Floyd Mayweather Jr. Workout and Diet

Boxer
Born: 1977

Considered to be one of the best fighters of his generation, Floyd Mayweather Jr. has won major world titles including WBD super featherweight, WBC lightweight, IBF welterweight, WBC light middleweight, WBA (super) welterweight and WBO welterweight. He won the national Golden Gloves in 1993, ’96 and ’98 and went to the Olympics in 1996 and won the bronze in featherweight. His father was a former welterweight contender and he has two uncles who were also professional boxers. Mayweather holds 3 Guiness World Records and appeared on Dancing With the Stars (but finished 9th). He has four children. He has over 23 million followers on Instagram. He is 5 feet 8 inches tall and weighs about 150 lbs.

Known For:

Floyd Mayweather Jr.’s Diet

Summary

His not-so-secret love of fried hot dogs with barbecue sauce notwithstanding, Mayweather eats mostly organic foods. He burns through a lot of energy every day and his breakfast can be huge, including eggs, grits, pancakes and meat such as turkey bacon or sausage. He has a private chef to prepare fresh meals at all hours, and nothing comes from a can or bottle.

Estimated Macros

  • Low-Medium Fat 30% 30%
  • Medium Carb 40% 40%
  • High Protien 60% 60%

Diet Details

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Fighting Weight

A boxer’s diet has to be strict to keep his weight down so empty calories are out. Mayweather eats mainly organic foods.

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Broccoli Rocks

Mayweather says he loves broccoli. He also loves flavor and drinks a lot of fresh-pressed juice every day.

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Carb Loading

Because he burns a lot of energy, Mayweather can get away with eating carbs. His favorite before a fight? Spaghetti bolognese.

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Cheat Foods

Mayweather has a weakness for hot dogs and ramen noodles.

What to Eat

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Organic vegetables

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Organic fruit

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Organic, low-fat meat: turkey sausage, etc.

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Organic chicken

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Organic eggs

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Grass-fed beef

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Fresh-pressed juice (mixed fruit and veg)

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Water

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Wild fish

What to Avoid

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Pork

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Sugar

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Refined foods

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Processed foods

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Hydrogenated fats

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Soft drinks

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Hydrogenated fats

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Artificial additives

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Mayweather on doing your best

‘Showing is better than telling.’

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Mayweather on change

‘A true champion can adapt to anything.’

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Mayweather on staying strong

‘I push myself to the limit.’

Floyd Mayweather Jr.’s Fitness Routine

Weekly Routine

Laser Focus

Mayweather regularly trains in front of 50+ people, but he doesn’t let himself get distracted.

Superhuman Strength

Mayweather does an exhaustive routine involving sparring, heavy bag, floor work, pads, bodysuit work, speed bag, neck training, core exercises and a 5-8 mile run.

Go Old-School

To train for his match against Pacquiao, Mayweather also did things like use an axe to chop wood à la Rocky Balboa to remind himself of his early days, and to vary his cardio and core training.

But Also Be Futuristic

Mayweather uses a Cryosauna ice bath to help speed recovery. The temperature can get down to -115ºC.

Go Big or Go Home

Mayweather is known for extremes, from going on a midnight 12-mile run followed by cycling to his 40-round workout in the ‘style’ section. Mayweather never takes it easy.

Self-Motivate

Mayweather doesn’t need anyone to tell him what to do.

Talent Means Nothing Without Hard Work

One of Mayweather’s daughters has said the biggest lesson she has learned from her father is that hard work pays off.

Exercise Style

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Go 40 Rounds With Floyd Mayweather Routine

As you might imagine, it’s intense, and requires a fair amount of equipment. Here’s what you need:
3, 5 & 8-lb. hand weights, jump rope, ankle weights, neck harness, ab-roll wheel, wraps, boxing gloves, heavy bag, body bag, hand pads, speed bag
You’ll also need a coach or training partner.

Rounds 1-3: Shadow Boxing
Warm up: Practice footwork, punching, movement, stance, speed and technique. Spend at least 2 rounds just practicing form. You can add weights after round 2.
Rounds 4-7: Hand Pads
Mayweather spends 10-15 minutes hitting handpads with his coach to work on combinations & speed.
Rounds 8-10: Body Pad
With a partner, Mayweather works on short jabs, right hands, hooks, and uppercuts for 10+ minutes.
Rounds 11-14: Heavy Bag
Mayweather uses a 160-lb. Bag to practice various combinations, focusing on speed and technique.
Rounds 15-18: Hand Pads
Another 15 minutes of slips and weaves with a partner.
Rounds 19-21: Body Pad
Reverses places with partner from rounds 8-10. If you do not have a partner, you can use the heavy bag instead.
Rounds 22-23: Heavy Bag
Ten 1-2s in a row, followed by 10 left-right hooks, then 10 left-right uppercuts. Take a breath; repeat.
Rounds 24-26: Hand Pads
Another round with the coach, focusing on speed rather than strength.
Rounds 27-29: Speed Bag
3 rounds; gloves off.
Rounds 30-31: Jump rope
3 rounds of all kinds of steps: double jumps, criss-cross, etc. Jump til you sweat.
Rounds 33-35: Weighted Shadow Boxing
Mayweather alternates between the 8, 5 & 3-lb. weights, doing 1-2s, hooks, uppercuts and shoulder presses. Start with the 8s, going until you can’t anymore, then switch to the 5s, going down to 3s when you’re too tired.
Rounds 36-37: Abs
50 ab roll-outs then 200 sit-ups. Repeat.
Rounds 38-39: Weighted Neck
Attach harness and do up & down neck raises with 25lbs. Repeat 50x. Do 3-6 sets. Boxers need neck strength.
Round 40: Push-ups
50 push-ups.
Congrats! You made it through Mayweather’s 40 Round Training program.

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Mayweather on why he boxes

‘I don’t fight for bragging rights. I’ve proved myself.’

Floyd Mayweather Jr.’s Lifestyle

Sleep In

Since many Pay Per View events take place at midnight, Mayweather tends to sleep in until around noon-2pm. He works out, then takes a nap, then goes back to the gym for another training round at 10 pm.

Work Out Like the Pro

Mayweather has created a Virtual Reality workout program called ‘Mayweather Boxing + Fitness.’

Give Back

The Floyd Mayweather Jr Foundation has helped to rebuild homes in Nevada, amongst other projects for youth leadership, health and wellness.

Party Like a Millionaire

Work hard, play hard, that’s Mayweather’s motto.

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Mayweather on greatness

‘The ultimate goal is always to break records.’

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Mayweather on being above average

‘I want to be able to separate the average from the good and from the great. I want to separate the ordinary from the extraordinary.’

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Mayweather on poetry

‘If you’re the best then take the test!’

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Mayweather on life

‘Boxing is real easy. Life is much harder.’

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