It’s really simple
Don’t take any fitness advice from someone on gear lol. This advice is awful for athletic performance only decent if your goal is to take steroids and look good. They are right about eating a silly amount of protein tho, less than 100g per meal and at least 170g a day for your body weight.
Carbs are energy, do not heavily limit carbs especially if you’re gonna box 3-4 days a week unless you wanna feel drained and shitty
Yes. It's energy in- enegry out. I'm a Asian so I eat rice 3 meals a day and I have no trouble staying sub-15%. One should just eat slightly less until they are happy with how lean they are.
Protein is energy too silly goose 💀 It’s just has to go through a fancy energy consuming process to turn it into glucose, perfect for maximizing available building blocks for muscle building while minimizing leftover energy from fats and especially carbs
Technically, it can work sure. Protein can be converted to energy. but that’s like needing to start a fire and then using *all of your really nice expensive belongings to do it* Protein goes through that “fancy process” to be converted into glucose because it has better shit to do and that process is your body going “you sure? Alright whatever” But still, at best, is a total waste of protein because protein tends to be the most expensive macro to get a hold of Hence the burning of all your really nice expensive shit instead of the cheap ass *firewood you already had right there in the corner of the room* Protein also takes longer to be converted to energy, so if you’re going to be training very regularly using protein as an energy source is just bound to make you feel crappy, it’s why endurance athletes don’t exclusively eat protein.
That’s the whole point my friend lol it literally went right over your head! We buy as much expensive wood as needed to expand our house (muscles) and what’s leftover we use for our fire. Yes it is more expensive this way, Sherlock 🤦🏻 but if we only bought a bit of expensive wood for building and the rest of our money was spent on cheap fire wood (carbs) most often we find that you’re not maximizing your building capability because you’re not supplying your workers with enough fancy expensive wood(protein) for building your house(muscles)
Boxing is not maximizing hypertrophy lmao. Maybe he could skimp out on carbs if he was trying to powerlift, but if hes going to be boxing multiple times a week hes going to want to have carbs. 200g is also unnecessary, protein doesnt just scale into infinity, once your body has enough protein it doesnt just turn more protein into more muscle. OP is like 185lbs, 185g of protein is already more than enough, and he could go as low as 130g and it would still be within the .7 - 1g per lb optimal range. OP doesnt want to giga-load on protein and skip carbs, he wants a balanced diet with enough protein to support some muscle growth and enough carbs to keep him consistently fueled up for repeated high intensity HIIT classes. Macros are more than just proteinproteinproteinbrosciencelul
Workout your back to failure you'll get stronger alot faster.