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%
- Medium Fat 35%
- High Protein 50%
Diet Details
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.
Fasting Workout
Garcia only has probiotics before hitting the road for his morning 5-mile run.
‘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.
Crush Those Eggs
Garcia will usually have a couple of hardboiled eggs as his mid-morning pre-workout snack.
Light n’ Healthy Lunch
For lunch, Garcia often has ground turkey made with salsa, guacamole and rice on lettuce wraps.
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
Avocados
Cheese
Eggs
Bread
Orange Juice
Chicken
Turkey
Rice
Salsa
Lettuce
Fruit
Vegetables
Coffee
Water
What to Avoid
Overeating
Empty Calories
Junk Food
Fast Food
Processed Food
Artificial Ingredients
Chemical Additives
Garcia on Breakfast
‘I come back [from a run] and decide if I want to eat or not.’
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!!’
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
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
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.’
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 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.
whey protein
BCAAs
creatine
Caffeine
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.
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.’
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?’
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
References
https://www.essentiallysports.com/boxing-news-meet-rylie-garcia-the-daughter-of-ryan-garcia/
https://www.menshealth.com/nutrition/a36086914/boxer-ryan-garcia-diet-abs-lightweight-champion/
https://www.brat.com/stories/2019/2/20/ryan-garcia-the-411-1
https://proteinteacher.com/ryan-garcia-diet/
https://www.latinoathlete.tv/watch/ryan-garcia-interview_Hrfx582sX41IW8G.html
https://www.tmz.com/2022/02/16/ryan-garcia-battle-depression-mental-health/
