Gervonta Davis, also known as “Tank,” is an American professional boxer. Having held multiple world championships in different weight classes, he is regarded as one of the best. His punch power and ring IQ is world class, allowing him to remain undefeated in his professional career.
He began boxing at a young age and had a successful amateur career, winning the 2012 National Golden Gloves Championship and earning a spot on the US Olympic team. He turned pro in 2013 and quickly made a name for himself with his aggressive fighting style and formidable punching power.
Gervonta continues to be one of the most exciting and talented fighters in the sport, with a great fitness routine to help him remain at the top for a long time.
In this article we look at Gervonta Davis’s diet and workout plan, to see how the boxer stays in peak physical condition.
Gervonta Davis Profile
| Date of Birth | 7 November 1995 |
| Height | 1.65m / 5ft 5″ |
| Body Measurements (Chest/Arms/Waist) | 36/ 12/ 32 (inches) |
| Weight | 58 kg / 127 lb |
Diet Plan
Gervonta Davis follows a strict diet plan to maintain his physical fitness and optimize his performance in the ring. He tries to consume around 2800 calories per day, depending on his scheduled training and activity level. Gervonta’s meal plan is personalised to him, meeting his requirements.
Macro-nutrient balance: Davis’ diet plan focuses on achieving a balanced mix of protein, carbohydrates, and healthy fats. He consumes lean proteins like chicken, turkey, and fish, along with complex carbs such as brown rice, sweet potatoes, and whole grain bread. He also includes healthy fats like avocado, nuts, and seeds in his diet.
His typical split is:
- Carbohydrates: 45-55%
- Protein: 15-20%
- Fat: 25-30%
Caloric intake: To support his intense training sessions and maintain his weight class, Davis reportedly consumes a high number of calories per day. His daily caloric intake is estimated to be around 2800 calories, which is higher than the recommended daily intake for an average male athlete.
Hydration: Adequate hydration is essential for athletes, and Davis makes sure to drink plenty of water throughout the day. He also consumes other hydrating beverages like coconut water and electrolyte-rich drinks.
Meal frequency: Davis eats smaller, frequent meals throughout the day to keep his energy levels up and support his muscle growth. He reportedly consumes 5-6 meals per day, including 3 main meals and 2-3 snacks in between.
Supplements: In addition to his balanced diet, Davis also takes supplements to support his nutrition and recovery. He has mentioned using protein shakes, creatine, and branched-chain amino acids (BCAAs) to help build and repair muscle tissue.
Meal plan adjustments: Depending on his training schedule and goals, Davis may adjust his meal plan accordingly. For example, he may consume more carbohydrates during periods of intense training to provide energy for his workouts.
Cheat meals: Like many athletes, Davis allows himself occasional cheat meals as a reward for his hard work and dedication. His favourite cheat meals include burgers and fries.
Gervonta Davis typically has a body fat percentage of around 15%. It can vary though, depending on the weight class he competes in. He likes to keep his body fat as low as possible, allowing him to be more mobile when fighting.
His diet plan usually includes:
Breakfast
- Whole eggs with whole wheat toast
- Oatmeal with mixed berries, vanilla protein powder and almond milk
Snack
- Banana
- Greek yogurt with mixed nuts (almonds, walnuts, pecans)
Lunch
- Grilled chicken breast with brown rice
- Steamed vegetables (broccoli, carrots)
Snack
- Sliced turkey breast and cheddar cheese
Dinner
- Grilled salmon with sweet potato and green beans
- Salad
Before Bed Snack
- Sliced fruit
- Almonds
Workout Plan
Gervonta Davis is known for his impressive physical fitness and athleticism, which he attributes to his rigorous training program. As a professional boxer, he needs to maintain a high level of endurance, strength and agility to perform at his best in the ring.
Boxing training: Davis’ workout plan includes a lot of boxing-specific drills and exercises to improve his technique, footwork, hand speed, and endurance. He works with his coaches to focus on various aspects of boxing, such as defence, offense, and conditioning.
Strength training: In addition to boxing training, Davis incorporates strength training into his routine to build power and muscle mass. He uses a mix of free weights, resistance bands, and weight machines to target different muscle groups, including his legs, core, upper body, and arms.
Cardiovascular exercise: To improve his cardiovascular endurance, Davis engages in various forms of cardio, such as running, jumping rope, and cycling. He also includes high-intensity interval training (HIIT) sessions to boost his endurance and burn fat.
Plyometric exercises: Davis includes plyometric exercises like squat jumps, box jumps, and burpees in his workout plan to enhance his explosiveness and power. These exercises help him generate quick, powerful movements in the ring.
Agility drills: Agility is crucial for boxers, and Davis includes agility drills like cone drills, ladder drills, and shuttle runs in his training program. These exercises help him improve his reaction time, balance, and coordination.
Flexibility and mobility: To maintain optimal flexibility and mobility, Davis incorporates stretching and mobility exercises into his routine. He also uses yoga and Pilates to improve his flexibility, balance, and core strength.
Rest and recovery: Adequate rest and recovery are essential components of any athlete’s training program. Davis makes sure to get enough sleep, typically 8-10 hours per night, and takes rest days as needed to allow his body to recover from intense training sessions.
Here’s what Gervonta Davis workout plan usually includes:
Monday
- Warm-up: 15 minutes of light cardio (jogging, jumping jacks, etc.)
- Boxing training: 30 minutes of technique drills (defense, offense, footwork)
- Strength training: Lower body strength training (squats, lunges, deadlifts, calf raises)
- Cardiovascular exercise: 20 minutes of HIIT (high-intensity interval training)
- Cool-down: Stretching for 10-15 minutes
Tuesday
- Warm-up: 15 minutes of light cardio
- Boxing training: 30 minutes of endurance drills (jumping rope, shadowboxing, etc.)
- Strength training: Upper body strength training (push-ups, pull-ups, dumbbell rows, etc.)
- Cardiovascular exercise: 20 minutes of steady-state cardio (jogging, cycling, etc.)
- Cool-down: Stretching for 10-15 minutes
Wednesday
- Rest day or active recovery (e.g., light yoga or a leisurely walk)
Thursday
- Warm-up: 15 minutes of light cardio
- Boxing training: 30 minutes of power and speed drills (kettlebell swings, medicine ball throws, etc.)
- Strength training: Core strength training (planks, sit-ups, Russian twists, etc.)
- Cardiovascular exercise: 20 minutes of HIIT
- Cool-down: Stretching for 10-15 minutes
Friday
- Warm-up: 15 minutes of light cardio
- Boxing training: 30 minutes of technique drills (defense, offense, footwork)
- Strength training: Lower body strength training (squats, lunges, deadlifts, calf raises)
- Cardiovascular exercise: 20 minutes of steady-state cardio
- Cool-down: Stretching for 10-15 minutes
Saturday
- Warm-up: 15 minutes of light cardio
- Boxing training: 30 minutes of endurance drills (jumping rope, shadowboxing, etc.)
- Strength training: Upper body strength training (push-ups, pull-ups, dumbbell rows, etc.)
- Cardiovascular exercise: 20 minutes of HIIT
- Cool-down: Stretching for 10-15 minutes
Sunday
- Rest day or active recovery (e.g., light yoga or a leisurely walk)
Gervonta Davis’s incredible career is in major part thanks to his excellent diet and workout plan, allowing him to be at his physical best. As a professional boxer, his fitness routine is customized and tailored to specific needs and personal goals.
