Can someone help a 48 yr old wıth begınnıng a boxer's dıet?

I wouldn't waste much energy or thought on the speed bag, as it has nothing at all to do with boxing. I would spend my time on getting down the basics: Throwing a jab/right/hook combination. The inverse of that is catching the jab in the palm of the right glove, taking the right off your left shoulder, blocking the hook with your right glove (or right elbow if it is to the body).
When throwing that, or any, combination, the third punch tells it. By that I mean, the third punch lets you know about your balance; something to keep in mind. I would suggest that you adopt a real sideways stance, with your left shoulder (if you are an orthodox boxer) and hip well in front. That way, you are protected behind your shoulder, to block the right hand, and you can see punches coming from a greater distance. Being squared up is a more reflex oriented approach, and at 48 with limited (any?) experience, you don't want to get caught relying on reflexes.
When you hit the heavy bag a bit, you'll get a feel for what your strong punches are. Work on the mitts should give you an idea about how ell you can move, to get in position to land those punches. I would approach defense as part of the whole, a means to an end (an easy way to land punches.). Because, face it, anybody you fight is going to come right after you, looking to put the old guy away, so your shot will be in making him miss and countering.
So develope two or three or four moves and work them real hard. When you get a feel for what you can and cannot do well, hit me up and I'll give you some ideas for things to work at.

thıs ıs excellent I really truly apprecıate ıt. the 3rd punch ıs where you are at---I wıll keep that ın mınd as I throw the combınatıons. I wıll pm you next week as I am actually goıng to spar wıth headgear of course but a gear that protects the cheekbones and nose they have ın thıs gym. I have a bıg nose and dont want ıt broken---never been, never plan on ıt. The rıng ın thıs gym ıs only 12 feet by 12 feet. I am goıng to get punched for sure. I wıll have ıt fılmed and post ıt here. Serıously.

I'm 43 and started boxing 2 years ago. I'm too old to compete but I train and spar at the same level as the younger boxers in the gym. My fitness isn't at the same level as 25 years ago but as long as I keep the same workrate as the younger boxers I'll continue with the sweet science.
My only advice to you is to train at the same intensity as the younger boxers in your gym and don't rush or be pressured into a fight.

First off, I am a 69 year old coach and trainer. I was smart enought to realize there comes a time when you need NOT to box. As far as your diet, I dropped from 230lbs to 210 in five weeks to maintain my muscle mass, strength, stamina and move quicker. Without writing a book, here are a few tips: Eat a lot of vegetables, avoid all dairy products, bread, and anything white. SUGAR IS A BIG NO. Nothing fried. Fish, chicken, steak, broiled. I eat tuna and Sardines out of the can. Melba toast limited to 5 regular a day. I drink water, black coffee, and unsweet tea. For two weeks I was on a 500 calore diet a day..Yes...500 calories only..it was damned tough, but on the third week, the weight just fell off fast. I dreamed at night of eating..thats how tough it was. Absolutly nothing out of a vending machine or anything 'artificial" . Stay the hell away from fast food places. Sweet potatoes are good. third week, I had two eggs in the morning with coffee (eggs and anything cooked or basted with coconut oil only). See if you can find a diet plan called MSM or MSN and go by it. Good luck...takes a lot of discipline. I also kept up my workouts. For snacks...apples, oranges, grapefruit. Six very small meals a day and nothing after 8PM. Drink lots of water. This is not a comprehensive diet...just some ideas....Low fat peanut butter on apple slices is a great quick energy snack. (In moderation). Now if you make it...the real hard part is keeping it off. I have done so for the past four months.
My last advice....why do you want to fight at your age..what will you prove? You risk some serious injury and you will find even minor injuries are slow to heal. Do some light sparring with someone your own age. I work with amateurs, and know even a 14 year old kid can do damage.

Hi broktonblockbust,
I've just read through the replies and I generally concur with the advice you've been given thus far.

From what little I've ascertained on this thread, it appears you don't have much of a prior background in boxing. With that, along with your age and your current physical condition, I strongly suggest eliminating all thoughts of competing as your ship has long sailed away.

One element you should strongly take into consideration is brain damage, because at your age, you're more susceptible to it. Generally speaking, at around 40 years old, cerebral fluid starts to diminish and when it does, it makes your brain more susceptible to trauma, acute and cumulative. If you start sparring now (and if you decide to foolishly go through with having a fight, you'll need to spar full-contact), you're just asking for trouble in more ways than one. Just let go of any thoughts you have about fighting and take up boxing for fitness and self-defense purposes only.

Now, I have one constructive suggestion for you. Take the dietary advice Gray Lion gave you and use this free online resource: Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com to help you reach your goal. MyFitnessPal is a superb diet tracking/calorie counting site that will greatly assist you with losing weight in a sensible manner.

As far as your physical training is concerned, I hope you have a knowledgeable and conscientious trainer who has your best interests at heart. Good luck...

Take Care,
Lito