Tyson Fury Workout and Diet

Boxer
Born: 1988

From Manchester, England, Tyson ‘Gypsy King’ Fury is the son of Irish Traveller parents. Born premature, he was not expected to live. Fury began boxing at age 10, and left school at age 11 to work with his father laying asphalt. Fury has represented both England and Ireland as an amateur boxer. He went pro at age 20 and he is the first heavyweight to hold the WBA, WBC, IBF, WBO and 2 Ring titles. He has struggled with alcohol and drug use as well as weight gain, and was stripped of some of his titles due to cancelling matches. Fury wrote an autobiography about his life and trials called Behind the Mask. He is married and has 5 children. Fury has millions of followers on social media. He is 6 feet 9 inches tall and weighs about 275 lbs.

Known For:

Tyson Fury’s Diet

Summary

From Manchester, England, Tyson ‘Gypsy King’ Fury is the son of Irish Traveller parents. Born premature, he was not expected to live. Fury began boxing at age 10, and left school at age 11 to work with his father laying asphalt. Fury has represented both England and Ireland as an amateur boxer. He went pro at age 20 and he is the first heavyweight to hold the WBA, WBC, IBF, WBO and 2 Ring titles. He has struggled with alcohol and drug use as well as weight gain, and was stripped of some of his titles due to cancelling matches. Fury wrote an autobiography about his life and trials called Behind the Mask. He is married and has 5 children. Fury has millions of followers on social media. He is 6 feet 9 inches tall and weighs about 275 lbs.

Estimated Macros

  • Low Carb 20% 20%
  • Medium-High Fat 50% 50%
  • High Protein 50% 50%

Diet Details

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Ideal Meals

Fury said he loved getting to eat greasy foods like bacon and mayonnaise on the keto diet, and he could hardly believe it was a diet. But since he wanted to do more than just lose weight, he hired a nutritionist and started eating healthier things.

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Military Precision

Fury’s nutritionist George Lockhart is a former US Marine and MMA fighter. He is a nutritionist and chef to several fighters, including Conor McGregor and Daniel Cormier.

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Feed Your Gut

Fury likes Greek yogurt and berries to start his day. His nutritionist approves because yogurt feeds the gut biome.

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Engine On Overdrive

Fury can burn 1,500 calories in just 45 minutes, and so he must eat a lot. When he does more aerobic work, he eats more fats. When he does more anaerobic work, he ups the carbs because all of his food intake is designed to fuel him and aid with recovery.

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Endless Variety

Fury’s nutritionist does his best to vary his recipes, and sometimes makes multiple trips to the farmer’s market each day to get fresh ingredients. Fury likes spicy food, and eats a lot of curry. Spices like turmeric are high in antioxidants.

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Seafood Required

Fury has seafood at least once a day to aid with recovery, per his nutritionist’s instructions.

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Power Balls

Before bed, Fury will have high-fat energy balls made from ingredients like almond butter, coconut, oatmeal and honey.

What to Eat

R

Meat

R

Poultry

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Seafood

R

Lean Bacon

R

Cheese

R

Butter

R

Greek Yogurt

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Sausage

R

Eggs

R

Avocados

R

Olive Oil

R

Nuts/nut Butters

R

Vegetables

R

Berries

R

Spices

R

Oatmeal

R

Honey

R

Water

What to Avoid

Q

Refined Sugar

Q

Bread

Q

Milk

Q

Legumes

Q

Starchy Vegetables: potatoes, corn, etc.

Q

Fruit

Q

Simple Carbs

Q

Junk Food

Q

Starches (limited)

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Grains (limited)

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Fury on the Keto Diet

‘The keto diet done correct is ok, but I was doing it dirty. I was having 4 double patties with cheese and mayonnaise. Full of fat and grease, it can’t be good for your arteries.’

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Fury on his Weight Loss

‘I was thinking, this can’t be a diet, I’m not going to lose weight on this, but I lost the weight.’

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Fury on Bulking Up

‘I’m eating 5 or 6 meals a day, drinking 8 liters of water. If it’s gonna give me an edge, I’m willing to try it.’

Tyson Fury’s Workout Routine

Weekly Routine

Mountain Climber

As part of his routine prepping for a match, Fury sometimes runs 6 miles up a mountain, as much to test his mental strength as his physical strength.

Always Train Hard

Fury says his routine may be tweaked one way or another, but the one thing he has always done is train hard.

Rope Work

Fury hits the jump rope hard, doing all types of fast footwork combinations. He also does battle ropes.

Work Your Weaknesses

Fury is determined to be better than ever, and changed trainers to someone who is working all his weak spots.

Spar Power

Fury spends hours every day shadowboxing, cardio, lifting weights and sparring. He does multiple sessions at the gym each day.

Lower Body Focus

Because fancy footwork is a big part of boxing, Fury concentrates a lot on his long legs to make them strong and fast.

Phased Training

Fury’s coaches have him lift heavy and do compound strength routines farther out from a match. As he approaches a bout, he’ll switch to lighter weights and work on explosiveness.

Recovery Is Key

Close to a match, Fury only works his upper body lightly because recovery is key to strength. He also gets a massage to help with mental stress as well as muscle aches and pains.

Exercise Style

Z

A Tyson Fury Routine

AM session
Jump rope
Shadow boxing
Sparring

Afternoon session
Sparring
Mitt work
Battle ropes

Late afternoon session
Footwork
Weightlifting
Bodyweight training
Calisthenics
Cardio
Massage

Evening
3-mile recovery run

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Fury on Training

‘It’s really all the same: training, eating, sleeping and repeating.’

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Fury on Prepping for a Bout

‘It’s always going to be challenging, but it’s all in the mind. it’s determination over everything else.’

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Fury on Running Up Mountains

‘That’s 6’ 9” and 19 stone [270 lbs] running up a mountain, it’s hard no matter how fit you are, and I’m very fit…My final mile was quicker than all of them.’

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Fury on Never Quitting

‘My mind was telling me to stop but my heart said keep going.’

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Fury on Working on His Weaknesses:

‘I love challenges.’

Tyson Fury’s Supplements

Beta Alanine

Beta-Alanine

As part of his pre workout, Fury takes the amino acid beta-alanine which improves gym performance by reducing the production of lactic acid, thus reducing fatigue.

Get it here

Creatine

Creatine

Creatine is also part of Fury’s pre workout because it helps muscle cells produce more energy, increases muscle mass and improves high-intensity performance.

Get it here

Omega 3 Fish Oil

Omega-3s

Fury eats seafood at least once a day, in part for the anti-inflammatory effects of the omega-3 fatty acids. Omega-3s offer other benefits as well, including reduced risk of depression, obesity and heart attack. If you don’t eat fish, an omega-3 supplement is a smart idea.

Get it here

BCAA

BCAAs

Fury also takes branched-chain amino acids (BCAAs) because they boost muscle gains and decrease post workout soreness and fatigue.

Get it here

turmeric

Turmeric

Fury likes his curry, and his nutritionist likes the anti-inflammatory and antioxidant compounds found in spices like turmeric. He loads up Fury’s food with it, but if the spice is too spicy for you, turmeric also comes in supplement form.

Get it here

Tyson Fury’s Lifestyle

Notable Namesake

Fury weighed only 1 lb. at birth. His parents named him for heavyweight great Mike Tyson because he was a fighter. His mother had 14 total pregnancies, with only 4 surviving children.

It Runs in the Family

Fury’s father was a boxer in the 1980s, and he has several cousins in the biz, including Hughie Fury, Nathan Gorman, Andy Lee and Hosea Burton. Fury’s brother Tommy is also a boxer, but he is more famous for appearing on a British reality show, Love Island.

Bouts With Depression

Fighting in the ring is tough, but Fury has found battles in his own mind to be tougher. He has struggled with anxiety, depression and suicidal thoughts for years.

Wild Ways

Fury’s abuse of alcohol and cocaine got so out of control, he once fell asleep in England and woke up in New York. Wild behavior is another trait that runs in the family: his father acted as his trainer until 2011 when he was sent to prison for gouging out another man’s eye in a feud.

Family Matters

Fury met his wife Paris when he was 17 and she was 15. They have 5 children together: the boys’ names all begin with ‘Prince,’ (such as Prince Tyson Fury II) and the girls are Venezuela and Valencia.

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Fury on his Drug & Alcohol Abuse

‘I really didn’t know what had me depressed, but I knew I was just spiraling out of control. The only thing I could think of to make it better and go away for a bit was getting drunk, and that just led to problems after problems…’

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Fury on his Depression

‘I had everything — money, fame, glory, good looks. I had it all…but yet it didn’t mean anything. I wanted to die on a daily basis.’

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Fury on Panic Attacks

‘I thought I was dying. I thought I was having a heart attack.’

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Fury on Anxiety & his Family

‘I was calling out to God to forgive me for my sins because I was 100% certain I was going to hit the floor and die. The only thing I could think about was my kids having no father growing up.’

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Fury on Depression

‘I wouldn’t wish it on my worst enemy. Mental health has to be the biggest enemy I’ve ever, ever, ever fought with, more than any opponent.’

Recommended Products

Behind the Mask

Behind the Mask

Boxing gloves
Boxing gloves
jump rope
Jump rope
Battle ropes
Battle ropes
Barbells
Barbells
Dumbbells
Dumbbells

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