"The Fighters Formula" Episode 1: John-Tom Varey vs. Brandon Vargas

Welcome to The Fighter's Formula - a behind the scenes look at how elite athletes fuel their fight camps. Each episode dives into the nutrition strategy, weight-cut planning and performance progression that help shape a fighter's preparation. From precise macronutrient targets, strategic meal timing and ingredient variation to fuel specific training demands. Although, above all ensuring the fighter actually enjoys what they're eating. A happy fighter is always a dangerous fighter.

First up: John-Tom Varey - a highly-decorated amateur talent from Lancashire, England. With six national titles, a World Championship Bronze, and a European Silver on his résumé, he made the transition to the professional ranks on 1st November. His debut came under Frank Warren’s Queensberry Promotions on the Buatsi vs Parker card at Manchester’s Co-op Live Arena.

Fighting out of Box Smart Elite Boxing Gym in Walsall under head coach Shiney Singh, John-Tom is supported by Sports Nutritionist Freddy Brown (Coventry University), with tailored meal-provision from 29 Performance to fuel his development in the professional ranks.

JT's camp initially targeted an August fight date - so the early plan was built around a long-term fat loss phase while retaining power and strength. The bout was then rescheduled for 1st November, we used the additional time to fine-tune energy balance and bring him into an even stronger position for the cut.

Across camp, his meals followed a consistent protein input with a controlled carb and calorie approach. Lunch was often higher calorie, higher carbohydrates but lower fats. Carbohydrate levels scaled with the training load:

• Higher carb days aligned with sparring and conditioning training blocks

• Lower carb days aligned with technical work and recovery

• Protein remained consistent throughout camp to maintain lean muscle mass during weight loss

We also implemented gradual caloric progression:

• Early camp: higher at the start of the camp (high-intensity training blocks)

• Mid-late camp: slightly reduced as fight night approached

• Final week: markedly reduced carbohydrates

To achieve this nutritional structure in practice, meal-provision was tightly aligned with the macro-targets set by Sports Nutritionist Freddy Brown and synchronised to head coach Shiney Singh’s periodised training schedule.

Starchy carbohydrate sources (brown rice, buckwheat, quinoa etc.) were strategically placed 2–3 hours before high-output sessions to fuel sparring and conditioning, while simple, fast-absorbing carbohydrates (white rice, pasta) were prioritised immediately post-training to accelerate glycogen replenishment.

Protein remained the anchor nutrient throughout camp to support muscle repair and protect lean tissue — especially during the more aggressive weight-loss phases where the risk of muscle atrophy is increased due to the considerable energy-deficit. Protein intake was delivered through a variety of sources including lean meats, legumes, and high-protein condiments such as yoghurt, cottage-cheese and chickpea-based sides.

Healthy fats, predominantly from monounsaturated and polyunsaturated sources like extra-virgin olive oil and nuts, were included to allow the inclusion of fat-soluble vitamins (A,D,E,K) in their useful role of supporting energy intake for health and recovery (with oily fish excluded for JT’s preference).

A broad rotation of vegetables ensured consistent delivery of essential micronutrients - supporting metabolic function, immune health and overall adaptation to high training loads.

In fight week, this strategy was tightened significantly: meals became lower in calories, free from added salt and oils, with (simple/starchy) carbohydrates removed entirely. Low to moderate volume of vegetables and leafy greens were used to maintain satiety, digestive comfort and bowel regularity without adding unnecessary weight - helping John-Tom remain energised, focused and within his final weight-cut targets right through to weigh-in.

Ultimately, the strategy delivered on its core objective: John-Tom made weight comfortably at 115.8 lbs, while preserving performance, power, and overall well-being throughout camp. Despite the tight nutritional parameters, meals remained varied and enjoyable - an important factor in keeping morale high across a long and demanding preparation period.

Looking ahead, the next camp will take full advantage of the progress made here: with significantly less emphasis required on weight-loss, Freddy and Shiney can now refine the plan towards optimising technical development, fuelling high-quality training outputs, and ensuring John-Tom enters future fight weeks already closer to his competitive weight. This will allow for a more streamlined, performance-focused camp — and an even sharper version of John-Tom inside the ring.