His nutritional diet consisted of 3000-4000 calories of carbohydrates and proteins to help build the right amount of body muscle and mass. Here's a brief breakdown of his diet plan: Breakfast- Oatmeal with milk and vitamins. Lunch- Rice with chicken breasts and orange juice. Snack- Protein shake with 6 bananas. And while he mostly stuck to a strict diet of lean meats, veggies, fruits, and other healthy foods, he was also known to take the occasional cheat meal. Here's a more complete breakdown of Mike Tyson's workout routine and diet plan. Videos. About. Today I tried following the heavy weight champ, Mike Tyson's daily diet and workout before a fight during the prime of his career for 24 hours! D'Amato believed shadow boxing was the most important exercise for a fighter, so the American focused massively on his technique throughout his career. In the coming hours of his routine, Tyson He consumed 3,000-4,000 calories daily and did cardio, calisthenics, stretches, and boxing exercises. His former trainer, Cus D'Amato, supervised his workout and diet and emphasized eating healthy foods. Tyson trained for up to 60 hours weekly before fights and took Sundays off. l3BfzUx.