Hi guys
I just wanted to get some opinions and some advice to change my body and alter it to be conditioned for boxing I've done BJJ and a bit of boxing for about 2 years, however I haven't worried about my physique as I haven't had to compete or thought about taking either MMA or boxing seriously until recently. I'm looking at changing my 18 year old 6ft 2 220 LB frame to a frame more or less like Andre Ward. I'm not looking to compete in heavyweight I would prefer to compete in Super Middleweight - Cruiser Weight so in essence I'm looking to cut and get in prime condition for the ring, to be fair I have no idea where to begin so I would really appreciate any bit of feedback and positivity I can get to make this happen, I basically just want to always be in excellent shape so I don't gass and have to take breaks in my training because I'm battling to breathe, I want to just be able to take my boxing training to the next level and be in top competitive shape all year round
Drop the frequency of your lifting program, at this point its maintenance, and really you balance where your priorities lie; If you really like boxing and its going to be your main activity it'll occupy more frequency in your schedule with lifting to supplement it, and vice versa. Don't cut it off completely. Keep in mind to adjust your TDEE from when you drop your sessions, lifting burns alot of calories, more so than most endurance type training, so you'll have to keep it in mind to find your new maintenance once you do do.
Since you've been in BB for awhile, you probably already have a good strength base already, a 2 day strength program would do good on maintenance. As with all new forms of physical activity, ease into it so the DOMs won't set you back for weeks.
Based on your OP, it looks like you don't care to compete for the time being, but are open to the idea in the future?
Cardio and gas tank majority based on your breathing and composure (maintain regulated breathing). When you breathe wrong (exert everything while not inhaling or worse, holding your breath) it causes you to gas. you can have the best VO2 max in the world, but if you're going about it like that you'll gas. In striking about 3/4 of what you throw is bullshit, only about 1/4 of the ones you throw are really your kill strikes. Making every strike your murder shot is a normal novice mistake and reasons why they gas.
In terms of dieting, nothing is different really, count your calories properly, and partition your macros properly; All of which you're already doing. The only difference diet-wise is cutting (water manipulation, not cut a cycle for fat loss), that only changes the week before your fight. Alot will have you go on a keto-styled diet and have you on it all camp, but that's not right, it only happens on the last week. The reason why alot advocate it is because carbs bind to water, and it helps on the "weight loss", but at the end of the day its no different. You aim to lose 1-2lb/week, and everything goes as planned given your TDEE remains the same while eating in a deficit.
The only exception to this is if you normally eat a keto-styled diet on the reg. and it works for you so you can do it. For me and most of the other people on this planet, its high carbs.
Do you eat clean or more of a IIFYM type? Again this depends on your own personal style, but I find even though I can make weight eating more junk food, ultimately clean eating, I perform better, if you're able to do so while eating junk food, then more power to you.