Manny Pacquiao Workout And Diet

Professional Boxer (Retired)
Born: 1978

Emmanuel Pacquiao Sr. was born in the Philippines. Due to poverty he dropped out of school at age 14 and moved to Manila where he lived on the streets and worked as a construction worker. Pacquiao often went hungry to be able to send money to his mother. He began boxing and made it onto the Philippine national amateur boxing team where he earned a record of 60 wins and 4 losses. ‘PacMan’ went on to win 12 major world titles between 1995-2021 and is the world’s only 8-division champion. His pro record is 62-8-2. He holds 6 Guinness book world records. In 2008, Forbes listed Pacquiao as the 6th-highest paid athlete in the world. Time named Pacquiao on its 100 Most Influential People list in 2009, and the same year he won the ESPY Award for Best Fighter. Pocquiao has acted as coach for the Philippine Basketball Association from 2014-17. He has also starred in films, presented tv shows and released multiple record albums. Pacquiao entered politics in 2010 and has been a Philippine senator since 2016. He is an Evangelical Christian preacher and has a self-named philanthropical foundation to help the disadvantaged. He is married and has 5 children. Pacquiao has millions of followers on social media. He is 5 feet, 5 inches tall and weighs 155 lbs.

Known For:

Manny Pacquiao’s Diet


Pacquiao has a metabolism like a furnace and burns through a tremendous amount of calories every day. He eats every few hours, adding up to 6 meals per day. He eats traditional Philippine dishes like squid, cabbage soup and white rice, as well as some more common athlete fare like protein shakes. Like all athletes where weight matters, Pacquiao had to keep a close eye on his intake leading up to a match and cut back on things like carbs and salt to make weight. He also supplements with vitamins, minerals, and bioflavonoids.

Estimated Macros

  • Low Fat 15% 15%
  • Low-Medium Carb 25% 25%
  • Medium-High Protein 60% 60%

Diet Details


Traditional Faves

Some of Pacquiao’s favorite things to eat are beef tapa, chicken bone broth with spices and papaya, and Tinolang Manok, a hearty chicken stew.


Power Up

To keep his body fueled, Pacquiao eats nutrient-dense foods every couple of hours. He’ll also have a protein shake or warm milk as a snack.


Carbs Aren't Evil

Pacquiao burns a lot of fuel, and that includes carbs. White rice and oatmeal are a regular feature of his diet.

What to Eat








All Vegetables
















Protein Shakes



What to Avoid


Junk Food


Processed Foods


Excess Salt


Added Sugar


Artificial Ingredients




Pacquiao on His Diet

‘I eat the same foods almost every day.’


Pacquiao on His Faves

‘I have my favorites like Filipino beef broth, chicken soup with lots and lots of rice.’


Pacquiao on the Effect of Diet on Health & Fitness

‘If you’re changing your food during training, your condition will change.’

Manny Pacquiao’s Workout Routine

Weekly Routine

Needs Must

Pacquiao got into boxing when he was still a kid as a way to earn money. He has had an incredibly long career spanning 4 decades.

Early Break

Getting picked up by the Philippine national amateur boxing team was a real boon for Pacquiao because it included room and board.

Dream Come True

Always a passionate fan of basketball, Pacquiao became coach of the Kia Motors basketball team in 2014, then drafted himself onto the team, becoming the oldest rookie in the league’s history.

Dream Come True, Part Two

Pacquiao is also an honorary member of the Boston Celtics, and names Kevin Garnett, Ray Allen and the late Kobe Bryant among his friends.

Epic Workouts

Pacquiao really puts in the time. He’ll run 10 miles before doing a full boxing routine at the gym. He does take Sundays off to rest and recover.

Bodyweight Work

Pacquiao grew up in poverty, and so he doesn’t need fancy equipment to work out. His own bodyweight and a jump rope are plenty to get a killer workout in.

HIIT It Hard

Pacquiao does all the standard boxing training: heavy bag, speed bag, shadowboxing, jump rope and lots of core work (1000+ sit-ups), along with plenty of plyometric work to keep those fast-twitch muscle fibers humming.


Exercise Style


A Sample Manny Pacquiao Routine

Run: 10 miles

Shadowboxing: 8 rounds

Sparring: 15 rounds

Speed bag: 10 rounds

Heavy bag: 10 rounds

Jump rope: 7 rounds

Ab crunches: 100 reps x 2 sets

Knee-ups: 100 reps x 2 sets

Diagonal crunches: 100 reps/side x 2 sets

Alternating bicycles: 100 reps x 2 sets

Leg scissors: 100 reps x 2 sets

Vertical leg crunches: 100 reps x 2 sets

Side crunches: 100 reps x 2 sets

Floor wipers: 100 reps x 2 sets

Russian twists: 100 reps x 2 sets

Agility ladder drills: 10 rounds


Pacquiao on Motivation

‘Motivation is desire from my heart. I love doing what I do.’


Pacquiao on Working Out

‘I’m addicted to training and exercise, even when I don’t have a fight scheduled.’


Pacquiao on Intense Training

‘I work hard so I can fight easy.’


Pacquiao on The Sport of Boxing

‘Boxing is a sport. We allow each other to hit each other, but I’m not treating my opponent like my enemy. We’re doing a job to entertain people.’


Pacquiao on The Purpose of Boxing

‘Boxing is not about your feelings. It’s about performance.’

Manny Pacquiao’s Supplements

Protein Powder


Pacquiao has a protein shake first thing in the morning before his 3 am run. Get it here


Pacquiao takes mineral drops to be sure he’s getting all of his essential minerals like calcium, iron, zinc, magnesium and chromium. Get it here


Even though he eats a healthy diet, Pacquiao still takes a multivitamin. Get it here


Pacquiao also supplements separately with bioflavonoids, powerful health compounds found in plants that improve cardiovascular health that can reduce allergies, hypertension and bruising. Bioflavonoids are sometimes called ‘vitamin P’ and occur naturally in fruits, vegetables and herbs. Get it here

Manny Pacquiao’s Lifestyle

Recovery Matters

Pacquiao is up at 3 am for his daily 10-mile run, then he heads home for breakfast and a nap. He’s usually in bed by 10 pm.

Hardworking Kid

At age 6, Pacquiao started working for a local fisherman. By age 13, he was a ‘1-man grocery store’ selling food on the streets of his home town. At 14, he moved to Manila where his first job was scraping rust off old metal.

Lifelong Learner

In 2007, Pacquiao earned a high school diploma by passing an equivalency exam. In 2010, he took a 10-day crash course on Development Legislation and Governance of the Philippines. In 2019, he earned a bachelor’s degree in political science at the University of Makati.


Big Inspiration

As a child, Pacquiao was inspired by Bruce Lee’s incredible agility and speed, and started his own unique training regimen by hitting a banana tree outside his house.

Aim High

This elementary school dropout put in a bid for President of the Philippines in the 2022 election.

YouTubin’ Fam

Pacquiao has a decent number of YouTube subscribers, but his wife and daughter have more.


Pacquiao on His Childhood Poverty

‘I remember as a little boy, I ate only 1 meal a day and sometimes slept in the street. I will never forget that and it inspires me to fight hard, stay strong, and remember all the people of my country.’


Pacquiao on Success

‘Anyone will succeed in whatever field of endeavor in life by acquiring the same virtues and character that boxing world champions do: dedication, perseverance, courage, extreme self-discipline, and prayers.’


Pacquiao on Politics in The Philippines

‘Most of the leaders in Philippine politics come from rich families.’


Pacquiao on His Political Goals

‘I want the people of the Philippines to be happy even if they have nothing.’


Pacquiao on Life

‘I’m just a regular person who believes life is simple, and I like a simple life.’

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