Ryan Garcia Workout and Diet

Professional Boxer
Born: 1998

Born in California, Ryan Garcia is one of 9 kids in his family. He started boxing when he was 7. Garcia earned a record of 215 win and 15 losses as an amateur and he was a 15-time national amateur champ before going pro at age 17. HIs amateur titles include the Junior Olympics, Junior Golden Gloves and Silver Gloves. Garcia signed with Oscar de la Hoya’s Golden Boy Promotions in 2016. ‘The Flash’ aka ‘King Ry’ held the WBC interim lightweight title for the first half of 2021 and is 21-0 as of March 2022. Garcia has endorsement deals with Gymshark and Gatorade, and he has modeled for Abercrombie & Fitch. He also plays a lead role in the web series On the Ropes on Brat TV. Garcia has millions of followers on social media. He is 5 feet, 10 inches tall and weighs about 135 lbs.

Known For:

Ryan Garcia’s Diet

Summary

Born in California, Ryan Garcia is one of 9 kids in his family. He started boxing when he was 7. Garcia earned a record of 215 win and 15 losses as an amateur and he was a 15-time national amateur champ before going pro at age 17. HIs amateur titles include the Junior Olympics, Junior Golden Gloves and Silver Gloves. Garcia signed with Oscar de la Hoya’s Golden Boy Promotions in 2016. ‘The Flash’ aka ‘King Ry’ held the WBC interim lightweight title for the first half of 2021 and is 21-0 as of March 2022. Garcia has endorsement deals with Gymshark and Gatorade, and he has modeled for Abercrombie & Fitch. He also plays a lead role in the web series On the Ropes on Brat TV. Garcia has millions of followers on social media. He is 5 feet, 10 inches tall and weighs about 135 lbs.

Estimated Macros

  • Low-Medium Carb 25% 25%
  • Medium Fat 35% 35%
  • High Protein 50% 50%

Diet Details

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Not a Food Fan

Garcia is one of the rare birds who isn’t big on food. In fact, his personal chef often has to cajole him into eating.

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Fasting Workout

Garcia only has probiotics before hitting the road for his morning 5-mile run.

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‘Da Bomb’ Breakfast

Garcia plays it by ear every morning after his run if he’s going to have more than coffee for breakfast. If he eats, it’s usually avocado toast with cheese, turkey, a fried egg and oj which he calls ‘the bomb’ because it’s delicious and healthy.

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Crush Those Eggs

Garcia will usually have a couple of hardboiled eggs as his mid-morning pre-workout snack.

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Light n’ Healthy Lunch

For lunch, Garcia often has ground turkey made with salsa, guacamole and rice on lettuce wraps.

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No Dinner

Say what? That’s right; Garcia often skips dinner. His chef says he has the stomach of a 5-year-old.

What to Eat

R

Avocados

R

Cheese

R

Eggs

R

Bread

R

Orange Juice

R

Chicken

R

Turkey

R

Rice

R

Salsa

R

Lettuce

R

Fruit

R

Vegetables

R

Coffee

R

Water

What to Avoid

Q

Overeating

Q

Empty Calories

Q

Junk Food

Q

Fast Food

Q

Processed Food

Q

Artificial Ingredients

Q

Chemical Additives

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Garcia on Breakfast

‘I come back [from a run] and decide if I want to eat or not.’

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Garcia on Why He Eats

‘I kind of listen to my body…Sometimes I won’t eat at all, but I always do a coffee.’

{

Garcia on The Best Thing About Acting in a Tv Series

‘The energy and all the snacks!!’

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Garcia’s Chef on Feeding The Flash

‘Sometimes I just stand around waiting for him to order something, and he just doesn’t feel hungry.’

Ryan Garcia’s Workout Routine

Weekly Routine

Early Start

Garcia started boxing training as a sort of joke with his uncle when he was just 6, but the man quickly discovered Garcia’s potential and honed it to perfection.

All-Star Team

Garcia is part of Oscar de la Hoya’s boxing camp and works out with greats like coach Eddie Reynoso and fellow boxer Canelo Alvarez.

Self-Motivated

Garcia showed early on that he had the will to succeed, and he still does. He requires no prodding from his coaches to work out.

Conditioning & Strength

Garcia runs every day for endurance and conditioning. Then he hits the heavy bag for power and strength. He can shadow box for hours.

Speed & Agility

Garcia also works with training pads and reflex bag for his speed and agility.

Mega Daily Dose

Garcia kicks off his day with a 5-mile run followed by 8-10 rounds of shadow boxing.

Reflex Bag

Garcia will do 3-5 rounds with the reflex bag to keep his speed and conditioning sharp.

Circuit Training

Garcia does several different circuits from core work to cardio as part of his conditioning routine.

Exercise Style

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A Ryan Garcia Routine

Daily:

Run: 5 miles

Shadow boxing: 8-10 rounds

Reflex bag: 3-5 rounds

Heavy bag

Resistance Circuit
Do 15 reps x 4 sets of the following:
Resisted squat
Resisted overhead press
Resisted squat to press

Conditioning Circuit:
Do 1 minute of each:
Bosu ball step-ups
Ball across steps
Ball scissor steps

Core Circuit
Do 10 reps/side
Leg lifts
Hip abduction
Plank side-to-side

Cardio Finisher
Do 10 sec x 4 rounds of each:
High knees
Skips
Resisted later slide x both sides

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Garcia on His Entrée Into Boxing

‘My uncle was in search of a boxer and when I was about 6, he started playing around and having me run, do sit-up and such.’

{

Garcia on Canelo Alvarez’s Advice to Him

‘He just said keep it going, keep improving. Don’t settle for that last fight or any fight.’

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Garcia on his Boxing Goals

‘I just want to become World Champion.’

Ryan Garcia’s Supplements

Besides his use of Yakult probiotics, Garcia is keeping quiet on any other supplements he may take. So below are options that can benefit anyone following a similar diet plan.

yakult probiotic drink

Yakult probiotics

Garcia takes Yakult probiotics first thing in the morning, before he goes running. He needs a strong immune system to be in top fighting form.

Get it here

Protein Powder

whey protein

Garcia isn’t a big eater. If you can relate but can’t afford a personal chef and would still like to build muscle, try adding whey protein to your diet.

Get it here

BCAA

BCAAs

BCAAs are another smart pick to boost muscle growth and energy.

Get it here

Creatine

creatine

Another top pick for high-intensity workouts and muscle growth is creatine.

Get it here

Caffeine

Caffeine

Garcia drinks coffee in the morning. Caffeine is a popular pre-workout for long training ses-sions, but non-caffeinated versions also ex-ist, including beet root.

Get it here

Ryan Garcia’s Lifestyle

Serious Stress Management Issues

Garcia admits to struggling with depression. He started drinking and even thought about killing himself. He says the problem came from taking on too much and being overwhelmed by stress.

A Family Affair

Garcia’s parents were always a big part of his amateur career. His father is still one of his coaches and his mother handles the commercial side of his brand.

Better Than a Bobblehead

Garcia’s uncle offered 6-year-old Ryan a bobblehead toy if he would try boxing training. Garcia showed so much discipline, his uncle promised to turn him into a pro.

Real Life Rocky

Garcia enjoys acting and says he wants to be a producer, director or star of movies, along with winning multiple boxing titles.

Trading Places

Garcia says he wouldn’t mind spending a day as Connor McGregor because he’d like to know what makes the man tick.

Big Daddy

In 2019, Garcia became a proud father to baby girl Rylie. He and baby mama Catherine Gamez did not stay together.

Fan Boy

Garcia admits to having a longtime crush on singer Selena Gomez.

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Garcia on His Depression

‘It was so bad, so intense, that I thought maybe I’d just rather not be here. I didn’t understand what was going on. I needed professional help.’

{

Garcia on His Family

‘My family just being there, it’s just a comforting feeling…They gave up everything to pour it into my boxing.’

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Garcia on Why He Started Boxing

‘When [my uncle] saw I was disciplined, he told me if I wanted to earn more than a baseball bobblehead and instead win a championship belt that he would teach me to box. So it began.’

{

Garcia on Fellow Boxer, Connor McGregor

‘What goes on in that head of his?’

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Garcia on his Ambition

‘I want to be a multiple World Champion who stars, produces or directs movies. Sort of Rocky in real life!’

{

Garcia on the Birth of His Daughter

‘I guess it’s a cliché to say, but right when I saw her, I knew my heart belonged to her. There was nothing else in the world that mattered.’

Recommended Products

Yakult probiotic drink
gymshark
Gymshark
Gatorade
Gatorade
Bosu ball
Bosu ball
Dumbbells
Dumbbells
Barbells
Barbells

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