So here is my training schedule and dietary regimen.

Training. I train 5 days/week and rest 2 days.

Training starts on Wed until Sun

I rest Mon and Tues, however on all days I am eating clean to be lean and going for long distance walks in the evening, just to keep my metabolism high.


Training

Day 1

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10 reps or to exhaustion of Squats
10-12 reps -chin ups
10-12 reps-burpies with weights(30 lbs+)
10-12 of incline bench press
10-12 reps of planks to workout core

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 2

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10-12 reps of clean press
10-12 reps -dips to work lower chest muscles
10-12 reps-seated horizonal leg extensions(200 lbs+)
10-12 of barbell or dumbell shrugs to work the traps
10-12 reps of push ups with my feet resting on a wobbly medicine ball as that works out your core like crazy.

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 3

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10-12 reps -lunges
10-12 reps -tricep pulldowns but standing on one leg. This balancing act really
stresses your core muscles and works them good.
10-12 reps-Squats
10-12 of barbell bench press
10-12 reps of bent over barbell row

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 4

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10 reps of incline bench rows
10-12 reps -Kettle bell arm raises
10-12 reps-Alternate hand, weight transfer(Use a 45lbs weight) while performing lunges
10-12 of cable chest presses
10-12 reps of seated dumbell hand transfer to work the obliques.

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


Day 5

20 minutes of shadow boxing, with explosive footwork, head movements, punching practice.

10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks


I follow this with 15 min of High Intensity Interval Running on the treadmill


Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods

10 reps of burpess to a pull up combo.
10-12 reps -standing on one leg on top of a half moon type of platform and passing a core ball around your body. This really works your entire core.
10-12 reps-Mimicking hitting a tire with a hammer with a heavy dumbell
10-12 Close grip push ups. This works your triceps.
10-12 reps of seated rows.

Once you finish one cycle, rest for 1 min and then repeat.

You are then done.


I then rest on Mon and Tues.


Each day/night I go for a 1-2 hour walk. I own my own business so I can be a bit flexible. You may want to plan this around your life, work, family, etc.

DIET


6-7 meals a day


Breakfast-4 Table spoons of Yogurt
A handful of pumpkin seeds or almonds
Oatmeal
! egg

Mid Morning snack-Yogurt, a bit of Peanut butter infused in it along with some almonds


Black coffee to give me a boost before training


Go workout


Chick/Quinoa/veggie stirfry using top of the line Olive Oil.


Mid afternoon Snack

Again 4 Table spoonfuls of Yogurt
Try getting Oikos or Liberte Greek Yogurt
as it has close to 18 grams of protein.


Another Snack 2 hours later
Yogurt and nuts and a fruit


Dinner
Chicken or Steak and Quinoa stirfry


Post dinner snack a few hours after dinner


Yogurt and nuts


Also note, it says you can have a cheat day, but I don't agree. I only have 2 cheat meals and that too I cook them on my own. So I am not getting all of the preservatives and crap that comes with heavily processed food. My cheat meals are more organic in nature and have lower calories anyways.


Hope this helps!


Omar