The LIGHTNING FAST weight loss system used by FIGHTERS around the world for DECADES.
For countless fighters and decades of boxing, there has been ONE SYSTEM for dropping weight and building power:
The FIGHT DIET.
This 30-Day diet plan has lightning fast results. Developed in the world’s most punishing and exacting sport, the FIGHT DIET is boxing’s best kept secret. Learn how the world’s best athletes stay in optimum shape in this simple, easy to read guide.
My FIGHT DIET 180-page eBook breaks a powerful diet system down into essential steps with detailed instructions, schedules, charts, recipes, and food lists.
This information is powerful. It takes YEARS of time training, fighting, and learning in the gym to find it. I have done that time, sweated my way through countless hours of training and taken lots of hits till I got this right. You can benefit from that knowledge immediately, without all the pain.
Find out why the fighter’s diet is the fastest way to increase performance AND lose weight!
Try the FIGHT DIET and:
- POWER UP – experience increased energy, higher performance, and more power.
- GET RIPPED – put your body in fighting shape and look fantastic.
- LOSE WEIGHT FAST – fighters depend on rapid weight loss for competitive advantage. This is how they do it. There is no faster way.
What is the fighter’s diet?
Fighters don’t just lose weight to LOOK BETTER. They lose weight to PERFORM BETTER.
FIGHT DIET drops pounds while boosting power. It has been proven to work in life’s most unforgiving arena: the boxing ring.
This strict but simple-to-do diet has been the source of strength for every competing fighter—professional and amateur—for decades. It works because it has to. Fighters depend on FIGHT DIET for survival in the ring. It is the most modern and refined system to decrease body fat while building strength.
THE FIGHT DIET STORY
Boxers are separated by weight classes. Any extra weight will bump them up into a heavier, harder hitting weight class. Nobody wants to take hits from The Hulk. That’s why every fighter does everything possible he can to “weigh in low”.
But fighters don’t just have to lose weight. They have to do it FAST in time for the match. And they have to do it OFTEN to keep fighting. Most people might diet once or twice in their life. But the average fighter has to lose weight 5-6 times a year.
This makes fighters seasoned veterans when it comes to rapid weight loss. They have tricks and trade secrets developed through the years, which are known only by other fighters. I have collected this hard to find information and shared it in the most simple, straightforward system possible through FIGHT DIET.
MY FIGHT DIET STORY
When I first started boxing, it was all about power. I wanted bigger muscles, more strength, better speed, and total endurance. My approach to dieting was a simple mantra: TRAIN ALOT & EAT ALOT. It worked. I was ripped.
But then I entered competition, where everything changed. Ripped didn’t mean much. Real fighting was about weighing in smart, then having the power to dominate. Facing that reality, everyone had the same fear. It didn’t matter if they were lean fighters, bulky bros, “average” guys, fat kids, whatever. Fighters all shared the same nightmare: FIGHTING BIGGER OPPONENTS.
I found out fast that my Train-Alot/Eat-Alot mantra was useless in competitive fighting. I had to learn a new method or get hammered by larger guys who could eat more cheeseburgers than me. It was a painful lesson, but every fighter learns it: survival in the ring depends on dropping weight as fast as possible, to fit into the smallest weight class possible. The smaller my opponents, the less powerful they were and the more likely I would beat them. I like to win. So I started losing weight.
But this wasn’t dieting to look good on the beach. It was strategic dieting for survival in the ring. And it was for real. When you make mistakes in boxing, it hurts. People capitalize on your shortcomings with a punch in the face. Then another to the gut. It’s a painful learning curve and makes new fighters scared for their lives. I watched lots of them dropping weight like maniacs just for a chance to survive.
Many of them weren’t smart about it. I’d walk in the gym and see guys who looked like they hadn’t had a damn sandwich in a month. They were dehydrated and strung out from weight loss drugs. You can’t win fights looking like that. If you step into the ring at anything less than your best you get pounded. They did. And the worst part about it is that they worked really hard to get that weight down…. only to walk into the ring and get crushed. Fight dieting can be painful, but not half as painful as getting destroyed when you’ve pushed yourself as hard as possible to win.
I watched them go down, and vowed to find a better way. I got knocked around by bigger guys and got sick of it. Determined to master my weight, I searched for a way that maximized my potential for victory. Through reading up, asking around, searching out information and hard years of trial and error, I refined my personal version of every fighter’s secret weapon:
Fight Diet.
THE FIGHT DIET ADVANTAGE:
How This System Works
Fight Diet is dynamic. It adjusts at different stages to meet your body’s changing weight and metabolism.
The average diet plan fails because it limits you to a list of “good foods” and “bad foods”. Then it pins you down in a painfully strict diet for a rigidly set period of time. Some of these rules are ridiculous, like “don’t eat carbs” or “eat more grapefruit” (I’m not making this up). Not only is this boring as hell—what am I going to do, have grapefruit every night for dinner?– it’s ineffective. Because as you lose weight, your body changes. That’s when strict starvation diets start working against you.
Fight Diet solves this through a dynamic dieting program that adjusts to your body as the weeks go on. Through periodically implemented adjustments, FIGHT DIET gets more effective as your body changes. Really, it’s only common sense. You wouldn’t expect to get stronger doing the same workout routine week after week. Why would a diet be any different?
FIGHT DIET SUCCESS:
The Right Food. The Right Portions. The Right Eating Times.
Fight Diet success starts with eating the right foods, in the right portions, at the right time. Through charts and information, recipes and guides, you will be walked step by step through the system. As the weeks go by, your Fight Diet knowledge will increase. You’ll learn how to tailor the system to maximize your metabolism and match your personal eating habits.
If Fight Diet is followed closely, your body will react like the typical fighter. It will take only 30 days to get into optimum shape. (Try that from eating grapefruit.) After just one month, you’ll see and feel results. The amazing feeling of dropping weight while boosting power is hard to explain until you experience it. Like many people, you’ll probably want to recycle this diet over and over to maintain the benefits. That’s easy to do, because I’ve made FIGHT DIET simple.
In reality, fight dieting is a complex art that takes years to learn. Through trial and error, sifting through lots of knowledge from many different sources, every fighter finds their way. Eliminating that lengthy process through an easy to follow book is what makes Fight Diet revolutionary. I’m proud of this book. Fight Diet empowers people. Once you know the rules of healthy eating—and that IT’S EASY—you won’t feel limited to a few tasteless foods or feel pressure to be a gourmet chef. You will take control of your body, to look and feel your best.
FIGHT DIET is real. I’ve seen this diet tear 10-30lbs off my fighters in a month, fight after fight, year after year. But it isn’t just for fighters. I’m confident FIGHT DIET will work for anyone! Working out is never a bad idea, but even if you don’t, FIGHT DIET delivers results.
Remember: this diet works because IT HAS TO. Every fighter who steps into the ring is entering the most brutal and punishing arena in the world of sports. They don’t take chances. They don’t chase fads. They demand results.
FIGHT DIET delivers.
THE FIGHT DIET BODY
Johnny Nguyen
Founder of ExpertBoxing.com
“The 30 Day Fighter’s Diet” (eBook)
BUY IT NOW FOR $47
- 180-page eBook — broken down into 10 detailed chapters. Learn what to eat, when to eat, how much to eat. Complete with lists of foods, recipes, and diet plans to guide you through 30 days and beyond. Plenty of helpful charts, lists, links, tips, and printable worksheets to help you GET IN SHAPE FAST!
- Fighters — get the exact diet plan to guide you from day one to fight day. Learn how to schedule meals around workouts, fighter’s supplements, what to eat on the day of the fight BEFORE & AFTER weigh-in. Get strong & make weight in 30 DAYS!
- THIS IS A DIGITAL EBOOK — no physical book will be shipped to you. The eBook is in PDF format, downloaded through the internet (available anywhere worldwide).
CLICK to see actual pages from the eBook
Here’s what you get…
Chapter 1: WHAT to Eat – the most important nutrients and the foods that have them. Basically a newly revised edition of my popular “Common Sense Boxing Diet” but with better spelling and grammar. I have also included some helpful consumption guidelines.
Chapter 2: WHEN to Eat – find out when to eat so you feel energetic instead of tired or hungry. Still a revised edition of the Common Sense Boxing Diet but with actual examples of meals.
Chapter 3: Advanced Nutrition – learn about the most impactful dieting choices. Where to get the best carbs and proteins, the healthiest foods and the most nutritious ways to prepare them.
Chapter 4: Bad Foods – identify the absolute WORST FOODS and most harmful ingredients. I go over 20 sweeteners. Then learn how to “cheat” without ruining your diet.
Chapter 5: Fighter’s Supplements – discover the little known supplements that increase performance & recovery, and dispel the rumors behind unnecessary supplements. Find out what vitamins my nutritionist prescribes to me and the superfoods I take for extra energy.
Chapter 6: Fighter’s Nutrition – a recap on the requirements of a fighter’s diet and how to increase your nutrient intake for more energy without over-eating.
Chapter 7: Meal Plan – a 30-day example meal plan scheduling every meal from day one till fight day. See how I gradually make small adjustments to your diet from Week 1 to Week 4.
Chapter 8: Making Weight – a whole chapter dedicated to perhaps the most challenging part of the fighter’s diet. I share essential tips to making weight safely, a list of 5 best foods for making weight, and how to rehydrate after the weigh-in. Stop the suffering!
Chapter 9: Meal Recipes – over 60 SIMPLE HEALTHY recipes for breakfast, pre-workout, post-workout, and snacks in between. I also included recipes for gluten-free, vegan, and vegetarian. PS: I made sure all of them can be prepared in 15 minutes or less!
Chapter 10: Helpful Resources – printable cheat sheets, worksheets, lists of foods, nutrient charts, and my sample grocery list to help you remember all the little details of dieting. I’ve also included helpful links to many great websites.
BONUS Chapter – 100 extra tips for exercise, dieting, and weight loss.
DISCLAIMER*
The fighter’s diet was designed to be a healthy athlete’s diet for fighters and non-fighters. I am not promising instant weight loss or corrected eating habits overnight. What you get out depends on the work you put in. Everyone’s results will vary depending on their level of health and other personal factors.
PS: Got questions about the diet guide? Leave a comment below or send me an email and I’ll answer it right away.
did the supplements i showed you make the cut? lol
Hey Thair!
I didn’t put them in because I felt like they were simply overpriced versions of what I take already and my supplements were far more comprehensive than that. But please list yours here so everyone can see!
hey johny how do you stay cool in the pocket. also how do you move with purpose in the pocket???
Excellent question! The short answer is to have some natural rhythm and reflex going. Close range doesn’t give you much room to think. You should already have some natural patterns to move through. At some point, your fighting reflexes should have been well developed in order to handle those situations. I will go over this more in detail in future guides.
Hi Johnny, I just recently ordered your ebook and I was reading through it last night, and I must say it is all very helpful and useful information, but I accidentally X-ed the screen out before saving it to my computer!! I can’t get back to the original link, could you perhaps send me one? Much appreciated!
Hi Cary, everyone gets a login email immediately after purchase. In that email will be a password you can use to get to the members area and download it. Check your spam folder to see if it went in there.
Hello Johnny,
i am from Corfu Greece i do profecional kickboxing ( Fighting and also teaching) and also i play in amatures european and world champion ships in kickboxing. I have to say about your book The 30 days fighter’s diet that is just perfect (congratiolation for it) it answers all the questions of a fighter ( in my opinion). I’m looking foward in 2 weeks from today to by all the rest of your books. They will realy help me and i’m sure they will be intresting and realy realy helpfull!!
I have started the diet and I’ve seen a big difference in my body , looking much better, filling stronger and have more energy from the beginning of the day, especially at training time!!
Also I would like you to tell me if you have a book of how to build up endurance-strength-power or advise me how to do it, from the very basic (like a beginner) to the most advanced high profecional boxer’s programm.
Thank you!!!!!
I’ll have to create a comprehensive training program one day. Thanks for the suggestion, Alexander.
how much
Hi,
I wondered if you could answer a question about your book. Most guides like this I come across assume that any training takes place in the afternoon/evening. I train in the morning before a long day at work, so waking up at 4:30 to get a pre training meal on board is impractical. Does your book give advice on what to do if your schedule is set up like this?
Hi Ian,
Morning training is not a problem. You can train right after you wake up and eat after training. Although I do give an example schedule in the book, it’s more important to learn how to adjust for your individual needs.
sound good!
the company is onnitlabs.
some of their supplements I use are Alpha Brain, New Mood, Shroomtech sport, and Stron Bone & Joint.
All have a different purpose that ultimately work together for any proffession, study, or physical activity that requires a great deal of focus, concentration, memory, mental drive, mental clarity. They are a balanced nootropic. The website offers videos with vivid detail of the science behind the products and how they work. The military uses these supplements also athletes such as AJ Hawk, mma fighters, and students.
Thank you for this list! I hope your training is going well. Let me know when you start fighting in regional tournaments.
Onnit is a scam mate. The guy who set it up is a convicted conman. Just because some famous people like MMA fighters and Joe Rogan push it, doesn’t make it good. Don’t take supplements that are designed to mess with your brain chemistry like Onnit are. Anyone with a sound background in science can refute their simplistic claims as to how their combinations apparently work. Sherdog forums have a great thread on Onnit.
Hey, follow me back on twitter @swikshz
I did it just now. Thanks for the follow!
hey Johnny, thx 4 all the useful tips. i was wondering when will u have another boxing workshop, i’d love to have a chance to train w/ u
I’m not sure at the moment but I would probably do it next summer. Where are you located?
thx Johnny, next summer is cool, i am looking forward to it. i live in west covina but I train at tapout training center downtown LA, http://www.tapoutla.com/ . i know you probably have enough sparring partners already but if you want you are more than welcome to swing by our gym in the evening. We have amateur fighters preparing for fight all the time and they’ll love to train/sparring with a person with high level boxing skills like you 🙂
Oooooh, that’s a bit far but I might take my fighters out there for sparring one day. I’m more busy now as a trainer than a fighter. You guy have fighter from all weight classes?
yeah thats great, we would love to have you guys. we have a lot of 135, 145, 155, and 170s (mma weight classes are a lil different from boxing), but people usually walk around 10 – 15 pounds above their weight classes so you wouldn’t have trouble finding big guys, some of them always have trouble making weight so i’ll definitely tell them about your book.
Does the book cover advice for vegetarians/vegans?
Hi Laura,
Yes the book does address different sources of proteins for vegans and vegetarians and also includes some vegan and vegetarian recipes. The inclusion was surprisingly easier than I imagined as there are many more helpful resources for vegetarian athletes today.
Hi Laura,
This book has been so helpful for me as I’m a vegetarian boxing enthusiast and aspiring amateur trainer. For example, there was a small section that was explaining about B12 deficiency which was something I hadn’t looked into. This is a very helpful manual as it gives you a lot of information on planning your nuitrition based on your dietary habits.
Totally recommended,
TJ
im start fighting once my coach comes back from a training camp in georgia. his fighter yathomas riley lhw fighting on espn on jan 15 i believe. he was #1 in the nation in the amateurs. He couldve been on the olympic team with garry russel if he didnt turn pro. keep an eye on him, he will be lhw champ soon.
Nice. Thanks for the inside info. I’ll keep an eye out for him.
Hey Johnny, I think your common sense boxing article is absolutely incredible, so I’m definitely going to buy this e-book! Just one question though. I’m 25, 5′ 7″ and weigh 140. This is probably going to be a good fight weight for me, but I don’t have a lot of muscle on me. I’m sure this diet will help me burn off a little needed fat, but I feel like I need extra protein and calories split out throughout the day to get stronger and the muscle that I need. Do you think this e-book will still compensate for that for someone like me?
I’ve been vegan for 8 years and just now starting to add lean, organic, meat. I’m sick of relying on beans and soy is no good for me.
Yes, this ebook will show you exactly how to do that. It’s one of the most important aspects of dieting that I stress in there. And you will gain lean muscle as long as you’re eating right and of course also working out to stimulate the muscle growth.
I was wondering about buying the vitamins and minerals, how do we know we arent accidentally taking a product that may be illegal? and if we find the regulations do i have to look through each one of my vitamin bottles to make sure i wont get hit with use of an illegal enhancement? or are only muscle enhancements illegal?
The vitamins and minerals I recommend are natural. You can look up their ingredients online and see what functions each one serves for your body. Illegal enhancements are a whole other story. Some are illegal because they boost performance. Some are illegal because they help hide traces of others, and so on. I have a very limited understanding of illegal substances and will not be going over themin this book.
Hey Johnny I love your site, I took up boxing about 6 months ago and your site has really helped me. Any chance of getting this diet plan as a hard book soon? Also I know you mostly have men in mind when writting your articles, would this plan work for a woman?
Thanks for asking April,
Thie diet guide will definitely work for both men and women. I go over all the healthiest dieting methods that everyone should know, not just athletes. You will definitely get all the same benefits, male or female. I’m currently looking to get it published but this probably won’t happen for another year.
If i stick to vitamins and mineral i should be fine then right? because thats natural, im not taking your exact examples but very similar, i should be good then right? its the muscle energy i may need to watch out for, so basically if its not vitamins and minerals i should look more into em? where do i find whats ok and not ok substances is there a reference you know of at all?
OK vs non-ok substances depends on the context. In terms of legality, in terms of what is healthy, it varies. As long as you stick to the guidelines in the book you will be fine. If you want to eat something I don’t list in the book, it might be a good idea to do some research before you put something new into your body. I did cover a large variety of foods to be as thorough as possible.
Is this also recommended for someone who wants to gain weight?
This guide will teach you how to eat healthy regardless of what you plan to do with your body. If your plan is to gain weight then you will need to do different types of exercises, more like weight lifting rather than cardio, and use the diet recommendations in this book. Certain parts of the book are specifically for cutting weight and you can skip those parts.
In the second picture is that results from the diet plan ? How much did you weigh in that picture ?
I weighed about 146lbs in there. And yes, that is the result of healthy living.
I’m writing to hopefully help influence your choice of purchasing this book. First off, I have a background in kinesiology. I thought I knew about the basics I dieting and weightloss but this book proved me wrong. I love how this begins with the very basic that everyone must know. Not too many resources have it all written out simply and yet helpful. After the basics are said and done, there’s more advanced info to follow up. This is the perfect opportunity to start a New Year’s Resolution in living a better lifestyle with a simple but realistic diet!
Johnny,
Do have a complete list of the supplements mentioned in chapter 5 (brands)? I am having trouble finding some of the ones you mention. Which website(s) do you use to purchase your supplements? Thanks
I listed my complete list in the book. Sometimes the manufacturers change their labeling which can be confusing but if you search up the names of the vitamins I listed along with the manufacturer name from page 91, you’ll be able to find them for sale online.
The vitamins are offered from many different websites; I like to start with Amazon to find some reputable suppliers and then check out their website directly from there.
Hey Johnny! Do you have any videos of your sparring? It seems like you have really long reach and I would assume you would have a classic boxer style, the style where you use your upper body movement for blocking or slipping punches.
What is your height, weight and reach?
Will you be able to make a video of counter left hook off the right hand? Precisely, you see alot of fighters stepping slightly back with their upper body rotating to their left, making the opponent to miss his right and then countering with left hook.
And, the counter left hook that danny garcia threw to ko Morales and amir khan.
Thanks!!
Happy new year!
I have a ton of videos but don’t share them publicly. They are for my friends and people in my gym who have a different relationship with me as opposed to ExpertBoxing readers. I’m 5’7″ at 142lbs.
Check out my article/video on 10 Counters for the Right Hand that covers the left hook counter.
Hey Johnny
Really enjoying it so far, very informative. I was wondering your views on taking grenade fat stripper, in the book you don’t suggest taking diet pills but do they fit into this?
I have been using them with good results but wanted options
Thanks Oliver. I’m glad you enjoyed.
In regards to weight loss pills, I don’t trust those products at all. Many of them are simply not natural, not safe, they mess with your heartbeat, etc. It’s just not natural for a magic pill to compensate for a bad diet. Even if you lost the fat, it still wouldn’t mean you were on a healthy diet. You still need nutrients and you still need to eat right.
Hi. Really enjoy You site, greate job, lots of amazing tips. Thank You for energy you are putting in it.
I am begginer, and i would like to start the whole adventure with boxing in proper way,
That is why i am willing to get you ebooks. A specialy i am interested
In dieting one. Question to you, can i download it straight to ipod touch?
Hi Damian,
Thank you for the compliments. The ebook is in PDF format which should be compatible with the itouch. If you can download files onto the iPod touch then it should work fine. If not, you’ll probably have to download it using a computer and then email it to yourself or transfer it to the iPod touch somehow.
Thank You for so fast respond. Than is what i call
Professional:). My next question, if You dont mind is,
where did You get all infos for this ebook?
Is it personal experience, or some kind of
collective data out of different resources?
( sorry for any spelling errors, I am Polish, still
learning)
The knowledge comes from everywhere. My personal experience, knowledge from other fighters, other trainers, other diet books, advice from medical professionals. The most important thing is that I focus only on what works.
Just wanted to say I am a novice at boxing and am absolutely in love with not only the sport, but the culture. I am a 34 year old male so I am not looking to start a prize fighting career any time soon. I have a fine trainer and a good workout regime. I purchased the 30 day fighters diet online and am on Day three. My sister is a dietician so we have made some tweeks to fit me but so far this is amazing. The entire approach is great and very reasonable. I also have spent much time on this website and trust your opinions on everything from stance to gear comparisons. I have passed on the website and will keep everyone informed on how the training is coming.
After reading this I want to say well done Johnny. I highly recommend this book, certainly to fighters but also even to those not fighting.
Its all based on good sound logic and common sense but I also like the way you are able to transition to the more complex aspects whilst still keeping it relatively simple and easy to understand. You’ve got a great gift there Johnny which is seen not just in this book but also in your articles. You make things relatively easy to pick up things which can be very complicated. And there is certainly stuff in there that is quite complicated but its put in a way which is generally pretty easy to understand.
So yeah make sure if your reading this you pick this up. I hope in the future Johnny you continue to do more stuff like this as well as continueing on with your awesome website and articles!
what do you think about these multi vitamins? http://www.amazon.com/gp/product/B0015R3A7M/ref=oh_details_o05_s00_i00
I’ve never tried those but it looks like it has many excellent reviews.
Just read your new book and it’s AWESOME! Lots of great advice without doing all the trendy fad diets. My biggest problem was timing so thanks for your help.
Hello Johnny,
I’m a new kickboxer 🙂 And while im looking for resources to new kickboxers i saw your site. (i couldnt find resources about kickboxing :/)
I bought your Fighter’s Diet book and I loved it!
I learned too many things and i saw my mistakes.
Thanks for everything…
and i will buy your other books ^^
(sorry my bad english)
Hello Johnny,
I am currently finishing up another program, but have finished reading your book and will start in about 3 weeks. I will be sure to provide some feedback after I am done. As far as the book is concerned, it’s good that you’re about the same weight class as me, so I learned quite a bit from it. I like the fact that you put forth your own diet and bothered mentioning pharmaceutical grade vitamin and mineral supplements. I also find it comforting that you go out of your way to tell people to stay away from the fads that could potentially get them killed like the infamous treadmill + sauna to cut weight as I’ve always found that to be a silly method to cut weight. The recipes seem like they’d be fairly tasty and I can’t wait until I’m back in the U.S. so I can go to a grocery store and shop for those recipes. Well Johnny it looks like you’ve produced well another very well written book that I will likely be reading multiple times like your How To Box in 10 days books which continues to help me not only teach others the sweet science, but also refine my own technique. Thanks again Johnny and again I will provide feedback as soon as I’m at least halfway through the program and then again during the completion.
On a side note, I hope to see more books like these in the future. I’ve read through many instructional books about the martial arts and aside from the one’s written by Bruce Lee, I have not read any books on any martial arts or combat sports that are anywhere near as comprehensive as the ones you’ve written.
Sincerely,
Leonardo B
Johnny,
Feedback for “The 30 Day Fighter’s Diet” is looking very positive so far.
Having read the entire contents several times over throughout my festive holiday break, in preparation for returning to training this week. I can honestly say I’m very impressed with not just the content, but also the depth of field and knowledge presented by yourself.
Admittedly…with myself currently studying nutrition at university I probably have a greater scope of the knowledge provided in this guide than many, but that didn’t stop me learning many things…so many things in fact that it would take forever to list them here.
Having tried some of the recipies you provide, I must say I’m a very well fed kickboxer 🙂 and it has made my return to training less painful than usual. On the note of recipies though one point I would like to raise is the fact you do not provide the nutritional information with your recipies, I appreciate that the whole idea behind this guide is to avoid overcomplicating things, but it would be nice to see it for those of us interested. But that’s just me being picky.
I’m currently in the process of finalising my own 30 day diet and workout plan (based on the contents of this guide) in preperation for the ICO British Kickboxing Championships on the 10th February. Hard training commences on Monday. While I’m fortunate enough to not need to lose any weight to make the weigh in, I do need to improve my fight preparations (mainly eating the correct things), something which I discovered the hard way during my last bout.
I shall, hopefully at least, be able to provide some much more in depth feedback and study information after the championships, with regards to any results and improvements I intend to make.
Until then, keep up the site, it provides a knowledge spewing haven for us boxing fans and participants around the world.
Christian G
Soon to be ICO British Kickboxing Champion 😉
Christian,
Thank you for the amazing review and honest thoughts. I’m really happy to hear you enjoyed the book. Good luck in your tournament. All of EB will be cheering for you!
Ok. I just finished this book. My thoughts about
this piece if Johnys work are:
If you are complete begginer and never read nothing about
healthy diet, and You want to make you boxing life
easier, then its worth EVERY penny You spend on it.
Please guys trust me, if you are on ” normal” mama made
potate, cereal, no fruit barbecue diet, this will
well change You life… and body… for better:).
BUT, if you are in fitness, bodybuilding, healthy living
subject for some time, well most of the informations YOU
CAN find on google, if You know where to look for.
Tip from me, try ALSO read one of the books of Eric Braverman.
Soooo for begginers, and little more advance guys without
more specific knowledge, greate book, just stay with diet, and
wait for transformation, for advance guys,
( bodybuilders, healh freaks :P) its a good read,
but nothing ground breaking.
Thank you for the review, Damian. I would like to add that although information on EVERYTHING can be found on the internet, it takes time and experience to understand what is most effective and in what ways it is most effective. In regards to it being ground-breaking-qualities. Nothing is groundbreaking if you already know it. On the other hand…if you don’t know something, discovering new information can make the difference between having an ineffective diet vs having the body you’ve always wanted.
Hi Johnny,
Thanks
It was a great purchase. I already read it, very useful. I’m an amateur boxer on my free-time and your guide is very important to realise how to put on a healthy diet. also in order to get more energy and recover after training.
Always checking your website, very clear info.
(sorry English is not my first language, I’m from Chile)
Keep up the good work.
Regards,
Gianluca
Hey man, your diet guide was great!
It helped me with a few things. Like learning not to over indulge in certain foods, and loved the tips u gave. Lost 8 lbs in a week for a job interview, where I had to take shirt off.
Luv the site. My power has increased using your techniques. Just hit the bag and do mma and boxing fitness, not a fighter. But still intresting to learn techniquea. Thank u
Hi Johnny.
After a long thought i decided to take the plunge and start boxing training, mostly for fitness but also a little bit of self defence. Came across your website and was blown away by the great info you share on the sport. I purchased your diet guide and was very impressed by its content, structure, and presentation layout. The info was easily ‘digestible’ for the lay person, and was easy to follow and incorporate into a regular diet plan. I feel education is very important when it comes to the food we eat, and its great to see a no nonsense approach to a healthy/clean eating plan.
Keep up the good work, please feel free to email me back, I keep up to date with the Facebook and website. I am UK based (South Wales) however boxing gyms (at least the good ones) are not so easily available. So finding good tips, sifting thru the BS online, is not so easy, but your website is THE best source i have found.
Thanks, Jeff (28 years young!)
Johnny,
First off I want to thank you not only for this book but taking them time out of your schedule to run what in my opinion is the most informative boxing website i’ve ever come across. I have to be honest and say that I have a pretty strong background in nutrition as well as boxing and both this book and your website continue to amaze me. Whether your covering nutrition, basic technique or even more advanced movements your advice is always on point. I feel like this book is great for people to have a guide on the way fighters should eat and take care of there body.
One suggestion I would have would be to add something in there about intermittent fasting. I recently have taking a break from boxing and have been doing this and the results for fat loss have been impressive. Im not sure how well this way of eating could be incorporated into a boxers hectic training schedule but if it could I feel like it would work wonders for making weight or cutting.
Thanks again for the site man.
Alec
Johnny,
I have been using the information you provided in your E-book and quickly lost 13 pounds and continue to lose weight. I am 49 years old, I had a few amateur fights in my youth, wanted to fight professional but life’s problems kept me from realizing that dream. I always stayed in shape, but after I gave up boxing and turned my attention to other concerns, without realizing it I slowly became sedentary, practiced bad nutrition, and gained 100 pounds (morbid obesity).
When I was young it was easy to lose weight, but I found it very difficult to do it in my 40s. When I tried to lose weight I was always hungry and tired, I was in a bad mood, irritated, and the weight didn’t want to come off.
After reading your E-book and following your advice, I am amazed how fast the pounds are coming off and I feel great, I don’t feel hungry and I don’t feel tired. I have studied boxing all my life and I am planning to start training kids at the Golden Gloves gym and want to be in great shape.
Thank you and keep up the good work Johnny.
I was just wondering about one of the examples. Okay so you follow the diet and training. Does that mean you are trained against taking on the bigger weight classes? Because out of the ring people in those bigger weight classes are the only people I have issues with. So I need to train realisticly around that.
Or was that part about being in the same boat as everyone else pointing out how eating this way as opposed to the previous example diet (work a lot and eat a lot). Allows you to be capable of reaching that next level. Im really just trying to grasp. How if just eating a lot and working alot doesnt give you the edge from just training.
Is it the amount or kind of energy? Is it the pace of digestion and metabolism? Not the whole diet but why wouldnt your body allow you that edge you need before. But will after?
The problem many fighters have at weigh-in is not being able to lose enough weight and therefore end up fighting someone who is naturally bigger than them. The next thing that happens is that some fighters end up starving themselves to make weight because they don’t know how to eat properly to lose the weight.
This diet guide helps you lose weight so that you can come in lean on fight day without having to starve and weaken yourself. Eating right improves your overall health, keeps your weight down, and increases your physical performance.
Great book, have been putting it use for the last 6 weeks and I have been super impressed by the vast amount of knowledge that is shared via this book.
All inside knowledge on how fighters can cut weight can be used in real life when people prepare themselves via training for a summer body or an occasion.
Totally found the resource valuable from a vegetarian’s point of view.
Have put the information and plan to action over the last 6 weeks and have been so glad I have started on this.
This nutrition strategy helps me feel strong when I train and the supplements that I might lack naturally as a vegetarian like B12 or protein intake are well covered.
This review is written after using the information and observing changes over a 6 week period.
BOOK IS HIGHLY RECOMMENDED FOR FIGHTERS AND OTHER EXERCISE ENTHUSIASTS.
Thank again Johnny for making my life easy.
hey Johnny,
Having purchased your 30 days fighter’s diet e book, I just wanted to let you know how useful and interesting I’ve found it.
Having been into combat sports since an early age I always sort of had a grasp of healthy nutrition, trying to stick to it on most occasions. Your book however has greatly enhanced my knowledge not only of what to eat, but also of HOW and WHEN to do it!
I can say that thanks to training hard and constantly 5 days a week and thanks also to your invaluable tips on nutrition, I can proudly weigh in at 140 lbs (I am 5.7) at 33 years of age.
Thanks again pal and keep up the great work!!
Fred
Hi Johnny,
From reading most of the comments from readers of your book, it seems the emphasis is on cutting weight. What I am looking for is a nutrition guide or diet to use all year round. I have not fought for over ten years and am currently 40 yrs old but I am back into training and would like to be in shape all year round. Am I right in thinking the book covers meal planning or nutritional guidance to keep me fighting fit all year round?
Hi Sonny,
The fighter’s diet guide is definitely a healthy diet for you to follow all year round. There’s meal planning, nutritional guidance and a whole lot more to keep you in shape in a healthy way. For competitive fighters, I offer a whole chapter on cutting weight but it’s certainly not the theme of the entire diet.
Thanks Johnny,
I see that the only way I can purchase is through Paypal is there no other way I can pay? like credit card
Yes Sonny. You can pay with a creditcard. Click on the “Add to Cart” button up above and then use the “Don’t have a Paypal account” option.
Just want to say that your book is so helpful! I am loving it! It’s so nice to understand why things work and don’t work, and how to adjust to get the effects we want. I also appreciate the simple format that makes it easy to reference different topics. As a result, ten pounds fell off and I am stronger than I have been in a long time. I love it!
I have read several books like this, but yours is the best.
Much continued good luck to you!
Hey everyone! Just adding in my feedback after having the book for a some time now. By following the advice on food/meal portioning, I’ve been able to lose about 10 pounds in a little over a month and drop 1 maybe 2 pants sizes. Thanks Johnny!
Hey jonny I have a couple of questions does this diet require a lot of cooking and is it expensive and is this book only available online?
Hi Jonathan,
The recipes are very simple. They can all be made in about 15 minutes or less. The food is not expensive although that depends on how much you eat. It’s definitely cheaper than eating out. And yes, the book is only available in digital PDF version right now.
hey johnny whats up, i dont have a credit card to buy this amazing 30 day fighters diet but i would love to, but i think i need your opinion/advice. cause this may 26 i have an upcoming amateur fight, its my debut, and i weighted 170 LBS but my trainer said i can lose weight up to 130/140 lbs, but i think i cant cause its less than 2 months from now, what do you think?can i really do it? but i prefer to fight in 154 pound limit
“im only 17” thats why i cant afford to get credit card -_-
Hi Bin,
You’ll definitely need a creditcard or Paypal account or checking account. I can accept checks and money orders as well. (You can purchase a money order from your local grocery store.) Or you can ask your parents to purchase the guide online.
What’s most important is reaching your lean weight, whatever that is, rather than trying to reach a random number that you haven’t been at before. Now if your trainer says you can reach 130/140lbs, I’ll assume he’s speaking from experience and judging from the amount of body fat you’re carrying around. It’s definitely possible to lose a ton of weight in 2 months and I’ve seen it happen many times before.
Whatever happens, good luck in your fight!
Johnny
hey johnny I got a question can you teach a southpaw because I have noticed your an orthodox and well im a southpaw also im deciding between a speed bag and a double end bag not a heavy bag because I dont think that it would help me cause i am a fast puncher and the hevy bag would mess that up
You can read all my guides and reverse the instructions if you’re a southpaw. I also have helpful videos on my Youtube channel you can watch.
Hi!
I’ve been reading articles on your website since a few months now, and I find it really interesting, so much good advices, thanks for that.
I’m having my amateur debut in 3 months now, and need to loose around 4kgs (i don’t know how much lbs it makes, 7-8 I assume) and wanted to read your book to be in shape for the bout. The question is, i live in switzerland, i was wondering if you deliver outside of the US? And do you know about how much time it will take to get here (I can send it in France also, if it’s cheaper/easier/quicker)?
Thanks a lot!
Zena
Hi Zena,
This is an ebook so you’ll get download access to it immediately after payment. Make sure you check your spam folder too in case it goes in there. Good luck in your first amateur fight!
– Johnny
Hey!! do you have some vegan tips for vegan fighters??
Hi Yessie,
I go over the protein sources for vegans and also included several vegan recipes in the book.
I found the book well-documented as for all types of sport it’s important to have a good diet. Thank you for sharing your knowledge. Besides confirming the necessary nutrients and basics attitude we should have when doing sport like boxing, I found the different methods to reach specific goals very interesting. In a couple of weeks I saw that by changing my diet and training 5 days a week my body changed and I got more power, energy and resistance. Tips regarding some food choices, time for eating, ideas of meals, etc are good too. I like the “lazy man’s recipes”, quick and easy to remember!
A must to have. I was always concerned to reach my weight category, but I didn’t know how to plan a good diet to achieve that without starving myself or doing the wrong things. Your answers are in this book.
Fully documented, it will suit perfectly in your training plan.
Hey Johnny just wondered if the supplements in your book are available here in the uk
Yes, my recommended vitamins are available in Europe in stores and online.
Hi Johnny,
So far so good.
I’m 6′-1 and used to walk around at about 190-195 lbs. I started training this past November for my kickboxing fight this June …. it will be my first.
I was looking at fighting at 189 lbs … I ended up dropping my weight to 180 lbs … no dieting … just working out hard. I found however my energy level low ….. I’m 47 yrs old so I think some of this was over-training but after reading your fighters diet book I’ve been eating very badly. I was eating the wrong foods and eating at the wrong times. I’ve been following your guide and my energy level is back and I don’t feel tired midway thru the day.
I’m now at pretty constant 175 lbs and feeling good and will be fighting at 178 lbs now. My daughter is also in kickboxing (not competitive) so she was very interested in your book … so I’m getting the whole household to eat better.
Thanks,
Tim
Hi Johnny
I’m 51 and have been messing around with boxing for 3-4 months at a local gym. Just joined a boxing gym and am really determined to step into the ring at least once. I find your site to be very valuable. The book is great.
I use many of the protein shakes and recipes. I am finished reading the book and found it very useful. The only problem I have at this time, not related to your book, is finding a coach who is as determined and dedicated to train with me so I can enter into a Masters tournament.
It is my understanding that good coaches are hard to find. If you have any thoughts on this please let me know.
Enjoyed the book
Cathy
Hi Johnny
Im 18 years old amateur boxer. I just wanted to know is this book only for weight loss ?
Because I want just be ripped for my weight (im currently 154lbs). So do this program have also diet plan for just getting strong not lose weight. My goal is just stay ripped and stay in 154lbs
Thanks a lot !
-Ramin
Hi Ramin,
You can definitely skip the chapter on making weight and use this book only to stay ripped if you like. A good diet should only be getting rid of unnecessary fat, not the muscle that you worked hard for.
I would like to buy this book but dont want it as an E BOOK! is it possible to buy this edition as a NORMAL book?
I don’t sell enough copies to be able to offer this as a printed book (OR the price would have to be really high ~$50-60). The cost of printing alone would only net me a few dollars of profit after the printing, distribution, and shipping costs. You are however welcome to download the ebook and get it printed yourself, but you’ll see how expensive it is to print a large-size full-color book with pictures.
Hi Johnny
Im kind of confused about the protein shakes. I don’t have always time to make food so it would be great to buy protein shake but I don’t really know what kind of protein shake is good for boxing cause I don’t want to be like Arnold just for recovery and for snacks so would you recommend me something?
Should i just buy 100% whey or use special whey. Im currently boxing at 154lbs. I have never used protein shakes thats why i am confused so it would be great to get answer from somebody who knows his stuff.
Thanks a lot !
hi charles, whey is the best protein you can buy for your money. But it’s not necessarily the best protein powder. Egg whites (or egg white powder), hands down, win by a landslide. Many more BCAA’s and glutamine in it. Basically, with any protein powder, you want to examine the Amino Acid profiile.. higher BCAAs and Glumine is what you want to look for for optimal muscle building/recovery.
The only time i ever suggest using a protein shake is for mass gain – if you want to build up your lean muscle and burn fat. There are debates about when to use the shake. Personally, if i were to use it, i’d drink a shake within 10mins after my workout to prevent muscle degeneration and maximum uptake of aminos. Aside from that, just eat a well balanced diet – make sure you have enough starchy carbs in there on your workout days for fuel and your usual palm size portions of protein to make your protein count for the day.
I meant to say *whey protein is the best Bang for your buck*
thanks steve !
So do you suggest me to buy egg white powder ?
only thing why i was looking for whey protein was because i dont have always time to make food, so if i eat it as a snack (whey protein) and aside that i eat balanced diet do i gain weight ? i dont want to gain too much weight just stick at the 154lbls. I would eat whey protein as a snack two times a day.
Thanks a lot!
yes, egg white protein if you want to gain muscle mass. But rotate with whey because it can get expensive. if you just want to maintain your weight, then eat at least half your weight in grams of protein per day.
Think of it this way. There are two ways to gain/lose weight (assuming you’re a healthy individual):
via fat or muscle.
Fat = carbs
muscle = protein (but ONLY if you workout)
If you don’t want to bulk up, then modify your weight via carb route.. by changing your carb intake, you change your fat levels and consequently your weight. Keep protein intake steady so you can maintain the muscle mass. Keep in mind though, that if you cut carbs it might cut your necessary calorie count for the day… it will then take from your muscles. So make sure you’re getting enough fuel for the day, then cut the carbs or trade the starchy carbs in for more veggies.
Thanks a lot !
Hi, I’m a 25 year old girl and am a kickboxer/boxer but only do it for exercise purposes (am not training for fights or anything serious). Does your e-book cater to someone like me that does exercise regularly but not on a level of a professional boxer. My classes generally go for 1 hr (or 2 if I do a double class). I found last night during my class I got quite dizzy, am thinking I didn’t eat enough. I’d like to fix my diet to eat more to compensate for the energy I use. Let me know if you think this e-book is suitable for my needs 🙂 Thanks in advance, Bianca
Bianca,
This diet guide would definitely be beneficial to your more casual lifestyle and recreational training. You’ll find it especially helpful for staying in shape and having energy to perform like an athlete.
Johnny
Thanks Johnny!
Johnny, I’m definitely finding a great better eating diet. I just wanted to be more regimented about better eating and the diet is perfect and has also helped with the stomach body fat level. We have stripped it down to a weekly diet plan and it is going really well.
Best Regards,
Derek
Hello,
I am 36yo trying to get back into shape….how is your book better the other ones I found on the internet?
I am busy with work , 2 kids…looking for something simple to follow…
Is this the book for me?
Thank you for your time
Hi Ron,
I appreciate the question and chance to explain. My book is different from other diet guides in many ways:
1) Focus on weight loss AND PERFORMANCE – other guides usually focus on unhealthy eating habits to cheat your body into losing weight which usually results in rapid weight gain not too long afterwards. My guide is not only limited to looking good or feeling good, but actually being able to perform well. This book is written for fighters, and fighters need to perform and be strong, and fast, and have the endurance to fight.
2) My diet guide is really detailed – goes into the science of nutrients. Different types of nutrients that your body needs and dozens of ways to acquire them from different foods. I spend time talking about organic foods, dangerous foods, healthy foods, and the many lesser-known aspects of dieting. It’s a lot more than simply counting calories and carb/protein/fat ratios.
3) My diet guide is really simple – it’s made for the busy athlete/student/employee or in my case “the lazy man”. I give you simple formulas to make healthy eating EASY. When I say, easy, I really mean EASY. Tons of lightning quick recipes that don’t require exotic ingredients or uncommon foods. Granted, you won’t be getting gourmet recipes but I make it very easy to understand how to eat healthy and give you the foundation to adjust your diet as needed.
If you’re a busy person looking to eat healthy, I can proudly say this is the easiest resource out there.
Johnny
Thank you for your fast respond. I will give it a try.
Thank you
Hi Johnny,
First off, thank you so much for the amazing website — your articles are very professional and everything I’ve read so far has been bang on. I can only imagine how many emails you get every day, I’m impressed you find time to respond to emails and comments on your site; that’s true boxer discipline shining through on the blogsphere:)
I purchased your nutrition guide and I’ve lost 8lbs in the past month thanks to it (which is good, because I’m fighting at a lower weight class). I was in a whitecollar boxing show (my first fight) and fighting at 150lbs or so. I actually won my fight by split decision! I went from 165lbs to 149lbs on fight night thanks to following the diet in your book very strictly, so thanks for the great guide!
Cheers,
Ben
Hi Johnny
I got the weight loss program and have been going over it for the last couple days. just great stuff, much more detailed and thorough than I expected. (I was in a physical therapy office , they had a sign ” a good workout cannot fix a bad diet ” – a point that you emphasize. ) I have been working out for years, yet much of the info in that program is new to me.
I changed a lot of what I eat. And since i bought your fighters diet, I am slowing losing weight- and not eating at the wrong time. you are a real motivating force, please keep it up.
just an FYI…….BTW, really like every one of your videos, you do have a gift for explaining the ins and outs of all of the movements and points about the sweet science.
keep up the good work.
sincerely,
Lou
Your ” fighters diet ” opened my eyes, I have changed about 75% of what I eat. Thanks!
Just curious do you know about how much body fat is on you
I would say I’m about 8% body fat right now.
30 Day fighters diet was def a great purchase and I would recommend it to boxers or fighters of any level.
A great in depth guide and it really covers everything you need to know.
After purchasing it Ive cleaned up my diet completely and I feel great!
I’m currently dropping weight and I’ve found some great tips in the 30 day fighters diet for making weight.
Expert boxing is a great website in general always willing to help out !
Great job Johnny,
Very useful information served up in an implementable manner.
Cheers
Ade
Hi Johnny
I can’t get into my account to access the 30 day fighter diet, I have e- mailed you too.
Thanks Harvey
Hi Harvey,
I’ve replied to your email. We’ll get it handled there. Thanks for your support!
Johnny
Hi Johnny,
I don’t know if you will read this but Im giving it a shot. I got your book 30 Days Fighters Diet. And I live it.
I have one quick question… Do you take ALL those vitamins that you mention daily at once?
I got the whole list but I wanted to make sure before I take them.
Thank you for your time!
Yes, I take them all at once. It sounds crazy to have so many, I know.
Johnny,
I’m 48 yrs old, I’ve been boxing and competing now for 4 years. I have your 30 day Fighter’s diet book. Love it! in my 20′s I was into body building, all natural thankfully, and I can tell you via my personal experience weight training does not equal punching power. My first fight as a masters amateur was against an opponent who thought strength meant power in the ring, this guy had huge arms and legs. I knew when I saw him that I would dominate him, and I did. he couldn’t move, he did not know how to extend a punch. they gave him a standing 8 in the first 10 seconds, his second standing 8 came with seconds left to go in the 1st round. after the fight his comment were ” I cant believe how hard you punch, I underestimated you…. I know from experience, it is functional strength not brute strength that make for a hard punching fighter. You are definitely on the right track Johnny. You have a great business and your programs are perfect for anyone who want to be a faster, stronger, smarter, hard hitting hard to catch fighter. Keep up the good work!!
Arizona represent. The last two books I checked out regarding nutrition and physical fitness were Schwarzenegger’s Encyclopedia of Body Building and a compilation of Bruce Lee’s training regimens as they evolved. I learned a lot from those two, but I have a feeling yours is going to be much more practical. Take my money!
This diet got me in the best shape ever after one month. Many thanks, I went from 79kg to 72kg and felt great!
I just purchased your book. My goal is to change my lifestyle and eat clean, I recently played rugby last year and had to gain weight to be able to take hits and protect myself, unfortunately I didnt know what I was doing and listened to the typical meathead mentality(from my friends) and put on weight. I am 21 , 200 lbs. and 5’6 thats not healthy at all. I dont look it but I am , I want to cut down, train at Gracie Barra brazilian jui jitsu, muy thai, and boxing. I have many things to fight for but this is for me, im not looking to fight competitively (maybe in a couple of year) but training and learning technique is what Im after. Im looking to lose 30 pounds. So i want to be 170. that is my goal right there
I will be in contact with you because I am interested in your techniques and other videos I saw on youtube but I want to buy the set to work on my boxing form but dont really have money at the moment so one step at a time . once again thanks!
Hello johnny. I’ve bought your 30 days fighter diet book. Honestly, I feel like I have more energy throughout the day. Thanks, I reply appreciate your help.
Hello Johnny my name is Ezra Muhammad and I just purchased your book a few days ago, thank your for excellent customer service, and fir helping me prepare for my October 14th fight
I’m at a good steady pace I’m at 144 and my fight weight is 147 so I already made weight just have to maintain and hopefully gain a pound or two of muscle weight, my stamina has greatly increased with the new diet plan thank you
I love your website and I visit it often. I also love the ebook, I am 55 years old and use the boxing workout to keep in shape.
Hi Johnny,
I bought your 30 day fighters diet since you kept it a big secret. LOL ! I had to make the purchase to get the information I was seeking. LOL! Great book!
Patrick
Johnny,
I have already been watching diet for past 8 weeks so ready to ram it up.
I have had to change plans e weight class a bit since I brought new scales yesterday. Old ones had me floating around 83-4 kgs so I had planned to cut to under 81kg. Brand new digital scales have me at 87kgs (6 feet tall). I am not carrying much fat (can see abs) but naturally do have big thighs.
The fights (Australia Master Games) are run over 3 days with a fight a day max if you make the final bout. Weigh in each morning too so I am beginning to thinks I should stay in 81-91kg.
It has been 9 years since I pulled on the gloves (they had amateur cut off age of 34 then) I only discovered the masters existed 8 weeks ago and have been training since!
Thanks again for your time and your site
Darcy
I’m a 13 year old boy wanting to get into boxing but i don’t think i’m built for it. I trying to find some strict workout drills that could give me some kind of muscle before i get into a gym. So any ideas?
Check out my EASY Boxing Workout.
I will get the word out john. Its a great book you keep it simple;)
Hey Johnny,
I am a great fan of your site and also started to box in a club.
You have some really great articles and I bought your “Fighters Diet” and “Advanced Footwork”. Great stuff man.
Keep on doing it. 🙂
I wish you the best of luck man.
Sincerely greetings from Germany
Peter
I’m 15 years old and only around 5ft 6, I’m quite skinny but I’ve always wanted to be a fighter, I’m a black belt in kickboxing and I’m looking for new martial arts to start. But the question I wanted to ask is do you think this is good for me? I want to be a fighter and be the best I possibly can, I haven’t bought the book yet but I’m not sure if it would be the right thing for me. What do you think?
A healthy diet would be crucial for anyone, most especially an athlete. If you haven’t ever learned or read up on how to eat properly, this guide would benefit you for the rest of your life.
It’s been 3 months and a week since I began the program. I’ve dropped from 93kg to 83kg in that time. Bodyfat is around 15-16%, my new goal is 10%. My initial lightheadedness went away after adding a few more carbs in the form of some fruit during the day. The effect was temporary and now I can go for extended periods without a loss of energy. It goes without saying that speed and stamina have improved because of the loss of dead weight but there have also been significant strength gains.
Regards
Johnny,
Still going down…81.3kg at last weighing. Body fat 13-14% according to calipers.
Just one note and something you might want to investigate, I did change the eating frequent small meals to Intermittent Fasting (no calories from 6pm to 10 am). First of all, all anxiousness or obsession with being hungry has disappeared. Second, energy levels do not seem to depend on the last meal. Fat loss seems to have accelerated. YMMV.
Johnny,
Today is actually day three of the new eating regiment, i am hungry but full at the same time meaning that i feel full but i think i am just use to eating alot more so my mind says Im still hungry. I work in an ER and usually get home about midnight, the hardest part has been not eating when i get home …. I use to pick up fast food on my way home so this has been the hardest change.
You book is awesome, I is filled with a plethora of information, yet it is done in a way that is easy to understand.
I stated watching ur videos cause i needed to learn to wrap my hands for boxing. I stated a class two months ago in Long Beach, mostly for cardio but after seeing ur videos and showing up at the gym to practice on my own, and talking to the owner i have decided to give myself 6 months to get ready to spar.
I have to be honest i am 36yo and 302# the thought of sparing scares the s**t out of me but every time I hit a block you have a video that explains things better….
I plan to use ur book/eating guide for the next 6 months along with boxing twice a day on my days off and gym for weight training on my work days…. I have a before pic when i was 310# and i will send u an after pic in six months. I will also send you an update at 30days to see my progress and how much i have lost.
Thanks for writing this, I know there are a lot of skilled people using ur book but i also know there are alot of beginners like me who just need a a guide to get them to the next step…
Anthony S Alvarez
PS: I will keep u posted … Down 8lbs so far ….
Hey I’m starting to box to get into better shape, and I wanted to get your book but I was curious if you had hard copies of the book or do you just have ebooks?
Hi Jacob. The 30 Day Fighter’s Diet is only available in ebook format right now. The challenge in getting it printed is that it’s a big book (180 pages in color with lots of information). I don’t sell very many copies and so to print this would double the price and I’d only make a few dollars per book in profit (after printing, distribution, fees, shipping costs, etc). I’d love to offer a printed version but it would have to make sense financially.
Yea that makes sense, no biggie. I’m still gonna get the book. I’m just the type of person who likes hard copies. But thanks for getting back to me.
I am approaching 50, God help me, and I am in desperate need to get back in shape. I was about 150ish in my 20s and boom put on about 100 lbs over the years/ My diet is horrid and although i can blame stress (I have 2 special needs sons) I have no one to blame but me.. I love boxing and would love to use it as a vehicle to get in better shape. Would this work for me? I am having surgery in December for a work injury (umbilical hernia) and then want to hit the ground running in January. Can you please help out this old man? Thanks Johnny.
Hey Nick, if you’re that serious about losing weight, aside from trying the 30dayFD, I would suggest eliminating gluten from your diet (at least for a month) and see how you feel, check your weight and see if it helps you shed the pounds. Replace it with healthy fats and more protein. and yes, start your boxing exercises. Gluten is the number one cause of obesity in this decade, you can research it if you’re not convinced.
Boxing is a great way to get in shape! I highly recommend boxing as it’s a very effective way to exercise, so invigorating for the mind and body, and lots of fun. If you have a medical problems, please take it easy in the meanwhile!
I need to make weight for the first time for my amateur bout (prob 2 hours to dehydrate or eat before fight). I’m about 5 pound over, this is my first time going down in weight to fight, i usually just fight up. Do I need this book? It says 30 days, I’m looking for something like 10 day. ahah
The book will still help you and be a great source of information even if you don’t need to read all of it.
Love your products. Any promo codes to get a slight discount on purchases.
Thanks
The best way to find out about any discounts (which are very rare) is by signing up for my newsletter. 🙂
Would you recommend protien shakes to to help make weight if your to small
Protein shakes can definitely help you gain or lose weight depending on how many you take and when you take them.
Hey I’m just wondering, does it matter how old you are? I was thinking about getting this, but I’d like to know first.
It doesn’t matter how old you are. I’ve had readers of all ages find great success with this diet. Good luck to you, Chris!
Thanks, Johnny. I was doing some intermittent fasting, but I’m not sure if it’s good for me. I’ve been doing jiu jitsu for a while and I am now getting into mma and kick boxing. This ebook looks like it could be very helpful.
Intermittent fasting does help to make weight but of course, there’s more to dieting than fasting.
Yeah, it also just doesn’t seem to be the right thing for me. It’s not the not eating that gets me, it’s the big last meal your supposed to eat. I hate eating huge meals. I feel sick after. I can’t wait to get this ebook, I just need to make a little money.
So far so good see at friday on a scale and in the ring in the evening . last time i just didnt eat dinners at the evening on a final days and then didnt eat nothing and drink after 3 pm the day before the fight. this time im on fibre and good fat diet hopefuly this will work better for me. 😀
I read your 30 day diet eBook an it has a lot of great info. I’m a competitive kick boxer an when I switched to 5 to 6 small meals a day I lost a lot of weight including body fat.
Hey Johnny, I have enough money to buy it now. I was wondering can I download this to my iPad or not. If I can’t I can download it to a computer, but the current computer I have available to me is very slow.Also if I can download it to my iPad do I need to download anything else to be able to read it?
Hi Chris,
I believe you should be able to view it from your iPad as long as your iPad can view PDF files. I do know that past customers have read the ebook on ther iPad but I’m not sure how they set it up to do that. There are also some helpful guides online I’m sure if you Google around.
Johnny
Thanks for the help
I saw your order come through. Thanks for the support, Chris! 🙂
I’m gonna go read it now, I’ll make sure to take before and after aswell
I’ll tell you how it’s going after a week
I’m excited, Chris. Let me know how it goes!
HI Jonny,
I have purchase your 30 day fighter’s diet.
I am competing for my first fight in 7weeks. I am a PT and work another Job full time. So I am up at 5am every day and don’t get to bed till about 10pm. My training for my fight is late at 6.30 pm twice a week and I have another one Saturday mornings.
I am struggling with the days I train at 6.30pm as I’m up at 5am those mornings and struggle with finding energy for it. I try to split my meals up smaller to last me longer through the day. I have been drinking heaps of coffee think that is not helping me. I even try to get a power nap in at 4pm for about 45mins.
My weight is fine I don’t need to lose any.
I eat oat bran every morning I love it… but what should I eat at 4.30pm before my training at 6.30? I don’t like eating fruit as I gain fat from sugar easily but find complex carbs are ok with me.
i just dont want to over eat as i feel sluggish and don’t preform well but i get so hungry through the day i run out of food. Im about 5’2 and weigh 53kgs and am 26yrs old.
thanks for your time and the diet guide! 🙂
Cheers
Mallory
Hi Mallory, I think you can benefit from eating a heavier protein meal with big salad, and only a smaller load of complex carbs (if you must) at 4:30pm. I believe it’s the lack of sleep coupled with the complex carb sugar load that is making you sluggish. So if I were you i’d load up more on protein at 4:30pm and plenty of greens, ie – big salad, to give you the nutrients/minerals you need to keep going. If you gain weight by eating fruits, you’re probably sensitive to the fructose content, but I wouldn’t rule out all fruits completely because fresh fruit can provide you with the necessary minerals. I would suggest replacing coffee with fruits lower in sugar (fructose) content like berries; search up fructose contents of fruits on google to familiarize yourself. The best suggestion is you can also try juicing to make a green drink which is FULL of minerals. If can explain it in short.. basically to have butt loads of energy you need lots of minerals well absorbed..and coffee interferes with the absorption. It also take lots of minerals to process one unit of complex carb – so it’s siphoning your mineral stores to balance the pH in your gut (same story with coffee). Carbs also provide very little minerals if any at all.. so the more carbs you put in, the more veggies/greens you need in there to counter balance it.
Everything I said above is still 2nd to good sleep. So do what it takes to get enough sleep. For every minute of sleep you lose, it’s THAT much more important for you to follow the steps to a good diet. And by good diet I mean chiefly alkaline food diet. Google ph food diet.
there’s a lot to it, but I hope this helps!
Steve
Hey Johnny I’m thinking of making some snacks I can take with me. Would bananas mashed up with oats and almonds, then baked, like a cookie be a good one?
That sounds pretty good, Chris.
Hey Johnny,
I was wondering if your book was recommended for beginners. I started boxing a week ago at my local boxing gym. I train 3 times a week, and I want some good nutritional tips to lose weight and gain muscle. I’m not sure if it’s the good book for me, but it sounds really interesting.
Thanks for the advice!
Hi Jonathan, the ebook is definitely helpful for beginners!
It explains every little detail to walk you through every step of the way. You’ll be able to follow along easily even if you’ve never trained boxing before or don’t know anything about healthy eating. It’ll go in-depth and get you in shape quickly.
Just a message to say that I am really pleased with your fighter’s diet guide Johnny. Everything is laid out clearly, is succinct & straight to the point. It takes the thinking out of nutritional planning in boxing training for me – I just have to follow your guide now. I’m going to save up and buy your 10 day boxing guide in a few months time too. Thanks 🙂
amatures european and world champion ships in kickboxing. I have to say about your book The 30 days fighter’s diet that is just perfect (congratiolation for it) it answers all the questions of a fighter ( in my opinion). I’m looking foward in 2 weeks from today to by all the rest of your books. They will realy help me and i’m sure they will be intresting and realy realy helpfull!!
I have started the diet and I’ve seen a big difference in my body , looking much better, filling stronger and have more energy from the beginning of the day, especially at training time!!
Also I would like you to tell me if you have a book of how to build up endurance-strength-power or advise me how to do it, from the very basic (like a beginner) to the most advanced high profecional boxer’s programm.
Thank you!!!!!
Hi Johnny, just wanted to ask is there a paperback version of this by any chance? just thought i’d ask cuz i would prefer it to be honest and another thing. Does the diet actually help you gain weight or lose it? cuz im really skinny and have a high metabolism so i want to get bigger but was not sure which the book covers.
Hi Cy,
The Fighter’s Diet will show you how to gain AND lose weight and explain how you would have to approach dieting differently for each goal. While eating healthy alone can help you lose weight, you will have to do some exercising alongside your a healthy diet in order to gain weight. There is no paperback version available because I do not sell enough copies to print this out in a quality format. If I were to sell a printed version, it would cost around $60-75 with me only making about a couple bucks each one. It costs too much to print if you’re not printing in large quantities at a time. It also doesn’t help that my book has so many pages, large-size pages, and color images.
Greetings Johnny,
I’m a skinny 54kg beginner Muay Thai fighter, I started my training at the beginning of jun. I trained for approximately 2 weeks, I downloaded your ebook right when I started my training, the book is awesome I’ve learned so many things from it I even started my diet right from the first day of training and thanks to you Ive gained 3kg and got leaner in just 2 weeks.
Thanks,
Mohammed A. AL-Tamimi
Johnny, the 30 days fighter diet is just what I was looking for! I’ve been trying to get down to 141 without killing myself to do it and I’ve dropped 5 pound already a little over a weak in. Keep up the great work.
Johnny, I am a soccer player looking to cut down fat. I know this is a book for boxing but do you think the same nutrition plan would apply to a soccer player?
Thanks
Yes Junior, it would definitely still help you. The fighter’s diet is great for all athletes or anybody really.
Hello ,
I just buy your E-BOOK today and I think i will really love that 😀
I just have a little question do you have any recomandations for my workout?
I do Abdos roll, crunch, and stuff like that for my abdos. But for the rest of my body i’m not a expert haha :P. I do boxing 3times\week . I run every day. And my first amateur fight will be in february. I’m 138 lbs for 5’7. I don’t have too much fat. I want to have muscle but i dont wanna lose my speed. Thanks for helping 😀 😀
Have a good night
by the way your website is awesome 😉
Your E-BOOK is really nice thanks alot for your GOOD WORK 🙂
Pier-Olivier
Hey Pier…you’re on the right track! Don’t worry too much. Keep experimenting and trying new workouts…copy what the other guys are doing. You will be fine.
Quick feedback covering the main points!
Started diet at 220
Currently at 208.5 (did it in 10 days)
Never had food coma/more energetic throughout the day It is so easy to implement I don’t even remember how I used to eat. I plan to eat this way forever.
I will not share pictures because when I was 220 I had some titties. But I may provide post-result pictures.
Much love
Just wanted to say I started your diet monday and have already lost 6-7 pounds! I train 6x a week and I still have energy to train and I’m full all the time your book is like magic. The only concern is I have been waking up around 4-5am starving! Should I add an extra serving of fat or protein or good carbs? Thanks.
Thanks for the feedback, shang!
Try a little extra fat or protein in the meal before you go to bed.
Hi I have problems trying to buy your products. When I click on add to cart the next screen stays blank.
Hi Collette,
I’m sorry to hear you’re having problems. Can I suggest for you to try a different browser? Like Chrome or Firefox.
Johnny
Seems its the Qatar government that blocks the paypal page. Is there any alternative way I can purchase your products?
I think it’s better if you send me a personal email (and we figure it out via email) but you can also try using a proxy website to bypass the government block.
Hi
I am 100 kg wanna reduce some weight can I download it to my I phone
I am from uk
Hi Saneesh,
I don’t know how the iPhone downloads files. But I’m pretty sure the iPhone can open PDF’s. Worst case scenario, you have to download it from a regular desktop computer and then put that file onto our iPhone.
Johnny
Thank u
Bought it mate worked fine on I phone without any trouble no need of computer gonna stick to the diet plan will put a honest review
If I buy the book can I download it as many times as needed (like if I lose it or something)?
Yes, Kareem. You can download it as often as you need in case you lose it. There is a security mechanism that will prevent you from downloading if you try logging in from too many different IP’s as it will think you’re sharing the login with friends.
Hello
First, Sorry for my english, I’m French, and I want say, Your website is very very very good, i love your website. I’m practice boxing 5 years, and I have 22 years old, and your website is really right. I learn very much. My more difficult it’s relaxation, for are speed and for the punch, for the concentration.
Your ebook they in french or spanish?
thanks thanks
Salutation of University of Paris X west !
Bonjour Elio,
I do have the 30 Day Fighter’s Diet coming out soon in Spanish, French, and Portuguese. Portuguese released in a week or so. The other two need maybe another 2 weeks. Very exciting news! 🙂
Johnny
I wanna know if it’s only an eBook. I’m interested in getting a physical copy if possible. Thanks.
Sorry, Joe. It’s only available as an ebook. I don’t sell enough copies to make printed versions. If I was to print this, it would cost you $80 and I would only make like $5 profit on that. The problem is there’s too much information, too many pages (and big size pages), and color photos, graphs.
I was assuming that. Thanks, Johnny.
Yo Johnny,
I bought the 30 Day Fighters Diet, just wanted to say I love it so far, it’s a great diet plan.
Arun.
do you do personal training?
Not really, no.
Hey Johnny,
purchased this guide at the end of the summer and it’s been great. Anyone who’s wondering, I can definitely say it’s worth the money! I started boxing in June (I’m 21 & former athlete) and have been training hard 5 to 6 times a week ever since. Most likely will have my first amateur fight in February and this program has helped me drop weight really effectively! Thanks !
Gaby
Hello, i plan on buying the book tomorrow.
I’m hesitant about diet books in general. But my father used to be an amateur boxer and he said the quickest healthiest way for me to drop 100 pounds to train.
Several surgeries and marriage after the navy he’s put on a few pounds and is also looking to shred 100 pounds.
I’m a single mother, 24 years old 5’3 240 pounds.
He is 51 years old diabetic 5’11 280 pounds.
I cook for a whole family my self my son (4 yr old, 46 inches tall 40 pounds), my father and my mother (who is also diabetic she’s five foot three 315 pounds).
I guess my question is would this be safe to cook for the four of us would this diet plan work for the 4 of us how would I modify it for her who has no physical activity because of her disabilities and for my son is only four.
thanks in advance
Hi Nina,
The concepts shared in this book can benefit anyone. It’ll teach you how to eat healthier and make conscious decisions in the kitchen that greatly affect the way your body looks and functions. My diet guide is definitely considered “safe” in that it does not recommend unrealistic longterm dieting advice that only promises short-term weight loss.
Johnny
What is the minimum height to become a heavyweight boxer?
There’s no minimum height.
Hey Johnny!
Please, I got a simple question.. Am a woman, 21 years old, MuayThai and K-1 beginner fighter, do you think this book could be useful for me as well according to my gender? I can say am eating quite healthy and living a healthy life style till this point, but anyway I miss something cuz i feel its not what i need to be — now am fighting 63,5 kg /without diet before fighting/ but i want to fight in 58 kg category so… I appreciate your advices, you seriously help me a lot with your videos, quotes, articles etc.
With lots of respect
XXX
Andrea
Hi Andrea,
This book can help anyone, regardless of gender. Wishing you the best.
Hey man have you gotten this published?
Nevermind, I seen the one back in december. It’s hard to see all of em. Haha
Hey Johnny, big fan of your website, I am striving to be an amateur boxer by next summer but I just need to get some excess body fat off. I was wondering, can people under consume to supplements that you list in your book?
I’m sorry, I didn’t understand your question. Can you rephrase?
Hello. I need Russian language on a Russian expert boxing.
Hi, that’s in progress right now.
Quick feedback covering the main points!
Started diet at 220
Currently at 208.5 (did it in 10 days)
Never had food coma/more energetic throughout the day It is so easy to implement I don’t even remember how I used to eat. I plan to eat this way forever.
I will not share pictures because when I was 220 I had some titties. But I may provide post-result pictures.
Much love
Michael S
hey Johnny! I LOVE the book! I’m 26, and have always been active growing up, I never took my diet that serious until within the last year or so. I’ve always trained high intensity, and have always had a decent diet plan.
I have a lot of friends who’s gotten into the fitness lifestyle in the last few years, but most are competing as body builders or physique, so I would just take diet advice from them. Wondering after months and months and plans after plans, I wasn’t getting that physique I wanted. Come to find out, I was doing it ALL wrong haha. Our (boxers) diet is completely different in many ways.
I literally read the whole ebook in 4-5 hours I think. EVERYTHING was straight forward, nothing was confusing, easy to follow. I appreciate that you explained the benefits and disadvantages of foods and why it is important to our training. I also appreciate the cliff notes after the important chapters and sections, summarizing helped a lot. The meal plans and recipes are good too! Thank you. After all the resources, books, forums, and advice i’ve gotten over the years, your book single handedly has been the most beneficial to me. Thank you.
My first day of full implementation would be this coming week, but i’ve started to incorporate a lot of the principals already as a head start.
I can tell you take the time to read these comments, so if you have a community in which you communicate with your followers, i’d love to be a part of it.
You mentioned in the book that you have other ebooks regarding WORKOUTS and TRAINING regimens. This is the only missing component for me. Pretty much, a weekly schedule of what exercises to do from the time I get in the gym to the time I leave. I know there’s a lot of factors to this concern, but having a general understanding helps. My problem is that I am well-conditioned, but whenever I remove weights completely away, I lose mass and definition. Maybe that’s an ego thing, but if I knew certain workouts to do for strength, I could focus more on those.
Btw, I am an IRONMAN and aspiring amateur boxer. So perhaps we can keep in touch as I evolve more into my sports.
Thanks Johnny! Keep it up! You’re an inspiration to a lot of people.
-Michael L
Hi Johnny,
After purchased the 30 day fighters diet. I had been and try to follow the meals schedule. However, I did some changes for myself due to I love to eats junk food (I.e. Deep fried foods). So what I do is in the snack time (10am plus) I took more fruits then in lunch hours I try to eat fish and veg with eggs only.
At the same time, please see my reply feedback below:
Yes I did lose weight to 64.5kg from 65.8kg with in 3weeks. Feel more energetic while having my boxing training. And I feel there is improvement on my boxing. Biggest changes. I see my body cutting and getting fit. Even my weight only reduce 1.3kg. But I can start to see my 6 pads is coming. Feel good.
And now I preparing myself for a friendly match in 2 weeks times. For 3 X 2 mins.
Regards
Eric T.
Johnny,
I have been using your book as a rough guideline for healthy food choices and weight loss strategies. I haven’t followed any of the information exactly. I started a fitness routine following tips on your website 30 days ago. I run for 1/2 hr, jump rope for 15min and punch the heavy bag and double end bag for about 15 min each. 6 days a week. Two weeks into this routine I started reading your book and incorporating your diet plan. I’ve lost 12 lbs in 30 days. Your book has great info and makes eating healthy super easy. Nothing too complicated or constricting. I definitely feel more energetic and powerful, love the chia seed rehydrating drink. There are lots of cool ideas in your book I like. I think you make diet ideas and tips on your website regularly.Iam now going to follow the book more closely and take before and after pics for a full 30 day period. Thanks for putting out a great website and programs.
Hi,
I work 12hr shifts 3days, 3 nights then 3 rest.
I tend to train on the night shifts and rest days (4 boxing & 2 weights ) and do my roadwork on my second dayshift.
do you cover eating on shiftwork in the book.
many thanks
Hi Johnny,
I read your book and i learned some helpfull and interresting stuff. I am 24 years old. I already was in good shape, and last week i made seccesfull amateur boxing debut.
I lost some weight (just about 2-3 lb, just being more carefull what and when i am eating)
I am feeling good and energic.
I would point out some very interesting things ( chia seed, lasy man 1-1-2, water weight loss, low and high GI)
Next fight i would like to drop to 153lb category, because i am 5,9 tall and i am small for 166lb category. I am now 163lb in the morning so i have to lost 10lb in 17days.
I would say, that i am quite a wide athletic guy with low body fat. i believe that perfect in shape weight for me in the morning is 160lb and then i would like to loss those 7lb by cutting water weight.
I am from czech republic (central europe), so i am sorry for my english 🙂
Thank you very much for your awnsers and your nice book.
Hey Johnny,
Your book is very informative, and their a lot of great tips, nutritional/supplemental/ weight cutting advice I am currently using. I just completed the first week of the meal plan schedule and I am now on week 2. Following the timed meal schedule, I feel more energized in the gym when I train. I am currently using this meal plan to make weight to get me on weight for the up coming golden gloves tournament in Vancouver B.C. On April 17th and 18th, so in approximately 3 weeks. I will most definitely stay in touch with you, to ask you for some help if I have difficulties making weight and let you know the day of.
Regards,
Josh D.
Hi Johnny,
I want to thank you for all your work from this web site. I read all your post on it and it help me very well to improve my training at each session. I want to ask you if your different books are available in french please (Indeed, I’m from France) ?
Saïdy L.
Hi Saidy,
I do have this book in french but it’s not fully prepared into PDF format yet. :/
Johnny
Hi Johnny, tkanks for answering me. I understand, can you mail me when your book will be available in pdf please? If you need some help for translation I can help you. Have a nice day.
Saïdy
The translation is done but I need somebody with InDesign experience to lay it out.
Hi, if a buy the book in english version, could you give me the french book when this one will be available?
Yes, I can definitely do that for you! But I should warn you that it might take another year. I really don’t know when I will get to it.
Hi Johnny,
Thanks for your diet guide.
Overall, I think the book is very good. It is well written and goes into enough detail in each section without over complicating matters. It is very easy to get bogged down when looking at ‘ideal’ nutritional systems and most of the information available online is contradicted elsewhere depending on which trend the ‘professionals’ seem to favour at a given time.
It seems to me that the book covers a wide audience without being vague or using generalisations and this is probably its greatest strength. I would like to comment further but I have not had much time to go through the book thoroughly.
I have been boxing for about a year and a half now and have my first proper fight in three weeks (May 9th), hence most of my non-work time has been taken up with training or fight preparations. Since I started boxing, I have been watching your YouTube videos to make sure I’m training properly when I’m on my own, and they have been very helpful. Especially the ‘relaxed punching’ tips, double end bag drills and footwork techniques.
I have never been overweight (body fat has always been low enough to show my abs!) but I have never really eaten properly either. For example, I didn’t eat breakfast for years and would have a chicken based wrap for lunch and a large evening meal. The meals were never really ‘junk’ but they were not necessarily ‘clean’ all the time either.
After reading your book, I have started to have a decent breakfast (protein shake, low fat fruit yoghurt and an apple) and have then had four snack meals throughout the rest of the day. I work from 08.30 to 17.00 weekdays in an office and so my main training period is usually from 18.00 to 19.45 or 20.00. The biggest problem I have is with the pre-training meal as I cannot really eat a big meal at say 15.00 when I should be at my desk working. Likewise, I’m a bit reticent about eating a big meal at say 20.30 and then going to bed a couple of hours later.
From my point of view, I will need to spend some more time going through the book before I can really get to grips with a suitable diet and timings. It is a bit soon to say if the changes to my diet have had much effect so far as I have also been changing training routines in the run up to the fight. I think the danger may be that I’m training harder but my daily calories are dropping. However, at the moment, I don’t seem to be suffering from energy loss but I wonder if I could be even more powerful and energetic if I could figure out the pre-training meal timing issue.
Keep up the good work, Johnny, the book is a really good supplement to your outstanding website and YouTube videos. (Rather selfishly, I hope my opponent has never heard of you or your website!)
All the best.
Duncan.
I saw that there is a chapter on how to make weight for a fight. And what to eat before/after weigh in…. Now is this for amateur fighters like day of weigh in?
Exactly, Vinny. This book has information written for amateur fighters (same-day weigh-in). And for professional fighters, they can use the same information except they have more time to re-hydrate.
Appreciate the quick response! Think I’m gonna order it right nowww
There is a lot of good information here. I have read about a third of the book and have made some changes in my diet. I am not in boxing shape, far from it. The most positive thing I have done to date is eating breakfast, drinking more water, and making better food choices. Thanks for the info.
This book is amazing. I love it. Will buy it soon.
I have questions though, Are the supplements necessary? Can I do the full workout with out them? If I don’t take them will the end result be affected?
Thanks.
Hi Bilal,
I provide as many helpful things as necessary but no, you will be fine without the supplements as long as you’re getting the necessary minerals during your meals.
Johnny
Thanks for the fast reply. Sorry to bother you but one more question.
As you probably know some people fast at some point every year, does this program work with fasting from sun rise to sunset?
Thanks.
As you probably know some people fast at some point every year, does this program work with fasting from sun rise to sunset?
Thanks.
Hi Mate,
I bought your book while I was already well into my camp for my first fight. I fought modified Thai rules and managed to come out with a decision win… And a fracture in my foot 🙁
Anyway, I felt like I was pretty well educated with my diet. I was doing all the right things like drinking heaps of water, limiting my carbs to low gi, no sugar, no booze and that kind of thing. So the foods I was choosing were pretty tight.
Where your book helped me (a little bit too late) was WHEN to eat my meals. In particular the simple graph of meal timing vs training timing. Where I was actually starving when I needed fuel the most!
Anyway, long story short, I will apply your teachings to my everyday life to make it easy for me when I go to fight again. (Out for 8 weeks with my foot injury) The meal plan is easily sustainable once you get used to eating more than three times a day.
If I was going to suggest any improvements it would be maybe having a more detailed meal plan. Rather than just saying “eat these recipes and eat at these times” maybe make it a bit more rigid. I know that I would have preferred for someone to just tell me what meal to have rather than choosing a recipe and adding it all up to make a shopping list. People like to just to be told what’s good for them ha ha.
Also, one more thing, maybe provide the nutritional information for your recipes so that people can compare it to other meals/products to see what kind of meals, outside of your recipes, they can have.
Thank you for making an awesome book. I hope my feed back is helpful and constructive.
Thanks again,
Tom W
I bought you book but I don’t have access to this book I’ll contact Paypal and let they know you are a fraud,
Well just because of my lifestyle it’s been harder than I thought so I didn’t start right away. It’s been 2 weeks now that I’ve been using it. So far I’ve lost 12 lbs. And I think it will continue so thanks.
I purchased the book through paypal and i have not received an email with the book.
Sorry to hear about the problem, AJ. I sent you a direct email. Please reply to that.
Hi johnny,
Loved the book, I’ve always considered myself pretty on tune with nutrition. Your book helped we tweak a few things and add some. Loved the supplement section and [removed] Seeds, I was really struggling with recovery up until these changes and I’m pleased to say I feel like a new man.
Thanks for the education 🙂
Kade
Hi Johnny
I’m really enjoying the fighters diet ebook! I’ve adopted ‘the lazymans handful method’ as it suits my busy lifestyle. The biggest changes for me are the portions, for example I used to have a gigantic steak with a few veges or salad. Now I’m really upping the leafy greens and veges and toning down on the size of my protein. It’s working too, I feel better.
Anyway nothing else really constructive to say, except perhaps on page 177 the 100 dieting and exercise tips no 43 and 48 are very similar 😉
All the best
Ian
Hey,Johnny
Does this book include about how to plan for workout,diet and the weightloss for daily life like during working and home?As I work as a chef,I have to work 12 hour most of the time so I don’t know even I buy the book I doubt i will have much time to read and spent for the workout.By the way I click the add to cart the website say error..It is it under maintenance right now?
Hey liked what I read in this I bought it earlier this year. Unfortunately I had to reset my cell phone which this was on. Now it’s gone and I’m wondering is there anyway to recover this without have to buy it again?
I’ve contacted you directly to help you get access to your account again. Answer me there.
I bought the E book and it said to wait for an e mail how long do you think it will take for me to receive this e mail
Hi Derek,
I saw what happened. Your email was entered with incorrect spelling. I changed it and resent your login. Cheers!
Johnny
I have been doing boxing training for over a year now and everything that is in your book was told to me by my trainer at some point and time during my training. However, your book was great because it made it so much clearer for me and easier to follow. For example the graph outlining when I should eat my biggest meals. The explanation and list of the low glycemic foods was also excellent. This portion was explained to me by my doctor and nutritionist before as well. This is an excellent book.
Sergio S.
This book has been a huge help. It changed the way me and my family eats. I wake up with more energy for my morning run and feel great when I start my training. Thank you so much I really appreciate how much you are helping people and their diets.
Hey Johnny,
I was reading through the comments and I saw that you mentioned subscribing to a newsletter. How do I go a bout doing this?
Thanks in advance.
PS. Will definitely be getting this book for Christmas 🙂
Hello Johnny,
I bought this online book hoping it would give me some insights into what I would need to lose weight. I started implementing some of the tips on Oct. 6 and weighed myself that morning at 207 lbs. It’s been eleven days since then and I’m currently at 198 lbs. My goal is to get to 185 lbs by Dec. 2. I’m currently 18 years old, and I recently joined a boxing gym. I haven’t sparred with anyone yet. I’ve mostly been doing conditioning and heavy bag work. I have a lot of power, but I need to work on other areas, such as speed, quickness, timing, and endurance. I want to give myself the best opportunity to succeed before I fight someone.
It’s been quite a challenge. Towards the beginning, it felt awful and I almost gave in to the hunger. I had to really grit my teeth and control my food intake. My portion control has gotten better. I just have to remain consistent.
As far as big changes, I only drink water now. I cut out everything else I used to drink (sodas, gatorade, etc.). I don’t go to restaurants as much anymore. You never know how a cook at a restaurant is feeling a certain day, and he might add unnecessary fattening components to a dish in order to add flavor. At home, at least I know I’m cooking foods that are healthy.
To be honest, I wish you had more diversity in your recipes. I understand that you’re most likely not a professional chef, but they seemed really simple. There are some combinations that I outright dislike, such as anything that includes Greek Yogurt. It doesn’t matter what you mix in to it. It still tastes disgusting to me. In that regard, I would have liked to see more options. Despite my personal preference, I really did appreciate the time and effort you put into this project. I learned several new things, so I just wanted to say thank you. It’s really refreshing to see someone so invested in helping people reach their goals. I wish you the best of luck in your future endeavors
Do you recommend training with a weight vest?
Hello Johnny,
my name is Alexander Gerekos, i am from Corfu Greece i do profecional kickboxing ( Fighting and also teaching) and also i play in amatures european and world champion ships in kickboxing. I have bought your book The 30 days fighter’s diet and its perfect (congratiolation for it) it answers all the questions of a fighter ( in my opinion). I’m looking foward in 2 weeks from today to by all the rest of your books. They will realy help me and i’m sure they will be intresting and realy realy helpfull!!
I would like you to tell me if you have a book of how to build up endurance-strength-power or advise me how to do it, from the very basic (like a beginner) to the most advanced high profecional boxer’s programm.
Thank you!!!!!
Hey Johnny,
I’ve only been boxing since the late spring of 2015. I also had to take a few months off over the fall because my car broke down and couldn’t get to the gym. So I consider myself only really getting into it for the last few months. I love it. I can only see my coach twice a week so on off days I do home workouts (cardio, shadow boxing, core). I wish I could be in the gym every day of the week and I have to say, your site helps satisfy my cravings. On my non-gym days I can work out on my own and spend some time on your site and still feel like I’m developing my skills. You have a knack for teaching, especially on the web and your website is a resource that I value incredibly. I don’t think I’d be where I’m at without you and Precision Striking as a supplement to my trainer. So thanks man!
As for your book, and the diet itself, I’ve only been doing the Fighters Diet for a week and half so I’ll do a proper review once I’ve finished my 30 days. At 10 days I’ve already lost about 5lbs, but more importantly it’s crazy how much energy I have. Even my coach is shocked at my endurance and increased zip. Recovery is also something I’ve noticed getting better. Yesterday I had a super intense session and today I can feel my muscles have been used, but they’re not painful sore like they used to be. I could have gone for an extra 2 hours yesterday.
I like your approach in the book and how you’ve laid all the facts out. I’m the kind of person who can only really do something if I know why I’m doing it, and you take care of that very well. Also, you make the diet super easy. I thought it would be such a hassle, and although it takes a little more thought (making sure I bring snacks and enough food with me if I’m out and about so that I don’t hit up somewhere gross for food), it hasn’t hurt my lifestyle at all. It’s super easy, very straightforward and once you get going it really just becomes common sense.
Like I said, I’ll send more info once I’ve finished (and I’ll definitely do an online review). But so far, off to a great start.
I have to say, boxing has changed my life. It’s made everything else better (I’m also a musician and designer), and given me so much more energy and confidence. I have an amazing coach and he’s part of the reason I love it so much, but so is Expert Boxing and Precision Striking. I feel like I can learn about boxing any time of the day and keep myself hungry to develop.
Keep doing what your doing Johnny!
Thanks,
Adam W.
Johnny,
A terrific book, incredibly well researched, and laid out and organized in a way that is easy to “digest” and follow. Johnny has done all the leg work of figuring out what works, what doesn’t, how to lose weight safely and quickly. It’s clear that Johnny is passionate about sharing with his readers the most cutting edge and proven ways to cut weight, generously passing on his research to us. Thanks Johnny!
Hey,
I ordered the 30 day boxers diet this past week. I recently had my laptop stolen and I am trying to figure out how to access the pdf file again. Is there a way i can access the file again given that i have already purchased it?
Thanks,
Eddie
Hi Eduardo, I resent your login to you. Let me know if you received it!
Where would I go to view this book I’m very interested in it?
I mean after I buy it
After you pay, it will take you to a members section where you can download it. And you’ll also receive an email for you to log back in and download it again whenever you need.
Hi I recently purchased this book but I did so on my iphone and I cant get the web address on my computer can you help me
Hi, Lori. Please contact me directly via email and I’ll take care of them for you right away.
How can I purchase the actual book or is the PDF the only option?.
I only offer this in digital ebook because I don’t sell so many that it can justify the cost of printing and shipping. It would cost about $100 for a printed edition if I went that route, and I’m not sure if that allows for it to be in color.
Hi Johnny
I’m 49 years of age and I have a world Jiu Jitsu competition on August the 13.
I’m 176 lb I workout four nights a week for two hours try to eat right but would like to fight at 165 lb .
I was reading all the comments on the web page does this really work. I have been on all the fad diets
Weight loss pills but no reall results im willing to buy your book and try it but I just hate to spend more money on something that doesn’t work.
Don’t get me wrong I’m not saying your system doesn’t work, but you have to understand that there is a lot of scams out there.
Thank you
Can I view the book on my iPhone or is it just on computer?
Your iPhone should be able to view PDF’s. But worst case scenario, yes, you’ll have to view it on a computer.
Hi mate. Am 28 and would love to get into boxing. Am 74kg which I’d about 4kg overweight for my height. Am very interested in buying your book and getting in shape. At the moment I have a personal trainer who I do circuit training and have now begun weight training with (which I love!) my question is about the supplements. Are the a must have? And if so what’s the total price on them all. Am on a tight budget at the moment and I wouldn’t want to waste any time starting the diet without them if they are a must have. Thanks for your time.
The supplements are not a must have. The price on them was something about $250 for a 3-6 month supply depending on how many you take and how often.
Johnny!!! Yessss!!!
Thanks a lot!!!
I´m learning box for almost a year and a half, and I´m very interesed in your book because I need improve my weight to get be stronger and to have more energy in the gym. I love box.
When I read your book I´ll write you. I´m sure it´s going to be very good and interesting.
Johnny: you are really a very polite and nice person. THANK YOU for all your help.
My very best wishes from Spain 😉
Elena
Hey Johnny,
I’ve only been boxing since the late spring of 2015. I also had to take a few months off over the fall because my car broke down and couldn’t get to the gym. So I consider myself only really getting into it for the last few months. I love it. I can only see my coach twice a week so on off days I do home workouts (cardio, shadow boxing, core). I wish I could be in the gym every day of the week and I have to say, your site helps satisfy my cravings. On my non-gym days I can work out on my own and spend some time on your site and still feel like I’m developing my skills. You have a knack for teaching, especially on the web and your website is a resource that I value incredibly. I don’t think I’d be where I’m at without you and Precision Striking as a supplement to my trainer. So thanks man!
As for your book, and the diet itself, I’ve only been doing the Fighters Diet for a week and half so I’ll do a proper review once I’ve finished my 30 days. At 10 days I’ve already lost about 5lbs, but more importantly it’s crazy how much energy I have. Even my coach is shocked at my endurance and increased zip. Recovery is also something I’ve noticed getting better. Yesterday I had a super intense session and today I can feel my muscles have been used, but they’re not painful sore like they used to be. I could have gone for an extra 2 hours yesterday.
I like your approach in the book and how you’ve laid all the facts out. I’m the kind of person who can only really do something if I know why I’m doing it, and you take care of that very well. Also, you make the diet super easy. I thought it would be such a hassle, and although it takes a little more thought (making sure I bring snacks and enough food with me if I’m out and about so that I don’t hit up somewhere gross for food), it hasn’t hurt my lifestyle at all. It’s super easy, very straightforward and once you get going it really just becomes common sense.
Like I said, I’ll send more info once I’ve finished (and I’ll definitely do an online review). But so far, off to a great start.
I have to say, boxing has changed my life. It’s made everything else better (I’m also a musician and designer), and given me so much more energy and confidence. I have an amazing coach and he’s part of the reason I love it so much, but so is Expert Boxing and Precision Striking. I feel like I can learn about boxing any time of the day and keep myself hungry to develop.
Keep doing what your doing Johnny!
Thanks,
Adam
Hey Johnny, what program did you use to write and edit this book?
I used Adobe InDesign.
I had to buy! Thanks for being so helpful with the website!
Hey man , great e book , I can tell u within 10 days I can see a huge difference, energy , my waist everything . The best thing is the timing of the meals , big big difference. The smallest changes made a big difference man, I have learned a lot. Thank u very very much for this .
Hey man, great book, I purchased it and then got locked out and don’t know how to get back in. Please let me know how I can reaccess the book.
Hey Jake! I tried to look you up but couldn’t find you. Please send me an email and I’ll sort you out ASAP!
Hi johnny,
was just wondering what you would recommend the best way of losing mass is?
i’m 5″9 and 13st10 but I’VE got really muscley legs, what would you say the best way to trim them down and make the lowest weight i can?
THANKS!!!
It’s really hard to get rid of natural muscle. Why do you want to do that?
Hi
I really enjoyed the book. Thought the layout was great and really easy to read.
Most helpful things I found in the book were the advice on eating 5 times a day and that out of those only 2 should be larger meals.
The book has really helped me understand what my meal portion size should look like which I think is going to really help me get rid of the 14 pounds or so I need to lose.
Just started boxing at 37 so am using this to help fuel my workouts. Really finding all the other articles great on your website as well…bought rival headgear off your recommendation which I really like…so thanks a lot for all the information you’re putting out there.
Thanks
Alex S
So far so good I’ve been sticking to a healthy diet which has improved my performance in MMA a lot which has held me back from performing at my best and have learned a lot from your book! I used to think it didn’t matter what I ate but it definitely is soo true and I appreciate the guide and advice your book has given me!
Hi Johnny,
I just wanted you to know that your book was really useful in helping me lose weight. I tried other diets and some of them worked to lose weight but would make me feel weak. With this diet I feel good and have more energy throughout the whole day. One thing that was new to me was taking vitamins, but they really work and I wish I would’ve started earlier!
Hi Johnny,
I just finished reading your e-Book and will start the diet in the next few days! (I’ll do a proper review once I’ve finished my 30 days).
I am just not sure how to time my meals around my training as it starts at 8.30pm – 10.30pm (3x week) ! By the time I get home it’s 11.15pm and since I have to get up really early the next day I try not to eat too much so that I can go to bed asap…
So far I’ve been having lunch around 1pm, a snack around 4, another snack around 7pm, then training, and after that I’d have a whey protein shake and go to bed… but then I’d wake up starving the next morning. Do you have any tips on how to schedule which “meal” on my training days ?
Thanks.
Hi Sara, try to get a big meal in around 1 hour before your work out, and then eat a snack after you work out and go to bed.
Hi Johnny,
I’ve been training in boxing for about a year now and when I purchased The 30 Day Fighter’s Diet, I was having a really hard time getting conditioned and my diet sucked. Even when I thought I was eating healthy, I had no idea that I was still eating a lot of the wrong things and eating some right things at the wrong times. I studied your book and it was so straightforward and informational that I was able to immediately go shopping, prepare meals based on your guide, and begin transitioning to the diet with rapid results! From the first day I was able to notice a huge difference in my energy level and the way I felt in general – after a while, I began to feel myself progressively getting stronger and conditioned. I also began studying more in depth about the nutritional concepts you laid out in your book and I am now able to effectively make adjustments to keep always my body properly fueled and satisfied – I now understand so much about something so essential that I am sincere in saying that it was worth every penny.
I have been following the Fighter’s Diet strictly for 2 months now (since 5/1/17) and I have dropped from 182 down to 159 and begun training 5 days a week instead of 2-3. The coaches and many guys at my gym have commented on how much I’ve leaned out. In the last 2 weeks I’ve also begun training in jiu-jitsu and Muay Thai; it was my goal to eventually train in all 3, I just was never fit enough to be able to do them all.
I highly, HIGHLY recommend this book to anyone considering the purchase – it will be an invaluable investment if you commit to following it.
Jake, this is awesome! Do you randomly have any before AND after pics by any chance? Thanks so much for sharing your story. That’s incredible progress.
Would this program require you to eat 5-6 times a day? If so could you condense it to 3 for a more minimal approach and easier to stay on top of without having to worry about eating so many meals all day
You can change it however you want, I like 5-6 smaller meals but some people don’t have time and they want to do less. It’s up to you to find what works but then you wouldn’t be doing what I’m suggesting. If it makes you feel better, it’s really just 3 meals but then some small snacks in between.
Hi Johnny,
I bought your diet guide because I wanted real knowledge about how food affects the body. And what I found out from your guide was amazing!
First I got alot of energy throughout the whole day due to the low GI.
Second I started to sleep alot better due to the schedule when to eat what.
I started to notice that my body got more lean, I can even see my lowest ab muscles.
Thankful for what you are doing!
Michael B.
Is there a way to get this in an actual
Hard cover book and not an E-book? Having trouble finding one.
Hi Anthony, I don’t sell enough copies to print physical books. A SOFTcover would cost you $70, which only has black & white pages (no color) and doesn’t include shipping, and I make only $3 from that. Would you be willing to pay $90-100 for a hardcover?
I’m really enjoying the book I think I’ll see some great progress with the diet.
Hey, I have problem. I have lost weight like mad and I am more than 5kg under my weight limit. I have nationals soon for my Kickboxing. I need some help with ideas how to get my weight back up to what use to be
Hmmm…dang, you can’t drop to a lower weight class? I only know of 2 ways to gain weight. Some heavy weight-training, or eat unhealthy. What kind of body-type do you have?
Hey sorry if this sounds like an uneducated comment I’m fairly new to boxing
I’m just a bit confused at the contrast between your ideologies in this post and the one about the impact of weight training on boxing. I might have misinterpreted your message but I thought in that post you implied that weight has nothing to do with punching power yet in this post you infer that you drop weight to avoid fighting bigger guys in anticipation that they hit harder.
I’m generally curious, sorry if it comes across as offensive
Thank you
Hi Zara, your question is not offensive at all. I associated their SIZE with punching power rather than their training routine. Also…body weight and weight training are two separate things.
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Nice for a boxing coach to knew about diet
Hi there, can women follow this diet plan? I am a female boxer.
Yes of course, Carmen!