The 30 Day Fighter’s Diet

December 20, 2012 December 20, 2012 by Johnny N Boxing Diet, Boxing Training 235 Comments

                       30 day fighters diet
The fighter’s diet is a proven diet used by competing fighters over the past decades to get in shape and lose weight quickly. I’ve broken down all the essential steps into a 30-day diet plan with detailed instructions, schedules, charts, recipes, and food lists, all packed into a 180-page eBook.

Find out why the fighter’s diet is the fastest way to increase performance AND lose weight!



  • GET STRONG – more energy, more power, better performance.
  • GET RIPPED – lose weight, make weight, look great.
  • GET IN SHAPE QUICKLY – competitive fighters have used these same dieting tactics for decades to lose weight in time for their fights.


What is the fighter’s diet?

diet for fighters

The “fighter’s diet” is a strict diet used by competing fighters, professional and amateur, over decades with great success. The reason why it’s so popular is because it’s the fastest way to increase the fighter’s strength while decreasing his body fat.

The separation of weight classes in combat sports has made it every fighter’s goal to weigh in as low as possible. Not only do fighters have to lose weight quickly, they have to do it often. The average fighter must lose weight 5-6 times a year whereas the average person has tried weight loss maybe only a few times in his entire life.

You could definitely say that fighters are seasoned veterans when it comes to rapid weight loss. They’ve developed many tricks and secrets to rapid weight loss over the years and that’s what I plan to share.


The typical dieting experience

fighting diet

When I first started boxing, the only thing I cared about was increasing my physical strength. Bigger muscles, more power, more speed, more endurance—I wanted everything. My approach to dieting at the time was TRAIN ALOT & EAT ALOT. And it worked…I was ripped.

It wasn’t until I wanted to compete that I found myself in the same boat as everyone else. This included other lean fighters, bulky guys, “average” guys, the fat kids, EVERYONE. What we all had in common was the same fear—FIGHTING BIGGER OPPONENTS.

We weren’t losing weight to impress the girl next door (although that’s nice, too), we were dropping our weight as low as possible to fit into the smallest weight class possible. The smaller our opponents, the less powerful they were and the more likely we would win. We weren’t trying to win a beauty contest, we were just scared for our lives.

This fear drove many fighters into making painful mistakes. It was common to see fighters severely weakened by starvation, dehydration, or weight loss drugs. And it’s damn near impossible to win a fight when you show up at less than your best. The worst part about fighting isn’t the dieting, it’s getting destroyed when you’ve worked so hard to win.


How the 30 Day Fighter’s Diet works

The fighter’s diet, as ANY successful diet should be, is a periodized dieting program.

The average diet plan fails because it limits you to a list of “good foods” and “bad foods” and then hold you to a painfully strict diet for a set time. Sometimes, it’s a really silly rule such as “don’t eat carbs” or “eat more grapefruit” (I’m not making this up). Not only is this inflexible but also not effective for everyone. If anything, many diets require either an overly strict diet or some form of starvation to have any success!

The reason why a periodized dieting program is so much more effective is because it’s dynamic, meaning that the diet adjusts to your body as the weeks go on. Learning how to diet is really about learning how to adjust your diet every week for everlasting improvements. You wouldn’t expect to get stronger doing the same workout routine week after week, so why use the same approach with dieting?

The fighter’s diet starts you off by getting you used to eating the right foods in the right portions at the right time. As the weeks go by, you’ll learn how to trim down your portions and be more selective about what you put in your body. This process only takes 30 days. You could certainly recycle this diet over and over to maintain your health but typical fighters only need 30 days to get into optimum shape.

My proudest feature of this book is that I’ve made it as easy as possible to finally eat healthy. Once you know the rules of healthy eating, you can do whatever you want. You won’t feel limited to a few foods, or forced to become a gourmet chef. Like I said—IT’S EASY!

I’ve seen this diet tear 10-30lbs off my fighters in a month, fight after fight, year after year. And I’m confident it could work for anyone! It works even for non-athletes…although working out wouldn’t be a bad idea.

fighter diet



“The 30 Day Fighter’s Diet” (eBook)

  • 180-page eBook — broken down into 10 detailed chapters. Learn what to eat, when to eat, how much to eat. Complete with lists of foods, recipes, and diet plans to guide you through 30 days and beyond. Plenty of helpful charts, lists, links, tips, and printable worksheets to help you GET IN SHAPE FAST!
  • Fighters — get the exact diet plan to guide you from day one to fight day. Learn how to schedule meals around workouts, fighter’s supplements, what to eat on the day of the fight BEFORE & AFTER weigh-in. Get strong & make weight in 30 DAYS!
  • THIS IS A DIGITAL EBOOK — no physical book will be shipped to you. The eBook is in PDF format, downloaded through the internet (available anywhere worldwide).



CLICK to see actual pages from the eBook

fighters-diet-1s      fighters-diet-2s      fighters-diet-3s

fighters-diet-4s      fighters-diet-5s      fighters-diet-6s


Here’s what you get…

Chapter 1: WHAT to Eat – the most important nutrients and the foods that have them. Basically a newly revised edition of my popular “Common Sense Boxing Diet” but with better spelling and grammar. I have also included some helpful consumption guidelines.

Chapter 2: WHEN to Eat – find out when to eat so you feel energetic instead of tired or hungry. Still a revised edition of the Common Sense Boxing Diet but with actual examples of meals.

Chapter 3: Advanced Nutrition – learn about the most impactful dieting choices. Where to get the best carbs and proteins, the healthiest foods and the most nutritious ways to prepare them.

Chapter 4: Bad Foods – identify the absolute WORST FOODS and most harmful ingredients. I go over 20 sweeteners. Then learn how to “cheat” without ruining your diet.

Chapter 5: Fighter’s Supplements –  discover the little known supplements that increase performance & recovery, and dispel the rumors behind unnecessary supplements. Find out what vitamins my nutritionist prescribes to me and the superfoods I take for extra energy.

Chapter 6: Fighter’s Nutrition – a recap on the requirements of a fighter’s diet and how to increase your nutrient intake for more energy without over-eating.

Chapter 7: Meal Plan – a 30-day example meal plan scheduling every meal from day one till fight day. See how I gradually make small adjustments to your diet from Week 1 to Week 4.

Chapter 8: Making Weight – a whole chapter dedicated to perhaps the most challenging part of the fighter’s diet. I share essential tips to making weight safely, a list of 5 best foods for making weight, and how to rehydrate after the weigh-in. Stop the suffering!

Chapter 9: Meal Recipes – over 60 SIMPLE HEALTHY recipes for breakfast, pre-workout, post-workout, and snacks in between. I also included recipes for gluten-free, vegan, and vegetarian. PS: I made sure all of them can be prepared in 15 minutes or less!

Chapter 10: Helpful Resources – printable cheat sheets, worksheets, lists of foods, nutrient charts, and my sample grocery list to help you remember all the little details of dieting. I’ve also included helpful links to many great websites.

BONUS Chapter – 100 extra tips for exercise, dieting, and weight loss.



The fighter’s diet was designed to be a healthy athlete’s diet for fighters and non-fighters. I am not promising instant weight loss or corrected eating habits overnight. What you get out depends on the work you put in. Everyone’s results will vary depending on their level of health and other personal factors.

PS: Got questions about the diet guide? Leave a comment below or send me an email and I’ll answer it right away.

boxing ebook Advanced Boxing Techniques 30 Day Fighter's Diet Advanced Boxing Footwork Drills
Did you learn something? Share It!


thair December 20, 2012 at 12:39 pm

did the supplements i showed you make the cut? lol


Johnny N December 20, 2012 at 12:45 pm

Hey Thair!
I didn’t put them in because I felt like they were simply overpriced versions of what I take already and my supplements were far more comprehensive than that. But please list yours here so everyone can see!


ben January 3, 2013 at 11:18 pm

hey johny how do you stay cool in the pocket. also how do you move with purpose in the pocket???


Johnny N January 4, 2013 at 5:04 pm

Excellent question! The short answer is to have some natural rhythm and reflex going. Close range doesn’t give you much room to think. You should already have some natural patterns to move through. At some point, your fighting reflexes should have been well developed in order to handle those situations. I will go over this more in detail in future guides.


Cary Cocuzzi May 4, 2013 at 10:42 am

Hi Johnny, I just recently ordered your ebook and I was reading through it last night, and I must say it is all very helpful and useful information, but I accidentally X-ed the screen out before saving it to my computer!! I can’t get back to the original link, could you perhaps send me one? Much appreciated!


Johnny N May 6, 2013 at 12:08 pm

Hi Cary, everyone gets a login email immediately after purchase. In that email will be a password you can use to get to the members area and download it. Check your spam folder to see if it went in there.


alexander2704 June 1, 2014 at 8:55 pm

Hello Johnny,
i am from Corfu Greece i do profecional kickboxing ( Fighting and also teaching) and also i play in amatures european and world champion ships in kickboxing. I have to say about your book The 30 days fighter’s diet that is just perfect (congratiolation for it) it answers all the questions of a fighter ( in my opinion). I’m looking foward in 2 weeks from today to by all the rest of your books. They will realy help me and i’m sure they will be intresting and realy realy helpfull!!
I have started the diet and I’ve seen a big difference in my body , looking much better, filling stronger and have more energy from the beginning of the day, especially at training time!!

Also I would like you to tell me if you have a book of how to build up endurance-strength-power or advise me how to do it, from the very basic (like a beginner) to the most advanced high profecional boxer’s programm.
Thank you!!!!!


Johnny N July 22, 2014 at 11:48 pm

I’ll have to create a comprehensive training program one day. Thanks for the suggestion, Alexander.


Ian Davies June 1, 2013 at 3:25 am


I wondered if you could answer a question about your book. Most guides like this I come across assume that any training takes place in the afternoon/evening. I train in the morning before a long day at work, so waking up at 4:30 to get a pre training meal on board is impractical. Does your book give advice on what to do if your schedule is set up like this?


Johnny N June 1, 2013 at 3:41 am

Hi Ian,

Morning training is not a problem. You can train right after you wake up and eat after training. Although I do give an example schedule in the book, it’s more important to learn how to adjust for your individual needs.


thair December 20, 2012 at 1:23 pm

sound good!
the company is onnitlabs.
some of their supplements I use are Alpha Brain, New Mood, Shroomtech sport, and Stron Bone & Joint.
All have a different purpose that ultimately work together for any proffession, study, or physical activity that requires a great deal of focus, concentration, memory, mental drive, mental clarity. They are a balanced nootropic. The website offers videos with vivid detail of the science behind the products and how they work. The military uses these supplements also athletes such as AJ Hawk, mma fighters, and students.


Johnny N December 21, 2012 at 11:51 pm

Thank you for this list! I hope your training is going well. Let me know when you start fighting in regional tournaments.


Sin September 4, 2013 at 8:12 am

Onnit is a scam mate. The guy who set it up is a convicted conman. Just because some famous people like MMA fighters and Joe Rogan push it, doesn’t make it good. Don’t take supplements that are designed to mess with your brain chemistry like Onnit are. Anyone with a sound background in science can refute their simplistic claims as to how their combinations apparently work. Sherdog forums have a great thread on Onnit.


Tom Herr December 20, 2012 at 1:47 pm

Hey, follow me back on twitter @swikshz


Johnny N December 21, 2012 at 11:52 pm

I did it just now. Thanks for the follow!


Kelvin December 21, 2012 at 11:08 am

hey Johnny, thx 4 all the useful tips. i was wondering when will u have another boxing workshop, i’d love to have a chance to train w/ u


Johnny N December 21, 2012 at 11:52 pm

I’m not sure at the moment but I would probably do it next summer. Where are you located?


Kelvin December 22, 2012 at 9:41 am

thx Johnny, next summer is cool, i am looking forward to it. i live in west covina but I train at tapout training center downtown LA, . i know you probably have enough sparring partners already but if you want you are more than welcome to swing by our gym in the evening. We have amateur fighters preparing for fight all the time and they’ll love to train/sparring with a person with high level boxing skills like you :)


Johnny N December 27, 2012 at 1:12 pm

Oooooh, that’s a bit far but I might take my fighters out there for sparring one day. I’m more busy now as a trainer than a fighter. You guy have fighter from all weight classes?


Kelvin December 28, 2012 at 12:03 am

yeah thats great, we would love to have you guys. we have a lot of 135, 145, 155, and 170s (mma weight classes are a lil different from boxing), but people usually walk around 10 – 15 pounds above their weight classes so you wouldn’t have trouble finding big guys, some of them always have trouble making weight so i’ll definitely tell them about your book.

Laura Te Aho White December 21, 2012 at 1:37 pm

Does the book cover advice for vegetarians/vegans?


Johnny N December 21, 2012 at 6:15 pm

Hi Laura,

Yes the book does address different sources of proteins for vegans and vegetarians and also includes some vegan and vegetarian recipes. The inclusion was surprisingly easier than I imagined as there are many more helpful resources for vegetarian athletes today.


TJ Ramadoss February 17, 2013 at 12:38 am

Hi Laura,

This book has been so helpful for me as I’m a vegetarian boxing enthusiast and aspiring amateur trainer. For example, there was a small section that was explaining about B12 deficiency which was something I hadn’t looked into. This is a very helpful manual as it gives you a lot of information on planning your nuitrition based on your dietary habits.

Totally recommended,


thair December 22, 2012 at 11:55 am

im start fighting once my coach comes back from a training camp in georgia. his fighter yathomas riley lhw fighting on espn on jan 15 i believe. he was #1 in the nation in the amateurs. He couldve been on the olympic team with garry russel if he didnt turn pro. keep an eye on him, he will be lhw champ soon.


Johnny N December 27, 2012 at 1:15 pm

Nice. Thanks for the inside info. I’ll keep an eye out for him.


Brett J December 22, 2012 at 11:54 pm

Hey Johnny, I think your common sense boxing article is absolutely incredible, so I’m definitely going to buy this e-book! Just one question though. I’m 25, 5′ 7″ and weigh 140. This is probably going to be a good fight weight for me, but I don’t have a lot of muscle on me. I’m sure this diet will help me burn off a little needed fat, but I feel like I need extra protein and calories split out throughout the day to get stronger and the muscle that I need. Do you think this e-book will still compensate for that for someone like me?

I’ve been vegan for 8 years and just now starting to add lean, organic, meat. I’m sick of relying on beans and soy is no good for me.


Johnny N December 27, 2012 at 1:17 pm

Yes, this ebook will show you exactly how to do that. It’s one of the most important aspects of dieting that I stress in there. And you will gain lean muscle as long as you’re eating right and of course also working out to stimulate the muscle growth.


J December 23, 2012 at 12:03 am

I was wondering about buying the vitamins and minerals, how do we know we arent accidentally taking a product that may be illegal? and if we find the regulations do i have to look through each one of my vitamin bottles to make sure i wont get hit with use of an illegal enhancement? or are only muscle enhancements illegal?


Johnny N December 27, 2012 at 1:33 pm

The vitamins and minerals I recommend are natural. You can look up their ingredients online and see what functions each one serves for your body. Illegal enhancements are a whole other story. Some are illegal because they boost performance. Some are illegal because they help hide traces of others, and so on. I have a very limited understanding of illegal substances and will not be going over themin this book.


April December 27, 2012 at 8:48 am

Hey Johnny I love your site, I took up boxing about 6 months ago and your site has really helped me. Any chance of getting this diet plan as a hard book soon? Also I know you mostly have men in mind when writting your articles, would this plan work for a woman?


Johnny N December 27, 2012 at 1:53 pm

Thanks for asking April,
Thie diet guide will definitely work for both men and women. I go over all the healthiest dieting methods that everyone should know, not just athletes. You will definitely get all the same benefits, male or female. I’m currently looking to get it published but this probably won’t happen for another year.


J December 27, 2012 at 8:33 pm

If i stick to vitamins and mineral i should be fine then right? because thats natural, im not taking your exact examples but very similar, i should be good then right? its the muscle energy i may need to watch out for, so basically if its not vitamins and minerals i should look more into em? where do i find whats ok and not ok substances is there a reference you know of at all?


Johnny N January 4, 2013 at 5:03 pm

OK vs non-ok substances depends on the context. In terms of legality, in terms of what is healthy, it varies. As long as you stick to the guidelines in the book you will be fine. If you want to eat something I don’t list in the book, it might be a good idea to do some research before you put something new into your body. I did cover a large variety of foods to be as thorough as possible.


colloseum December 30, 2012 at 5:56 pm

Is this also recommended for someone who wants to gain weight?


Johnny N January 4, 2013 at 4:59 pm

This guide will teach you how to eat healthy regardless of what you plan to do with your body. If your plan is to gain weight then you will need to do different types of exercises, more like weight lifting rather than cardio, and use the diet recommendations in this book. Certain parts of the book are specifically for cutting weight and you can skip those parts.


miguel December 31, 2012 at 3:01 am

In the second picture is that results from the diet plan ? How much did you weigh in that picture ?


Johnny N January 4, 2013 at 5:06 pm

I weighed about 146lbs in there. And yes, that is the result of healthy living.


Anthony Villanueva January 1, 2013 at 4:58 pm

I’m writing to hopefully help influence your choice of purchasing this book. First off, I have a background in kinesiology. I thought I knew about the basics I dieting and weightloss but this book proved me wrong. I love how this begins with the very basic that everyone must know. Not too many resources have it all written out simply and yet helpful. After the basics are said and done, there’s more advanced info to follow up. This is the perfect opportunity to start a New Year’s Resolution in living a better lifestyle with a simple but realistic diet!


MMartinez January 4, 2013 at 1:24 pm

Do have a complete list of the supplements mentioned in chapter 5 (brands)? I am having trouble finding some of the ones you mention. Which website(s) do you use to purchase your supplements? Thanks


Johnny N January 4, 2013 at 5:10 pm

I listed my complete list in the book. Sometimes the manufacturers change their labeling which can be confusing but if you search up the names of the vitamins I listed along with the manufacturer name from page 91, you’ll be able to find them for sale online.

The vitamins are offered from many different websites; I like to start with Amazon to find some reputable suppliers and then check out their website directly from there.


Jacob January 5, 2013 at 5:52 am

Hey Johnny! Do you have any videos of your sparring? It seems like you have really long reach and I would assume you would have a classic boxer style, the style where you use your upper body movement for blocking or slipping punches.

What is your height, weight and reach?

Will you be able to make a video of counter left hook off the right hand? Precisely, you see alot of fighters stepping slightly back with their upper body rotating to their left, making the opponent to miss his right and then countering with left hook.

And, the counter left hook that danny garcia threw to ko Morales and amir khan.


Happy new year!


Johnny N January 5, 2013 at 12:07 pm

I have a ton of videos but don’t share them publicly. They are for my friends and people in my gym who have a different relationship with me as opposed to ExpertBoxing readers. I’m 5’7″ at 142lbs.

Check out my article/video on 10 Counters for the Right Hand that covers the left hook counter.


Oliver January 6, 2013 at 2:27 am

Hey Johnny

Really enjoying it so far, very informative. I was wondering your views on taking grenade fat stripper, in the book you don’t suggest taking diet pills but do they fit into this?
I have been using them with good results but wanted options


Johnny N January 8, 2013 at 11:28 am

Thanks Oliver. I’m glad you enjoyed.

In regards to weight loss pills, I don’t trust those products at all. Many of them are simply not natural, not safe, they mess with your heartbeat, etc. It’s just not natural for a magic pill to compensate for a bad diet. Even if you lost the fat, it still wouldn’t mean you were on a healthy diet. You still need nutrients and you still need to eat right.


Damian January 8, 2013 at 1:33 am

Hi. Really enjoy You site, greate job, lots of amazing tips. Thank You for energy you are putting in it.
I am begginer, and i would like to start the whole adventure with boxing in proper way,
That is why i am willing to get you ebooks. A specialy i am interested
In dieting one. Question to you, can i download it straight to ipod touch?


Johnny N January 8, 2013 at 2:16 am

Hi Damian,

Thank you for the compliments. The ebook is in PDF format which should be compatible with the itouch. If you can download files onto the iPod touch then it should work fine. If not, you’ll probably have to download it using a computer and then email it to yourself or transfer it to the iPod touch somehow.


Damian January 8, 2013 at 1:15 pm

Thank You for so fast respond. Than is what i call
Professional:). My next question, if You dont mind is,
where did You get all infos for this ebook?
Is it personal experience, or some kind of
collective data out of different resources?
( sorry for any spelling errors, I am Polish, still


Johnny N January 22, 2013 at 8:42 pm

The knowledge comes from everywhere. My personal experience, knowledge from other fighters, other trainers, other diet books, advice from medical professionals. The most important thing is that I focus only on what works.


HeroDrummer January 9, 2013 at 7:06 am

Just wanted to say I am a novice at boxing and am absolutely in love with not only the sport, but the culture. I am a 34 year old male so I am not looking to start a prize fighting career any time soon. I have a fine trainer and a good workout regime. I purchased the 30 day fighters diet online and am on Day three. My sister is a dietician so we have made some tweeks to fit me but so far this is amazing. The entire approach is great and very reasonable. I also have spent much time on this website and trust your opinions on everything from stance to gear comparisons. I have passed on the website and will keep everyone informed on how the training is coming.


Jamie January 10, 2013 at 4:05 am

After reading this I want to say well done Johnny. I highly recommend this book, certainly to fighters but also even to those not fighting.

Its all based on good sound logic and common sense but I also like the way you are able to transition to the more complex aspects whilst still keeping it relatively simple and easy to understand. You’ve got a great gift there Johnny which is seen not just in this book but also in your articles. You make things relatively easy to pick up things which can be very complicated. And there is certainly stuff in there that is quite complicated but its put in a way which is generally pretty easy to understand.

So yeah make sure if your reading this you pick this up. I hope in the future Johnny you continue to do more stuff like this as well as continueing on with your awesome website and articles!


J January 12, 2013 at 8:59 pm
Johnny N January 22, 2013 at 8:43 pm

I’ve never tried those but it looks like it has many excellent reviews.


Thomas January 13, 2013 at 5:57 am

Just read your new book and it’s AWESOME! Lots of great advice without doing all the trendy fad diets. My biggest problem was timing so thanks for your help.


Eyüp January 13, 2013 at 6:01 am

Hello Johnny,

I’m a new kickboxer :) And while im looking for resources to new kickboxers i saw your site. (i couldnt find resources about kickboxing :/)

I bought your Fighter’s Diet book and I loved it!
I learned too many things and i saw my mistakes.

Thanks for everything…
and i will buy your other books ^^
(sorry my bad english)


Leonardo January 13, 2013 at 6:02 am

Hello Johnny,

I am currently finishing up another program, but have finished reading your book and will start in about 3 weeks. I will be sure to provide some feedback after I am done. As far as the book is concerned, it’s good that you’re about the same weight class as me, so I learned quite a bit from it. I like the fact that you put forth your own diet and bothered mentioning pharmaceutical grade vitamin and mineral supplements. I also find it comforting that you go out of your way to tell people to stay away from the fads that could potentially get them killed like the infamous treadmill + sauna to cut weight as I’ve always found that to be a silly method to cut weight. The recipes seem like they’d be fairly tasty and I can’t wait until I’m back in the U.S. so I can go to a grocery store and shop for those recipes. Well Johnny it looks like you’ve produced well another very well written book that I will likely be reading multiple times like your How To Box in 10 days books which continues to help me not only teach others the sweet science, but also refine my own technique. Thanks again Johnny and again I will provide feedback as soon as I’m at least halfway through the program and then again during the completion.

On a side note, I hope to see more books like these in the future. I’ve read through many instructional books about the martial arts and aside from the one’s written by Bruce Lee, I have not read any books on any martial arts or combat sports that are anywhere near as comprehensive as the ones you’ve written.

Leonardo B


Christian January 13, 2013 at 6:09 am


Feedback for “The 30 Day Fighter’s Diet” is looking very positive so far.

Having read the entire contents several times over throughout my festive holiday break, in preparation for returning to training this week. I can honestly say I’m very impressed with not just the content, but also the depth of field and knowledge presented by yourself.

Admittedly…with myself currently studying nutrition at university I probably have a greater scope of the knowledge provided in this guide than many, but that didn’t stop me learning many things…so many things in fact that it would take forever to list them here.

Having tried some of the recipies you provide, I must say I’m a very well fed kickboxer :) and it has made my return to training less painful than usual. On the note of recipies though one point I would like to raise is the fact you do not provide the nutritional information with your recipies, I appreciate that the whole idea behind this guide is to avoid overcomplicating things, but it would be nice to see it for those of us interested. But that’s just me being picky.

I’m currently in the process of finalising my own 30 day diet and workout plan (based on the contents of this guide) in preperation for the ICO British Kickboxing Championships on the 10th February. Hard training commences on Monday. While I’m fortunate enough to not need to lose any weight to make the weigh in, I do need to improve my fight preparations (mainly eating the correct things), something which I discovered the hard way during my last bout.

I shall, hopefully at least, be able to provide some much more in depth feedback and study information after the championships, with regards to any results and improvements I intend to make.

Until then, keep up the site, it provides a knowledge spewing haven for us boxing fans and participants around the world.

Christian G
Soon to be ICO British Kickboxing Champion 😉


Johnny N January 13, 2013 at 6:11 am


Thank you for the amazing review and honest thoughts. I’m really happy to hear you enjoyed the book. Good luck in your tournament. All of EB will be cheering for you!


Damian January 21, 2013 at 8:09 am

Ok. I just finished this book. My thoughts about
this piece if Johnys work are:
If you are complete begginer and never read nothing about
healthy diet, and You want to make you boxing life
easier, then its worth EVERY penny You spend on it.
Please guys trust me, if you are on ” normal” mama made
potate, cereal, no fruit barbecue diet, this will
well change You life… and body… for better:).
BUT, if you are in fitness, bodybuilding, healthy living
subject for some time, well most of the informations YOU
CAN find on google, if You know where to look for.
Tip from me, try ALSO read one of the books of Eric Braverman.
Soooo for begginers, and little more advance guys without
more specific knowledge, greate book, just stay with diet, and
wait for transformation, for advance guys,
( bodybuilders, healh freaks :P) its a good read,
but nothing ground breaking.


Johnny N January 21, 2013 at 7:27 pm

Thank you for the review, Damian. I would like to add that although information on EVERYTHING can be found on the internet, it takes time and experience to understand what is most effective and in what ways it is most effective. In regards to it being ground-breaking-qualities. Nothing is groundbreaking if you already know it. On the other hand…if you don’t know something, discovering new information can make the difference between having an ineffective diet vs having the body you’ve always wanted.


Gianluca January 23, 2013 at 12:27 pm

Hi Johnny,

It was a great purchase. I already read it, very useful. I’m an amateur boxer on my free-time and your guide is very important to realise how to put on a healthy diet. also in order to get more energy and recover after training.

Always checking your website, very clear info.
(sorry English is not my first language, I’m from Chile)
Keep up the good work.



Amado January 23, 2013 at 1:08 pm

Hey man, your diet guide was great!

It helped me with a few things. Like learning not to over indulge in certain foods, and loved the tips u gave. Lost 8 lbs in a week for a job interview, where I had to take shirt off.

Luv the site. My power has increased using your techniques. Just hit the bag and do mma and boxing fitness, not a fighter. But still intresting to learn techniquea. Thank u


Jeff January 26, 2013 at 11:40 am

Hi Johnny.

After a long thought i decided to take the plunge and start boxing training, mostly for fitness but also a little bit of self defence. Came across your website and was blown away by the great info you share on the sport. I purchased your diet guide and was very impressed by its content, structure, and presentation layout. The info was easily ‘digestible’ for the lay person, and was easy to follow and incorporate into a regular diet plan. I feel education is very important when it comes to the food we eat, and its great to see a no nonsense approach to a healthy/clean eating plan.

Keep up the good work, please feel free to email me back, I keep up to date with the Facebook and website. I am UK based (South Wales) however boxing gyms (at least the good ones) are not so easily available. So finding good tips, sifting thru the BS online, is not so easy, but your website is THE best source i have found.

Thanks, Jeff (28 years young!)


Alec January 28, 2013 at 11:55 am

First off I want to thank you not only for this book but taking them time out of your schedule to run what in my opinion is the most informative boxing website i’ve ever come across. I have to be honest and say that I have a pretty strong background in nutrition as well as boxing and both this book and your website continue to amaze me. Whether your covering nutrition, basic technique or even more advanced movements your advice is always on point. I feel like this book is great for people to have a guide on the way fighters should eat and take care of there body.

One suggestion I would have would be to add something in there about intermittent fasting. I recently have taking a break from boxing and have been doing this and the results for fat loss have been impressive. Im not sure how well this way of eating could be incorporated into a boxers hectic training schedule but if it could I feel like it would work wonders for making weight or cutting.

Thanks again for the site man.


Francisco January 29, 2013 at 1:06 pm

I have been using the information you provided in your E-book and quickly lost 13 pounds and continue to lose weight. I am 49 years old, I had a few amateur fights in my youth, wanted to fight professional but life’s problems kept me from realizing that dream. I always stayed in shape, but after I gave up boxing and turned my attention to other concerns, without realizing it I slowly became sedentary, practiced bad nutrition, and gained 100 pounds (morbid obesity).

When I was young it was easy to lose weight, but I found it very difficult to do it in my 40s. When I tried to lose weight I was always hungry and tired, I was in a bad mood, irritated, and the weight didn’t want to come off.

After reading your E-book and following your advice, I am amazed how fast the pounds are coming off and I feel great, I don’t feel hungry and I don’t feel tired. I have studied boxing all my life and I am planning to start training kids at the Golden Gloves gym and want to be in great shape.

Thank you and keep up the good work Johnny.


will February 15, 2013 at 2:18 pm

I was just wondering about one of the examples. Okay so you follow the diet and training. Does that mean you are trained against taking on the bigger weight classes? Because out of the ring people in those bigger weight classes are the only people I have issues with. So I need to train realisticly around that.

Or was that part about being in the same boat as everyone else pointing out how eating this way as opposed to the previous example diet (work a lot and eat a lot). Allows you to be capable of reaching that next level. Im really just trying to grasp. How if just eating a lot and working alot doesnt give you the edge from just training.

Is it the amount or kind of energy? Is it the pace of digestion and metabolism? Not the whole diet but why wouldnt your body allow you that edge you need before. But will after?


Johnny N February 15, 2013 at 6:28 pm

The problem many fighters have at weigh-in is not being able to lose enough weight and therefore end up fighting someone who is naturally bigger than them. The next thing that happens is that some fighters end up starving themselves to make weight because they don’t know how to eat properly to lose the weight.

This diet guide helps you lose weight so that you can come in lean on fight day without having to starve and weaken yourself. Eating right improves your overall health, keeps your weight down, and increases your physical performance.


TJ Ramadoss February 17, 2013 at 12:45 am

Great book, have been putting it use for the last 6 weeks and I have been super impressed by the vast amount of knowledge that is shared via this book.

All inside knowledge on how fighters can cut weight can be used in real life when people prepare themselves via training for a summer body or an occasion.

Totally found the resource valuable from a vegetarian’s point of view.

Have put the information and plan to action over the last 6 weeks and have been so glad I have started on this.

This nutrition strategy helps me feel strong when I train and the supplements that I might lack naturally as a vegetarian like B12 or protein intake are well covered.

This review is written after using the information and observing changes over a 6 week period.


Thank again Johnny for making my life easy.


Fred February 17, 2013 at 2:47 am

hey Johnny,

Having purchased your 30 days fighter’s diet e book, I just wanted to let you know how useful and interesting I’ve found it.
Having been into combat sports since an early age I always sort of had a grasp of healthy nutrition, trying to stick to it on most occasions. Your book however has greatly enhanced my knowledge not only of what to eat, but also of HOW and WHEN to do it!
I can say that thanks to training hard and constantly 5 days a week and thanks also to your invaluable tips on nutrition, I can proudly weigh in at 140 lbs (I am 5.7) at 33 years of age.

Thanks again pal and keep up the great work!!



Sonny February 22, 2013 at 5:32 pm

Hi Johnny,

From reading most of the comments from readers of your book, it seems the emphasis is on cutting weight. What I am looking for is a nutrition guide or diet to use all year round. I have not fought for over ten years and am currently 40 yrs old but I am back into training and would like to be in shape all year round. Am I right in thinking the book covers meal planning or nutritional guidance to keep me fighting fit all year round?


Johnny N February 22, 2013 at 6:17 pm

Hi Sonny,

The fighter’s diet guide is definitely a healthy diet for you to follow all year round. There’s meal planning, nutritional guidance and a whole lot more to keep you in shape in a healthy way. For competitive fighters, I offer a whole chapter on cutting weight but it’s certainly not the theme of the entire diet.


Sonny February 22, 2013 at 9:42 pm

Thanks Johnny,

I see that the only way I can purchase is through Paypal is there no other way I can pay? like credit card


Johnny N February 22, 2013 at 10:10 pm

Yes Sonny. You can pay with a creditcard. Click on the “Add to Cart” button up above and then use the “Don’t have a Paypal account” option.


Mona February 28, 2013 at 7:18 pm

Just want to say that your book is so helpful! I am loving it! It’s so nice to understand why things work and don’t work, and how to adjust to get the effects we want. I also appreciate the simple format that makes it easy to reference different topics. As a result, ten pounds fell off and I am stronger than I have been in a long time. I love it!

I have read several books like this, but yours is the best.

Much continued good luck to you!


Anthony March 5, 2013 at 10:05 am

Hey everyone! Just adding in my feedback after having the book for a some time now. By following the advice on food/meal portioning, I’ve been able to lose about 10 pounds in a little over a month and drop 1 maybe 2 pants sizes. Thanks Johnny!


Jonathan March 15, 2013 at 1:47 pm

Hey jonny I have a couple of questions does this diet require a lot of cooking and is it expensive and is this book only available online?


Johnny N March 15, 2013 at 9:44 pm

Hi Jonathan,

The recipes are very simple. They can all be made in about 15 minutes or less. The food is not expensive although that depends on how much you eat. It’s definitely cheaper than eating out. And yes, the book is only available in digital PDF version right now.


Bin A March 27, 2013 at 3:42 pm

hey johnny whats up, i dont have a credit card to buy this amazing 30 day fighters diet but i would love to, but i think i need your opinion/advice. cause this may 26 i have an upcoming amateur fight, its my debut, and i weighted 170 LBS but my trainer said i can lose weight up to 130/140 lbs, but i think i cant cause its less than 2 months from now, what do you think?can i really do it? but i prefer to fight in 154 pound limit


Bin A March 27, 2013 at 3:43 pm

“im only 17″ thats why i cant afford to get credit card -_-


Johnny N April 2, 2013 at 1:52 pm

Hi Bin,

You’ll definitely need a creditcard or Paypal account or checking account. I can accept checks and money orders as well. (You can purchase a money order from your local grocery store.) Or you can ask your parents to purchase the guide online.

What’s most important is reaching your lean weight, whatever that is, rather than trying to reach a random number that you haven’t been at before. Now if your trainer says you can reach 130/140lbs, I’ll assume he’s speaking from experience and judging from the amount of body fat you’re carrying around. It’s definitely possible to lose a ton of weight in 2 months and I’ve seen it happen many times before.

Whatever happens, good luck in your fight!


Chaz April 2, 2013 at 5:00 pm

hey johnny I got a question can you teach a southpaw because I have noticed your an orthodox and well im a southpaw also im deciding between a speed bag and a double end bag not a heavy bag because I dont think that it would help me cause i am a fast puncher and the hevy bag would mess that up


Johnny N April 7, 2013 at 2:52 pm

You can read all my guides and reverse the instructions if you’re a southpaw. I also have helpful videos on my Youtube channel you can watch.


Zena April 23, 2013 at 10:11 am


I’ve been reading articles on your website since a few months now, and I find it really interesting, so much good advices, thanks for that.

I’m having my amateur debut in 3 months now, and need to loose around 4kgs (i don’t know how much lbs it makes, 7-8 I assume) and wanted to read your book to be in shape for the bout. The question is, i live in switzerland, i was wondering if you deliver outside of the US? And do you know about how much time it will take to get here (I can send it in France also, if it’s cheaper/easier/quicker)?

Thanks a lot!



Johnny N April 23, 2013 at 10:49 am

Hi Zena,

This is an ebook so you’ll get download access to it immediately after payment. Make sure you check your spam folder too in case it goes in there. Good luck in your first amateur fight!

– Johnny


Yessie Blacksmith April 23, 2013 at 10:46 am

Hey!! do you have some vegan tips for vegan fighters??


Johnny N April 24, 2013 at 9:41 am

Hi Yessie,

I go over the protein sources for vegans and also included several vegan recipes in the book.


Audrey April 24, 2013 at 4:06 am

I found the book well-documented as for all types of sport it’s important to have a good diet. Thank you for sharing your knowledge. Besides confirming the necessary nutrients and basics attitude we should have when doing sport like boxing, I found the different methods to reach specific goals very interesting. In a couple of weeks I saw that by changing my diet and training 5 days a week my body changed and I got more power, energy and resistance. Tips regarding some food choices, time for eating, ideas of meals, etc are good too. I like the “lazy man’s recipes”, quick and easy to remember!


Gilles April 24, 2013 at 4:44 am

A must to have. I was always concerned to reach my weight category, but I didn’t know how to plan a good diet to achieve that without starving myself or doing the wrong things. Your answers are in this book.
Fully documented, it will suit perfectly in your training plan.


Aidan May 19, 2013 at 2:11 pm

Hey Johnny just wondered if the supplements in your book are available here in the uk


Johnny N May 24, 2013 at 12:59 pm

Yes, my recommended vitamins are available in Europe in stores and online.


Tim May 28, 2013 at 8:49 am

Hi Johnny,
So far so good.
I’m 6′-1 and used to walk around at about 190-195 lbs. I started training this past November for my kickboxing fight this June …. it will be my first.

I was looking at fighting at 189 lbs … I ended up dropping my weight to 180 lbs … no dieting … just working out hard. I found however my energy level low ….. I’m 47 yrs old so I think some of this was over-training but after reading your fighters diet book I’ve been eating very badly. I was eating the wrong foods and eating at the wrong times. I’ve been following your guide and my energy level is back and I don’t feel tired midway thru the day.

I’m now at pretty constant 175 lbs and feeling good and will be fighting at 178 lbs now. My daughter is also in kickboxing (not competitive) so she was very interested in your book … so I’m getting the whole household to eat better.



Cathy May 28, 2013 at 9:11 am

Hi Johnny

I’m 51 and have been messing around with boxing for 3-4 months at a local gym. Just joined a boxing gym and am really determined to step into the ring at least once. I find your site to be very valuable. The book is great.

I use many of the protein shakes and recipes. I am finished reading the book and found it very useful. The only problem I have at this time, not related to your book, is finding a coach who is as determined and dedicated to train with me so I can enter into a Masters tournament.

It is my understanding that good coaches are hard to find. If you have any thoughts on this please let me know.

Enjoyed the book


Ramin June 2, 2013 at 4:20 am

Hi Johnny

Im 18 years old amateur boxer. I just wanted to know is this book only for weight loss ?
Because I want just be ripped for my weight (im currently 154lbs). So do this program have also diet plan for just getting strong not lose weight. My goal is just stay ripped and stay in 154lbs

Thanks a lot !



Johnny N June 2, 2013 at 4:25 am

Hi Ramin,

You can definitely skip the chapter on making weight and use this book only to stay ripped if you like. A good diet should only be getting rid of unnecessary fat, not the muscle that you worked hard for.


Graham Excel June 3, 2013 at 8:12 am

I would like to buy this book but dont want it as an E BOOK! is it possible to buy this edition as a NORMAL book?


Johnny N June 3, 2013 at 4:42 pm

I don’t sell enough copies to be able to offer this as a printed book (OR the price would have to be really high ~$50-60). The cost of printing alone would only net me a few dollars of profit after the printing, distribution, and shipping costs. You are however welcome to download the ebook and get it printed yourself, but you’ll see how expensive it is to print a large-size full-color book with pictures.


Charles June 4, 2013 at 12:29 pm

Hi Johnny

Im kind of confused about the protein shakes. I don’t have always time to make food so it would be great to buy protein shake but I don’t really know what kind of protein shake is good for boxing cause I don’t want to be like Arnold just for recovery and for snacks so would you recommend me something?

Should i just buy 100% whey or use special whey. Im currently boxing at 154lbs. I have never used protein shakes thats why i am confused so it would be great to get answer from somebody who knows his stuff.

Thanks a lot !


Steve June 4, 2013 at 4:26 pm

hi charles, whey is the best protein you can buy for your money. But it’s not necessarily the best protein powder. Egg whites (or egg white powder), hands down, win by a landslide. Many more BCAA’s and glutamine in it. Basically, with any protein powder, you want to examine the Amino Acid profiile.. higher BCAAs and Glumine is what you want to look for for optimal muscle building/recovery.

The only time i ever suggest using a protein shake is for mass gain – if you want to build up your lean muscle and burn fat. There are debates about when to use the shake. Personally, if i were to use it, i’d drink a shake within 10mins after my workout to prevent muscle degeneration and maximum uptake of aminos. Aside from that, just eat a well balanced diet – make sure you have enough starchy carbs in there on your workout days for fuel and your usual palm size portions of protein to make your protein count for the day.


Steve June 4, 2013 at 4:27 pm

I meant to say *whey protein is the best Bang for your buck*


Charles June 5, 2013 at 2:38 am

thanks steve !

So do you suggest me to buy egg white powder ?
only thing why i was looking for whey protein was because i dont have always time to make food, so if i eat it as a snack (whey protein) and aside that i eat balanced diet do i gain weight ? i dont want to gain too much weight just stick at the 154lbls. I would eat whey protein as a snack two times a day.

Thanks a lot!


Steve June 5, 2013 at 2:16 pm

yes, egg white protein if you want to gain muscle mass. But rotate with whey because it can get expensive. if you just want to maintain your weight, then eat at least half your weight in grams of protein per day.

Think of it this way. There are two ways to gain/lose weight (assuming you’re a healthy individual):
via fat or muscle.
Fat = carbs
muscle = protein (but ONLY if you workout)

If you don’t want to bulk up, then modify your weight via carb route.. by changing your carb intake, you change your fat levels and consequently your weight. Keep protein intake steady so you can maintain the muscle mass. Keep in mind though, that if you cut carbs it might cut your necessary calorie count for the day… it will then take from your muscles. So make sure you’re getting enough fuel for the day, then cut the carbs or trade the starchy carbs in for more veggies.


Charles June 6, 2013 at 6:50 am

Thanks a lot !


Bianca June 25, 2013 at 2:52 pm

Hi, I’m a 25 year old girl and am a kickboxer/boxer but only do it for exercise purposes (am not training for fights or anything serious). Does your e-book cater to someone like me that does exercise regularly but not on a level of a professional boxer. My classes generally go for 1 hr (or 2 if I do a double class). I found last night during my class I got quite dizzy, am thinking I didn’t eat enough. I’d like to fix my diet to eat more to compensate for the energy I use. Let me know if you think this e-book is suitable for my needs :) Thanks in advance, Bianca


Johnny N June 26, 2013 at 2:40 am


This diet guide would definitely be beneficial to your more casual lifestyle and recreational training. You’ll find it especially helpful for staying in shape and having energy to perform like an athlete.



Bianca June 26, 2013 at 2:51 pm

Thanks Johnny!


Derek June 30, 2013 at 11:57 pm

Johnny, I’m definitely finding a great better eating diet. I just wanted to be more regimented about better eating and the diet is perfect and has also helped with the stomach body fat level. We have stripped it down to a weekly diet plan and it is going really well.

Best Regards,


Ron July 14, 2013 at 12:53 pm

I am 36yo trying to get back into shape….how is your book better the other ones I found on the internet?

I am busy with work , 2 kids…looking for something simple to follow…

Is this the book for me?

Thank you for your time


Johnny N July 14, 2013 at 1:03 pm

Hi Ron,

I appreciate the question and chance to explain. My book is different from other diet guides in many ways:

1) Focus on weight loss AND PERFORMANCE – other guides usually focus on unhealthy eating habits to cheat your body into losing weight which usually results in rapid weight gain not too long afterwards. My guide is not only limited to looking good or feeling good, but actually being able to perform well. This book is written for fighters, and fighters need to perform and be strong, and fast, and have the endurance to fight.

2) My diet guide is really detailed – goes into the science of nutrients. Different types of nutrients that your body needs and dozens of ways to acquire them from different foods. I spend time talking about organic foods, dangerous foods, healthy foods, and the many lesser-known aspects of dieting. It’s a lot more than simply counting calories and carb/protein/fat ratios.

3) My diet guide is really simple – it’s made for the busy athlete/student/employee or in my case “the lazy man”. I give you simple formulas to make healthy eating EASY. When I say, easy, I really mean EASY. Tons of lightning quick recipes that don’t require exotic ingredients or uncommon foods. Granted, you won’t be getting gourmet recipes but I make it very easy to understand how to eat healthy and give you the foundation to adjust your diet as needed.

If you’re a busy person looking to eat healthy, I can proudly say this is the easiest resource out there.



Ron July 14, 2013 at 1:26 pm

Thank you for your fast respond. I will give it a try.

Thank you


Ben July 30, 2013 at 1:27 pm

Hi Johnny,

First off, thank you so much for the amazing website — your articles are very professional and everything I’ve read so far has been bang on. I can only imagine how many emails you get every day, I’m impressed you find time to respond to emails and comments on your site; that’s true boxer discipline shining through on the blogsphere:)

I purchased your nutrition guide and I’ve lost 8lbs in the past month thanks to it (which is good, because I’m fighting at a lower weight class). I was in a whitecollar boxing show (my first fight) and fighting at 150lbs or so. I actually won my fight by split decision! I went from 165lbs to 149lbs on fight night thanks to following the diet in your book very strictly, so thanks for the great guide!



Lou July 30, 2013 at 1:33 pm

Hi Johnny

I got the weight loss program and have been going over it for the last couple days. just great stuff, much more detailed and thorough than I expected. (I was in a physical therapy office , they had a sign ” a good workout cannot fix a bad diet ” – a point that you emphasize. ) I have been working out for years, yet much of the info in that program is new to me.

I changed a lot of what I eat. And since i bought your fighters diet, I am slowing losing weight- and not eating at the wrong time. you are a real motivating force, please keep it up.

just an FYI…….BTW, really like every one of your videos, you do have a gift for explaining the ins and outs of all of the movements and points about the sweet science.

keep up the good work.


Lou October 15, 2013 at 7:03 pm

Your ” fighters diet ” opened my eyes, I have changed about 75% of what I eat. Thanks!


Ron August 12, 2013 at 10:15 pm

Just curious do you know about how much body fat is on you


Johnny N August 13, 2013 at 5:01 am

I would say I’m about 8% body fat right now.


Leroy August 14, 2013 at 3:38 am

30 Day fighters diet was def a great purchase and I would recommend it to boxers or fighters of any level.
A great in depth guide and it really covers everything you need to know.
After purchasing it Ive cleaned up my diet completely and I feel great!
I’m currently dropping weight and I’ve found some great tips in the 30 day fighters diet for making weight.

Expert boxing is a great website in general always willing to help out !


Ade August 14, 2013 at 9:48 am

Great job Johnny,
Very useful information served up in an implementable manner.




Harvey August 19, 2013 at 6:40 am

Hi Johnny
I can’t get into my account to access the 30 day fighter diet, I have e- mailed you too.
Thanks Harvey


Johnny N August 19, 2013 at 11:54 am

Hi Harvey,
I’ve replied to your email. We’ll get it handled there. Thanks for your support!


Ron September 5, 2013 at 8:08 am

Hi Johnny,

I don’t know if you will read this but Im giving it a shot. I got your book 30 Days Fighters Diet. And I live it.
I have one quick question… Do you take ALL those vitamins that you mention daily at once?
I got the whole list but I wanted to make sure before I take them.

Thank you for your time!


Johnny N September 26, 2013 at 2:42 pm

Yes, I take them all at once. It sounds crazy to have so many, I know.


Iron Mike September 26, 2013 at 3:45 pm

I’m 48 yrs old, I’ve been boxing and competing now for 4 years. I have your 30 day Fighter’s diet book. Love it! in my 20′s I was into body building, all natural thankfully, and I can tell you via my personal experience weight training does not equal punching power. My first fight as a masters amateur was against an opponent who thought strength meant power in the ring, this guy had huge arms and legs. I knew when I saw him that I would dominate him, and I did. he couldn’t move, he did not know how to extend a punch. they gave him a standing 8 in the first 10 seconds, his second standing 8 came with seconds left to go in the 1st round. after the fight his comment were ” I cant believe how hard you punch, I underestimated you…. I know from experience, it is functional strength not brute strength that make for a hard punching fighter. You are definitely on the right track Johnny. You have a great business and your programs are perfect for anyone who want to be a faster, stronger, smarter, hard hitting hard to catch fighter. Keep up the good work!!


CHOW KNOWS September 26, 2013 at 3:58 pm

Arizona represent. The last two books I checked out regarding nutrition and physical fitness were Schwarzenegger’s Encyclopedia of Body Building and a compilation of Bruce Lee’s training regimens as they evolved. I learned a lot from those two, but I have a feeling yours is going to be much more practical. Take my money!


Harvey October 15, 2013 at 6:51 pm

This diet got me in the best shape ever after one month. Many thanks, I went from 79kg to 72kg and felt great!


Brandon October 15, 2013 at 7:08 pm

I just purchased your book. My goal is to change my lifestyle and eat clean, I recently played rugby last year and had to gain weight to be able to take hits and protect myself, unfortunately I didnt know what I was doing and listened to the typical meathead mentality(from my friends) and put on weight. I am 21 , 200 lbs. and 5’6 thats not healthy at all. I dont look it but I am , I want to cut down, train at Gracie Barra brazilian jui jitsu, muy thai, and boxing. I have many things to fight for but this is for me, im not looking to fight competitively (maybe in a couple of year) but training and learning technique is what Im after. Im looking to lose 30 pounds. So i want to be 170. that is my goal right there

I will be in contact with you because I am interested in your techniques and other videos I saw on youtube but I want to buy the set to work on my boxing form but dont really have money at the moment so one step at a time . once again thanks!


Daniel October 16, 2013 at 2:11 am

Hello johnny. I’ve bought your 30 days fighter diet book. Honestly, I feel like I have more energy throughout the day. Thanks, I reply appreciate your help.


Ezra October 17, 2013 at 9:36 pm

Hello Johnny my name is Ezra Muhammad and I just purchased your book a few days ago, thank your for excellent customer service, and fir helping me prepare for my October 14th fight

I’m at a good steady pace I’m at 144 and my fight weight is 147 so I already made weight just have to maintain and hopefully gain a pound or two of muscle weight, my stamina has greatly increased with the new diet plan thank you


stephen October 18, 2013 at 6:38 pm

I love your website and I visit it often. I also love the ebook, I am 55 years old and use the boxing workout to keep in shape.


P K October 20, 2013 at 1:20 am

Hi Johnny,

I bought your 30 day fighters diet since you kept it a big secret. LOL ! I had to make the purchase to get the information I was seeking. LOL! Great book!



Darcy October 21, 2013 at 4:06 pm


I have already been watching diet for past 8 weeks so ready to ram it up.

I have had to change plans e weight class a bit since I brought new scales yesterday. Old ones had me floating around 83-4 kgs so I had planned to cut to under 81kg. Brand new digital scales have me at 87kgs (6 feet tall). I am not carrying much fat (can see abs) but naturally do have big thighs.

The fights (Australia Master Games) are run over 3 days with a fight a day max if you make the final bout. Weigh in each morning too so I am beginning to thinks I should stay in 81-91kg.

It has been 9 years since I pulled on the gloves (they had amateur cut off age of 34 then) I only discovered the masters existed 8 weeks ago and have been training since!

Thanks again for your time and your site


Marcus October 27, 2013 at 11:53 am

I’m a 13 year old boy wanting to get into boxing but i don’t think i’m built for it. I trying to find some strict workout drills that could give me some kind of muscle before i get into a gym. So any ideas?


Johnny N November 8, 2013 at 5:40 pm

Check out my EASY Boxing Workout.


Gabriel November 6, 2013 at 2:32 pm

I will get the word out john. Its a great book you keep it simple;)


Peter November 7, 2013 at 2:06 pm

Hey Johnny,

I am a great fan of your site and also started to box in a club.
You have some really great articles and I bought your “Fighters Diet” and “Advanced Footwork”. Great stuff man.
Keep on doing it. :)
I wish you the best of luck man.

Sincerely greetings from Germany



Lewis November 11, 2013 at 12:38 pm

I’m 15 years old and only around 5ft 6, I’m quite skinny but I’ve always wanted to be a fighter, I’m a black belt in kickboxing and I’m looking for new martial arts to start. But the question I wanted to ask is do you think this is good for me? I want to be a fighter and be the best I possibly can, I haven’t bought the book yet but I’m not sure if it would be the right thing for me. What do you think?


Johnny N November 14, 2013 at 9:19 pm

A healthy diet would be crucial for anyone, most especially an athlete. If you haven’t ever learned or read up on how to eat properly, this guide would benefit you for the rest of your life.


Bentley November 13, 2013 at 5:44 pm

It’s been 3 months and a week since I began the program. I’ve dropped from 93kg to 83kg in that time. Bodyfat is around 15-16%, my new goal is 10%. My initial lightheadedness went away after adding a few more carbs in the form of some fruit during the day. The effect was temporary and now I can go for extended periods without a loss of energy. It goes without saying that speed and stamina have improved because of the loss of dead weight but there have also been significant strength gains.



Bentley January 25, 2014 at 5:47 pm


Still going down…81.3kg at last weighing. Body fat 13-14% according to calipers.

Just one note and something you might want to investigate, I did change the eating frequent small meals to Intermittent Fasting (no calories from 6pm to 10 am). First of all, all anxiousness or obsession with being hungry has disappeared. Second, energy levels do not seem to depend on the last meal. Fat loss seems to have accelerated. YMMV.


Anthony November 14, 2013 at 9:18 pm


Today is actually day three of the new eating regiment, i am hungry but full at the same time meaning that i feel full but i think i am just use to eating alot more so my mind says Im still hungry. I work in an ER and usually get home about midnight, the hardest part has been not eating when i get home …. I use to pick up fast food on my way home so this has been the hardest change.

You book is awesome, I is filled with a plethora of information, yet it is done in a way that is easy to understand.
I stated watching ur videos cause i needed to learn to wrap my hands for boxing. I stated a class two months ago in Long Beach, mostly for cardio but after seeing ur videos and showing up at the gym to practice on my own, and talking to the owner i have decided to give myself 6 months to get ready to spar.

I have to be honest i am 36yo and 302# the thought of sparing scares the s**t out of me but every time I hit a block you have a video that explains things better….

I plan to use ur book/eating guide for the next 6 months along with boxing twice a day on my days off and gym for weight training on my work days…. I have a before pic when i was 310# and i will send u an after pic in six months. I will also send you an update at 30days to see my progress and how much i have lost.

Thanks for writing this, I know there are a lot of skilled people using ur book but i also know there are alot of beginners like me who just need a a guide to get them to the next step…

Anthony S Alvarez

PS: I will keep u posted … Down 8lbs so far ….


Jacob November 19, 2013 at 7:59 am

Hey I’m starting to box to get into better shape, and I wanted to get your book but I was curious if you had hard copies of the book or do you just have ebooks?


Johnny N November 20, 2013 at 8:53 am

Hi Jacob. The 30 Day Fighter’s Diet is only available in ebook format right now. The challenge in getting it printed is that it’s a big book (180 pages in color with lots of information). I don’t sell very many copies and so to print this would double the price and I’d only make a few dollars per book in profit (after printing, distribution, fees, shipping costs, etc). I’d love to offer a printed version but it would have to make sense financially.


Jacob November 27, 2013 at 7:55 am

Yea that makes sense, no biggie. I’m still gonna get the book. I’m just the type of person who likes hard copies. But thanks for getting back to me.


Nick C. November 20, 2013 at 10:21 am

I am approaching 50, God help me, and I am in desperate need to get back in shape. I was about 150ish in my 20s and boom put on about 100 lbs over the years/ My diet is horrid and although i can blame stress (I have 2 special needs sons) I have no one to blame but me.. I love boxing and would love to use it as a vehicle to get in better shape. Would this work for me? I am having surgery in December for a work injury (umbilical hernia) and then want to hit the ground running in January. Can you please help out this old man? Thanks Johnny.


Steve November 20, 2013 at 4:05 pm

Hey Nick, if you’re that serious about losing weight, aside from trying the 30dayFD, I would suggest eliminating gluten from your diet (at least for a month) and see how you feel, check your weight and see if it helps you shed the pounds. Replace it with healthy fats and more protein. and yes, start your boxing exercises. Gluten is the number one cause of obesity in this decade, you can research it if you’re not convinced.


Johnny N November 22, 2013 at 9:19 pm

Boxing is a great way to get in shape! I highly recommend boxing as it’s a very effective way to exercise, so invigorating for the mind and body, and lots of fun. If you have a medical problems, please take it easy in the meanwhile!


itsmeA December 20, 2013 at 8:41 pm

I need to make weight for the first time for my amateur bout (prob 2 hours to dehydrate or eat before fight). I’m about 5 pound over, this is my first time going down in weight to fight, i usually just fight up. Do I need this book? It says 30 days, I’m looking for something like 10 day. ahah


Johnny N January 8, 2014 at 6:52 pm

The book will still help you and be a great source of information even if you don’t need to read all of it.


Felix January 3, 2014 at 6:05 pm

Love your products. Any promo codes to get a slight discount on purchases.



Johnny N January 8, 2014 at 6:53 pm

The best way to find out about any discounts (which are very rare) is by signing up for my newsletter. :)


Pier-Olivier January 15, 2014 at 10:03 am

Hello ,
I just buy your E-BOOK today and I think i will really love that 😀
I do Abdos roll, crunch, and stuff like that for my abdos. But for the rest of my body i’m not a expert haha :P. I do boxing 3times\week . I run every day. And my first amateur fight will be in february. I’m 138 lbs for 5’7. I don’t have too much fat. I want to have muscle but i dont wanna lose my speed. Thanks for helping 😀 😀

Have a good night
by the way your website is awesome 😉



Eric Dunbar February 17, 2014 at 8:00 pm

Would you recommend protien shakes to to help make weight if your to small


Johnny N March 4, 2014 at 7:58 pm

Protein shakes can definitely help you gain or lose weight depending on how many you take and when you take them.


Chris March 4, 2014 at 8:02 pm

Hey I’m just wondering, does it matter how old you are? I was thinking about getting this, but I’d like to know first.


Johnny N March 4, 2014 at 8:07 pm

It doesn’t matter how old you are. I’ve had readers of all ages find great success with this diet. Good luck to you, Chris!


Chris March 4, 2014 at 9:50 pm

Thanks, Johnny. I was doing some intermittent fasting, but I’m not sure if it’s good for me. I’ve been doing jiu jitsu for a while and I am now getting into mma and kick boxing. This ebook looks like it could be very helpful.


Johnny N March 5, 2014 at 10:41 am

Intermittent fasting does help to make weight but of course, there’s more to dieting than fasting.


Chris March 5, 2014 at 9:22 pm

Yeah, it also just doesn’t seem to be the right thing for me. It’s not the not eating that gets me, it’s the big last meal your supposed to eat. I hate eating huge meals. I feel sick after. I can’t wait to get this ebook, I just need to make a little money.


Adrian March 6, 2014 at 3:23 pm

So far so good see at friday on a scale and in the ring in the evening . last time i just didnt eat dinners at the evening on a final days and then didnt eat nothing and drink after 3 pm the day before the fight. this time im on fibre and good fat diet hopefuly this will work better for me. 😀


Brad March 6, 2014 at 3:45 pm

I read your 30 day diet eBook an it has a lot of great info. I’m a competitive kick boxer an when I switched to 5 to 6 small meals a day I lost a lot of weight including body fat.


Chris March 7, 2014 at 6:13 pm

Hey Johnny, I have enough money to buy it now. I was wondering can I download this to my iPad or not. If I can’t I can download it to a computer, but the current computer I have available to me is very slow.Also if I can download it to my iPad do I need to download anything else to be able to read it?


Johnny N March 7, 2014 at 6:50 pm

Hi Chris,

I believe you should be able to view it from your iPad as long as your iPad can view PDF files. I do know that past customers have read the ebook on ther iPad but I’m not sure how they set it up to do that. There are also some helpful guides online I’m sure if you Google around.



Chris March 7, 2014 at 7:09 pm

Thanks for the help


Johnny N March 7, 2014 at 7:36 pm

I saw your order come through. Thanks for the support, Chris! :)


Chris March 7, 2014 at 7:54 pm

I’m gonna go read it now, I’ll make sure to take before and after aswell


Chris March 7, 2014 at 7:55 pm

I’ll tell you how it’s going after a week


Johnny N March 7, 2014 at 7:59 pm

I’m excited, Chris. Let me know how it goes!


Mallory March 7, 2014 at 7:58 pm

HI Jonny,

I have purchase your 30 day fighter’s diet.

I am competing for my first fight in 7weeks. I am a PT and work another Job full time. So I am up at 5am every day and don’t get to bed till about 10pm. My training for my fight is late at 6.30 pm twice a week and I have another one Saturday mornings.

I am struggling with the days I train at 6.30pm as I’m up at 5am those mornings and struggle with finding energy for it. I try to split my meals up smaller to last me longer through the day. I have been drinking heaps of coffee think that is not helping me. I even try to get a power nap in at 4pm for about 45mins.

My weight is fine I don’t need to lose any.

I eat oat bran every morning I love it… but what should I eat at 4.30pm before my training at 6.30? I don’t like eating fruit as I gain fat from sugar easily but find complex carbs are ok with me.

i just dont want to over eat as i feel sluggish and don’t preform well but i get so hungry through the day i run out of food. Im about 5’2 and weigh 53kgs and am 26yrs old.

thanks for your time and the diet guide! :)



Steve March 8, 2014 at 2:27 am

Hi Mallory, I think you can benefit from eating a heavier protein meal with big salad, and only a smaller load of complex carbs (if you must) at 4:30pm. I believe it’s the lack of sleep coupled with the complex carb sugar load that is making you sluggish. So if I were you i’d load up more on protein at 4:30pm and plenty of greens, ie – big salad, to give you the nutrients/minerals you need to keep going. If you gain weight by eating fruits, you’re probably sensitive to the fructose content, but I wouldn’t rule out all fruits completely because fresh fruit can provide you with the necessary minerals. I would suggest replacing coffee with fruits lower in sugar (fructose) content like berries; search up fructose contents of fruits on google to familiarize yourself. The best suggestion is you can also try juicing to make a green drink which is FULL of minerals. If can explain it in short.. basically to have butt loads of energy you need lots of minerals well absorbed..and coffee interferes with the absorption. It also take lots of minerals to process one unit of complex carb – so it’s siphoning your mineral stores to balance the pH in your gut (same story with coffee). Carbs also provide very little minerals if any at all.. so the more carbs you put in, the more veggies/greens you need in there to counter balance it.

Everything I said above is still 2nd to good sleep. So do what it takes to get enough sleep. For every minute of sleep you lose, it’s THAT much more important for you to follow the steps to a good diet. And by good diet I mean chiefly alkaline food diet. Google ph food diet.
there’s a lot to it, but I hope this helps!



Chris March 9, 2014 at 3:38 pm

Hey Johnny I’m thinking of making some snacks I can take with me. Would bananas mashed up with oats and almonds, then baked, like a cookie be a good one?


Johnny N March 9, 2014 at 4:22 pm

That sounds pretty good, Chris.


Jonathan March 23, 2014 at 10:42 am

Hey Johnny,

I was wondering if your book was recommended for beginners. I started boxing a week ago at my local boxing gym. I train 3 times a week, and I want some good nutritional tips to lose weight and gain muscle. I’m not sure if it’s the good book for me, but it sounds really interesting.

Thanks for the advice!


Johnny N March 23, 2014 at 7:04 pm

Hi Jonathan, the ebook is definitely helpful for beginners!

It explains every little detail to walk you through every step of the way. You’ll be able to follow along easily even if you’ve never trained boxing before or don’t know anything about healthy eating. It’ll go in-depth and get you in shape quickly.


Kevin April 7, 2014 at 12:45 am

Just a message to say that I am really pleased with your fighter’s diet guide Johnny. Everything is laid out clearly, is succinct & straight to the point. It takes the thinking out of nutritional planning in boxing training for me – I just have to follow your guide now. I’m going to save up and buy your 10 day boxing guide in a few months time too. Thanks :)


alexander2704 June 2, 2014 at 1:14 am

amatures european and world champion ships in kickboxing. I have to say about your book The 30 days fighter’s diet that is just perfect (congratiolation for it) it answers all the questions of a fighter ( in my opinion). I’m looking foward in 2 weeks from today to by all the rest of your books. They will realy help me and i’m sure they will be intresting and realy realy helpfull!!
I have started the diet and I’ve seen a big difference in my body , looking much better, filling stronger and have more energy from the beginning of the day, especially at training time!!

Also I would like you to tell me if you have a book of how to build up endurance-strength-power or advise me how to do it, from the very basic (like a beginner) to the most advanced high profecional boxer’s programm.
Thank you!!!!!


Cy June 6, 2014 at 11:58 am

Hi Johnny, just wanted to ask is there a paperback version of this by any chance? just thought i’d ask cuz i would prefer it to be honest and another thing. Does the diet actually help you gain weight or lose it? cuz im really skinny and have a high metabolism so i want to get bigger but was not sure which the book covers.


Johnny N July 22, 2014 at 11:26 pm

Hi Cy,

The Fighter’s Diet will show you how to gain AND lose weight and explain how you would have to approach dieting differently for each goal. While eating healthy alone can help you lose weight, you will have to do some exercising alongside your a healthy diet in order to gain weight. There is no paperback version available because I do not sell enough copies to print this out in a quality format. If I were to sell a printed version, it would cost around $60-75 with me only making about a couple bucks each one. It costs too much to print if you’re not printing in large quantities at a time. It also doesn’t help that my book has so many pages, large-size pages, and color images.


Mohammed June 30, 2014 at 8:13 am

Greetings Johnny,

I’m a skinny 54kg beginner Muay Thai fighter, I started my training at the beginning of jun. I trained for approximately 2 weeks, I downloaded your ebook right when I started my training, the book is awesome I’ve learned so many things from it I even started my diet right from the first day of training and thanks to you Ive gained 3kg and got leaner in just 2 weeks.

Mohammed A. AL-Tamimi


Brian July 23, 2014 at 11:44 am

Johnny, the 30 days fighter diet is just what I was looking for! I’ve been trying to get down to 141 without killing myself to do it and I’ve dropped 5 pound already a little over a weak in. Keep up the great work.


Junior August 7, 2014 at 11:06 am

Johnny, I am a soccer player looking to cut down fat. I know this is a book for boxing but do you think the same nutrition plan would apply to a soccer player?



Johnny N August 7, 2014 at 11:12 am

Yes Junior, it would definitely still help you. The fighter’s diet is great for all athletes or anybody really.


Pier-Oliver August 7, 2014 at 9:17 pm

Hello ,
I just buy your E-BOOK today and I think i will really love that 😀
I just have a little question do you have any recomandations for my workout?
I do Abdos roll, crunch, and stuff like that for my abdos. But for the rest of my body i’m not a expert haha :P. I do boxing 3times\week . I run every day. And my first amateur fight will be in february. I’m 138 lbs for 5’7. I don’t have too much fat. I want to have muscle but i dont wanna lose my speed. Thanks for helping 😀 😀

Have a good night
by the way your website is awesome 😉



Johnny N October 15, 2014 at 8:26 pm

Hey Pier…you’re on the right track! Don’t worry too much. Keep experimenting and trying new workouts…copy what the other guys are doing. You will be fine.


Michael August 7, 2014 at 10:05 pm

Quick feedback covering the main points!

Started diet at 220
Currently at 208.5 (did it in 10 days)

Never had food coma/more energetic throughout the day It is so easy to implement I don’t even remember how I used to eat. I plan to eat this way forever.

I will not share pictures because when I was 220 I had some titties. But I may provide post-result pictures.

Much love


shang August 10, 2014 at 5:05 pm

Just wanted to say I started your diet monday and have already lost 6-7 pounds! I train 6x a week and I still have energy to train and I’m full all the time your book is like magic. The only concern is I have been waking up around 4-5am starving! Should I add an extra serving of fat or protein or good carbs? Thanks.


Johnny N August 10, 2014 at 5:06 pm

Thanks for the feedback, shang!
Try a little extra fat or protein in the meal before you go to bed.


Colette September 12, 2014 at 1:15 pm

Hi I have problems trying to buy your products. When I click on add to cart the next screen stays blank.


Johnny N September 12, 2014 at 1:26 pm

Hi Collette,

I’m sorry to hear you’re having problems. Can I suggest for you to try a different browser? Like Chrome or Firefox.



Colette September 12, 2014 at 3:35 pm

Seems its the Qatar government that blocks the paypal page. Is there any alternative way I can purchase your products?


Johnny N September 12, 2014 at 4:55 pm

I think it’s better if you send me a personal email (and we figure it out via email) but you can also try using a proxy website to bypass the government block.


Saneesh September 22, 2014 at 5:54 am

I am 100 kg wanna reduce some weight can I download it to my I phone
I am from uk


Johnny N September 22, 2014 at 12:35 pm

Hi Saneesh,

I don’t know how the iPhone downloads files. But I’m pretty sure the iPhone can open PDF’s. Worst case scenario, you have to download it from a regular desktop computer and then put that file onto our iPhone.



Saneesh September 22, 2014 at 2:48 pm

Thank u


Saneesh September 22, 2014 at 3:35 pm

Bought it mate worked fine on I phone without any trouble no need of computer gonna stick to the diet plan will put a honest review


Kareem September 25, 2014 at 3:38 pm

If I buy the book can I download it as many times as needed (like if I lose it or something)?


Johnny N November 25, 2014 at 1:41 pm

Yes, Kareem. You can download it as often as you need in case you lose it. There is a security mechanism that will prevent you from downloading if you try logging in from too many different IP’s as it will think you’re sharing the login with friends.


Elio September 30, 2014 at 6:32 am

First, Sorry for my english, I’m French, and I want say, Your website is very very very good, i love your website. I’m practice boxing 5 years, and I have 22 years old, and your website is really right. I learn very much. My more difficult it’s relaxation, for are speed and for the punch, for the concentration.
Your ebook they in french or spanish?
thanks thanks

Salutation of University of Paris X west !


Johnny N September 30, 2014 at 3:08 pm

Bonjour Elio,

I do have the 30 Day Fighter’s Diet coming out soon in Spanish, French, and Portuguese. Portuguese released in a week or so. The other two need maybe another 2 weeks. Very exciting news! :)



Joe R October 3, 2014 at 11:50 am

I wanna know if it’s only an eBook. I’m interested in getting a physical copy if possible. Thanks.


Johnny N October 6, 2014 at 11:12 am

Sorry, Joe. It’s only available as an ebook. I don’t sell enough copies to make printed versions. If I was to print this, it would cost you $80 and I would only make like $5 profit on that. The problem is there’s too much information, too many pages (and big size pages), and color photos, graphs.


Joe R October 6, 2014 at 3:17 pm

I was assuming that. Thanks, Johnny.


Arun October 21, 2014 at 1:15 pm

Yo Johnny,

I bought the 30 Day Fighters Diet, just wanted to say I love it so far, it’s a great diet plan.



Nathan November 24, 2014 at 3:17 am

do you do personal training?


Johnny N November 25, 2014 at 1:42 pm

Not really, no.


Gabriella December 3, 2014 at 12:10 am

Hey Johnny,

purchased this guide at the end of the summer and it’s been great. Anyone who’s wondering, I can definitely say it’s worth the money! I started boxing in June (I’m 21 & former athlete) and have been training hard 5 to 6 times a week ever since. Most likely will have my first amateur fight in February and this program has helped me drop weight really effectively! Thanks !



nina December 4, 2014 at 11:46 am

Hello, i plan on buying the book tomorrow.
I’m hesitant about diet books in general. But my father used to be an amateur boxer and he said the quickest healthiest way for me to drop 100 pounds to train.
Several surgeries and marriage after the navy he’s put on a few pounds and is also looking to shred 100 pounds.

I’m a single mother, 24 years old 5’3 240 pounds.
He is 51 years old diabetic 5’11 280 pounds.

I cook for a whole family my self my son (4 yr old, 46 inches tall 40 pounds), my father and my mother (who is also diabetic she’s five foot three 315 pounds).
I guess my question is would this be safe to cook for the four of us would this diet plan work for the 4 of us how would I modify it for her who has no physical activity because of her disabilities and for my son is only four.
thanks in advance


Johnny N December 4, 2014 at 5:32 pm

Hi Nina,

The concepts shared in this book can benefit anyone. It’ll teach you how to eat healthier and make conscious decisions in the kitchen that greatly affect the way your body looks and functions. My diet guide is definitely considered “safe” in that it does not recommend unrealistic longterm dieting advice that only promises short-term weight loss.



Arjun B December 31, 2014 at 12:11 am

What is the minimum height to become a heavyweight boxer?


Johnny N February 27, 2015 at 11:48 am

There’s no minimum height.


Andrea January 7, 2015 at 3:38 pm

Hey Johnny!
Please, I got a simple question.. Am a woman, 21 years old, MuayThai and K-1 beginner fighter, do you think this book could be useful for me as well according to my gender? I can say am eating quite healthy and living a healthy life style till this point, but anyway I miss something cuz i feel its not what i need to be — now am fighting 63,5 kg /without diet before fighting/ but i want to fight in 58 kg category so… I appreciate your advices, you seriously help me a lot with your videos, quotes, articles etc.
With lots of respect


Johnny N February 27, 2015 at 11:50 am

Hi Andrea,

This book can help anyone, regardless of gender. Wishing you the best.


Jonathan January 11, 2015 at 3:36 am

Hey man have you gotten this published?


Jonathan January 11, 2015 at 3:38 am

Nevermind, I seen the one back in december. It’s hard to see all of em. Haha


Julius January 17, 2015 at 6:25 am

Hey Johnny, big fan of your website, I am striving to be an amateur boxer by next summer but I just need to get some excess body fat off. I was wondering, can people under consume to supplements that you list in your book?


Johnny N February 27, 2015 at 11:53 am

I’m sorry, I didn’t understand your question. Can you rephrase?


Natalia January 21, 2015 at 2:54 am

Hello. I need Russian language on a Russian expert boxing.


Johnny N February 27, 2015 at 11:53 am

Hi, that’s in progress right now.


Michael January 21, 2015 at 3:19 am

Quick feedback covering the main points!

Started diet at 220
Currently at 208.5 (did it in 10 days)

Never had food coma/more energetic throughout the day It is so easy to implement I don’t even remember how I used to eat. I plan to eat this way forever.

I will not share pictures because when I was 220 I had some titties. But I may provide post-result pictures.

Much love
Michael S


Michael February 6, 2015 at 10:13 am

hey Johnny! I LOVE the book! I’m 26, and have always been active growing up, I never took my diet that serious until within the last year or so. I’ve always trained high intensity, and have always had a decent diet plan.

I have a lot of friends who’s gotten into the fitness lifestyle in the last few years, but most are competing as body builders or physique, so I would just take diet advice from them. Wondering after months and months and plans after plans, I wasn’t getting that physique I wanted. Come to find out, I was doing it ALL wrong haha. Our (boxers) diet is completely different in many ways.

I literally read the whole ebook in 4-5 hours I think. EVERYTHING was straight forward, nothing was confusing, easy to follow. I appreciate that you explained the benefits and disadvantages of foods and why it is important to our training. I also appreciate the cliff notes after the important chapters and sections, summarizing helped a lot. The meal plans and recipes are good too! Thank you. After all the resources, books, forums, and advice i’ve gotten over the years, your book single handedly has been the most beneficial to me. Thank you.

My first day of full implementation would be this coming week, but i’ve started to incorporate a lot of the principals already as a head start.

I can tell you take the time to read these comments, so if you have a community in which you communicate with your followers, i’d love to be a part of it.

You mentioned in the book that you have other ebooks regarding WORKOUTS and TRAINING regimens. This is the only missing component for me. Pretty much, a weekly schedule of what exercises to do from the time I get in the gym to the time I leave. I know there’s a lot of factors to this concern, but having a general understanding helps. My problem is that I am well-conditioned, but whenever I remove weights completely away, I lose mass and definition. Maybe that’s an ego thing, but if I knew certain workouts to do for strength, I could focus more on those.

Btw, I am an IRONMAN and aspiring amateur boxer. So perhaps we can keep in touch as I evolve more into my sports.

Thanks Johnny! Keep it up! You’re an inspiration to a lot of people.

-Michael L


Eric February 14, 2015 at 7:03 pm

Hi Johnny,

After purchased the 30 day fighters diet. I had been and try to follow the meals schedule. However, I did some changes for myself due to I love to eats junk food (I.e. Deep fried foods). So what I do is in the snack time (10am plus) I took more fruits then in lunch hours I try to eat fish and veg with eggs only.

At the same time, please see my reply feedback below:
Yes I did lose weight to 64.5kg from 65.8kg with in 3weeks. Feel more energetic while having my boxing training. And I feel there is improvement on my boxing. Biggest changes. I see my body cutting and getting fit. Even my weight only reduce 1.3kg. But I can start to see my 6 pads is coming. Feel good.

And now I preparing myself for a friendly match in 2 weeks times. For 3 X 2 mins.

Eric T.


Rodger February 18, 2015 at 10:19 am

I have been using your book as a rough guideline for healthy food choices and weight loss strategies. I haven’t followed any of the information exactly. I started a fitness routine following tips on your website 30 days ago. I run for 1/2 hr, jump rope for 15min and punch the heavy bag and double end bag for about 15 min each. 6 days a week. Two weeks into this routine I started reading your book and incorporating your diet plan. I’ve lost 12 lbs in 30 days. Your book has great info and makes eating healthy super easy. Nothing too complicated or constricting. I definitely feel more energetic and powerful, love the chia seed rehydrating drink. There are lots of cool ideas in your book I like. I think you make diet ideas and tips on your website regularly.Iam now going to follow the book more closely and take before and after pics for a full 30 day period. Thanks for putting out a great website and programs.


RYAN February 22, 2015 at 4:03 am


I work 12hr shifts 3days, 3 nights then 3 rest.
I tend to train on the night shifts and rest days (4 boxing & 2 weights ) and do my roadwork on my second dayshift.
do you cover eating on shiftwork in the book.
many thanks


Miroslav March 4, 2015 at 11:38 am

Hi Johnny,

I read your book and i learned some helpfull and interresting stuff. I am 24 years old. I already was in good shape, and last week i made seccesfull amateur boxing debut.

I lost some weight (just about 2-3 lb, just being more carefull what and when i am eating)
I am feeling good and energic.
I would point out some very interesting things ( chia seed, lasy man 1-1-2, water weight loss, low and high GI)

Next fight i would like to drop to 153lb category, because i am 5,9 tall and i am small for 166lb category. I am now 163lb in the morning so i have to lost 10lb in 17days.

I would say, that i am quite a wide athletic guy with low body fat. i believe that perfect in shape weight for me in the morning is 160lb and then i would like to loss those 7lb by cutting water weight.

I am from czech republic (central europe), so i am sorry for my english :)

Thank you very much for your awnsers and your nice book.


Josh March 29, 2015 at 1:48 pm

Hey Johnny,

Your book is very informative, and their a lot of great tips, nutritional/supplemental/ weight cutting advice I am currently using. I just completed the first week of the meal plan schedule and I am now on week 2. Following the timed meal schedule, I feel more energized in the gym when I train. I am currently using this meal plan to make weight to get me on weight for the up coming golden gloves tournament in Vancouver B.C. On April 17th and 18th, so in approximately 3 weeks. I will most definitely stay in touch with you, to ask you for some help if I have difficulties making weight and let you know the day of.

Josh D.


Saïdy April 11, 2015 at 11:25 pm

Hi Johnny,

I want to thank you for all your work from this web site. I read all your post on it and it help me very well to improve my training at each session. I want to ask you if your different books are available in french please (Indeed, I’m from France) ?

Saïdy L.


Johnny N April 11, 2015 at 11:49 pm

Hi Saidy,

I do have this book in french but it’s not fully prepared into PDF format yet. :/


Saïdy April 12, 2015 at 2:37 am

Hi Johnny, tkanks for answering me. I understand, can you mail me when your book will be available in pdf please? If you need some help for translation I can help you. Have a nice day.



Johnny N April 12, 2015 at 8:32 am

The translation is done but I need somebody with InDesign experience to lay it out.


Saïdy April 14, 2015 at 11:01 pm

Hi, if a buy the book in english version, could you give me the french book when this one will be available?


Johnny N April 15, 2015 at 12:37 am

Yes, I can definitely do that for you! But I should warn you that it might take another year. I really don’t know when I will get to it.


Duncan April 15, 2015 at 2:53 pm

Hi Johnny,

Thanks for your diet guide.

Overall, I think the book is very good. It is well written and goes into enough detail in each section without over complicating matters. It is very easy to get bogged down when looking at ‘ideal’ nutritional systems and most of the information available online is contradicted elsewhere depending on which trend the ‘professionals’ seem to favour at a given time.

It seems to me that the book covers a wide audience without being vague or using generalisations and this is probably its greatest strength. I would like to comment further but I have not had much time to go through the book thoroughly.

I have been boxing for about a year and a half now and have my first proper fight in three weeks (May 9th), hence most of my non-work time has been taken up with training or fight preparations. Since I started boxing, I have been watching your YouTube videos to make sure I’m training properly when I’m on my own, and they have been very helpful. Especially the ‘relaxed punching’ tips, double end bag drills and footwork techniques.

I have never been overweight (body fat has always been low enough to show my abs!) but I have never really eaten properly either. For example, I didn’t eat breakfast for years and would have a chicken based wrap for lunch and a large evening meal. The meals were never really ‘junk’ but they were not necessarily ‘clean’ all the time either.

After reading your book, I have started to have a decent breakfast (protein shake, low fat fruit yoghurt and an apple) and have then had four snack meals throughout the rest of the day. I work from 08.30 to 17.00 weekdays in an office and so my main training period is usually from 18.00 to 19.45 or 20.00. The biggest problem I have is with the pre-training meal as I cannot really eat a big meal at say 15.00 when I should be at my desk working. Likewise, I’m a bit reticent about eating a big meal at say 20.30 and then going to bed a couple of hours later.

From my point of view, I will need to spend some more time going through the book before I can really get to grips with a suitable diet and timings. It is a bit soon to say if the changes to my diet have had much effect so far as I have also been changing training routines in the run up to the fight. I think the danger may be that I’m training harder but my daily calories are dropping. However, at the moment, I don’t seem to be suffering from energy loss but I wonder if I could be even more powerful and energetic if I could figure out the pre-training meal timing issue.

Keep up the good work, Johnny, the book is a really good supplement to your outstanding website and YouTube videos. (Rather selfishly, I hope my opponent has never heard of you or your website!)

All the best.



Vinny scaduto April 27, 2015 at 6:23 pm

I saw that there is a chapter on how to make weight for a fight. And what to eat before/after weigh in…. Now is this for amateur fighters like day of weigh in?


Johnny N April 27, 2015 at 6:45 pm

Exactly, Vinny. This book has information written for amateur fighters (same-day weigh-in). And for professional fighters, they can use the same information except they have more time to re-hydrate.


Vinny scaduto April 28, 2015 at 3:58 pm

Appreciate the quick response! Think I’m gonna order it right nowww


Gallant May 19, 2015 at 8:32 am

There is a lot of good information here. I have read about a third of the book and have made some changes in my diet. I am not in boxing shape, far from it. The most positive thing I have done to date is eating breakfast, drinking more water, and making better food choices. Thanks for the info.


Leave a Comment


Previous post:

Next post:

Copyright © 2008-2013 How to Box | ExpertBoxing. All rights reserved