Please Critique my Diiet

6AM Wakeup - 45 Min slow run/ Sprint intervals 11 mins ----- 3 sprints a week alernate days
7am - porridge made with water and organic agave to sweeten + 30g whey protein with soya milk
8am-5pm WORK
10am - 2 slices wholemeal bread with 1 half eggs in each + apple
1pm - 2 slices wholemeal bread with 1 half eggs in each + bannana
5pm - protein bar/protein smoothe with bannana or baked potatoe with tuna
6-7 boxing
7.30pm - chicken or fish with vegies.

ALSO i take multivit and fish oil

i am 17 and 70kg

Looks pretty spartan to me. I have a sprint workout that I like to do.

2X400m, slowly jog 400m between sprints
4X200m, slowly jog 200m between sprints
8x100m, slowly jog 100m between sprints

you end up sprinting 1.5 miles and jogging 1.5 miles

I sprint for length of round I'm fighting and have 1 min rest and repeat for 1 more interval than how many rounds I'm fighting

You can maybe work on intervals of sprints for 2-3 minutes... tabata training is great for that sort of work

But if you're running for longer than 15-20 seconds then it can't be a sprint. :)

Sprinting is the maximimuim effort that you can produce, which means it's fueld by the Creatine-Phoshphate energy system... this can only provide energy for about 15-20 seconds max.

Don't get me wrong, you have the makings of a good foundation of training, especially at 17... but if you can run at a speed for the length of a round then it's not a sprint.

What would be more effective would be tabata running for the length of a round... when you've got the basic work and ret peroid already... but you can further advance on that by mimicing cloer to the rythm of a fight.

2 Minute round:
Sprint for 20, jog for 10
Sprint for 20, jog for 10
Sprint for 20, jog for 10
Sprint for 20, jog for 10

Rest 1 minute;
Jog/walk

there is a lot of stopping and starting in boxing, this mimics it pretty well in terms of energy systems.

Ok cheers. Yeh I was just running as fast as I could for 2 minutes I'll try doing what you said today