Hey guys, I am new to the board and would like some help figuring out a diet. I am 5'6 and weigh 130, mostly lean, but cannot seem to lose that last inch of fat above my lower abs to make them show through. Can someone help me on how many calories I should be eating a day, and what percentage of protein/carbs/fat these calories should be? I currently work out 4 times a week, and do cardio (about 25 minutes) 5 times a week. If you need any more info, I will be glad to provide. If any body has any suggestions or even a meal plan, I would appreciate it, thanks.
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Newbie needs diet help!
- Thread starter aufan03
- Start date
Ok 20 views no response yet, so I will give some more info and see if that helps. I know a lot of you will be thinking why i want to lose fat at 130, but I am not really looking to lose weight, just fat, if that's possible. Then I was gonna go for a slow bulking diet. I do not want to get very big though, just defined, as I need flexibility being a tennis player. I really would appreciate any input.
the first thing that I can start by saying is that no one can pinpoint to you exactly just off the top of our heads how much food to eat, calories, macros, etc. Individuel intake and requirments will vary based on body type, activity level, metabolism,etc.
how about posting your current diet and we can suggest changes from there? Thats a start
as for the cardio, 5 times a week? 25mins? what kind, when. ? any HIIT? (intervals). If not, then I highly suggest that you switch you cardio up to that.
how about posting your current diet and we can suggest changes from there? Thats a start
as for the cardio, 5 times a week? 25mins? what kind, when. ? any HIIT? (intervals). If not, then I highly suggest that you switch you cardio up to that.
Thanks for the responses guys, and good link CowPimp (never typed that before As for my current diet, it is non-existant. I just eat whatever they have in the cafeteria at work, and dinner is usually pot-luck. That is why I am trying to figure out a diet. And for starters, I figured I should find out how many calories I need, etc.. The cardio is sprinting, which I guess is what you mean by HIIT. Thing is, I just finished playing collegiate tennis last year, and I had practice about 4 hours a day. During that time I lived off of fast food, but was still really thin because of all the cardio I assume. Now that I play strictly weekend tournaments, and have a job, I don't get near the amount of cardio. After I noticed my bodyfat increasing I decided it's time to kick the fast food for good, and eat healthier, for my overall health. I would like to get back my abs like I had when I played every day, but don't have time for all the cardio, so I hope to get a good eating plan together to go with my workouts. Again, thanks for the replies, more info would be appreciated. By the way, I figure I have pretty fast metabolism, can't really tell you what kinda body type, just athletic I guess (don't know if there is a scientific name for that), and I have posted all of my activity levels (my job is a desk job, so no activity at work)
As for my current diet, it is non-existant. I just eat whatever they have in the cafeteria at work, and dinner is usually pot-luck. That is why I am trying to figure out a diet. And for starters, I figured I should find out how many calories I need, etc.. The cardio is sprinting, which I guess is what you mean by HIIT. Thing is, I just finished playing collegiate tennis last year, and I had practice about 4 hours a day. During that time I lived off of fast food, but was still really thin because of all the cardio I assume. Now that I play strictly weekend tournaments, and have a job, I don't get near the amount of cardio. After I noticed my bodyfat increasing I decided it's time to kick the fast food for good, and eat healthier, for my overall health. I would like to get back my abs like I had when I played every day, but don't have time for all the cardio, so I hope to get a good eating plan together to go with my workouts. Again, thanks for the replies, more info would be appreciated. By the way, I figure I have pretty fast metabolism, can't really tell you what kinda body type, just athletic I guess (don't know if there is a scientific name for that), and I have posted all of my activity levels (my job is a desk job, so no activity at work)
What do you feel about bulking?
I figured I would be asked that soon, and I may bulk a little in the future, but I don't want it to interfere with my tennis, so that's why I figured if I could get my abs back, I would bulk slowly, if that's possible, just a little above my daily caloric needs for a while, until I get the science of this stuff figured out This board is loaded with information, glad I found it, but I am feeling overwhelmed and confused. It seems that every time you see someone recommend something, someone else is advising you to do the opposite, but I welcome all info. I am thinking at the moment with going for 1600 cals a day, how does that sound to anyone?
This board is loaded with information, glad I found it, but I am feeling overwhelmed and confused. It seems that every time you see someone recommend something, someone else is advising you to do the opposite, but I welcome all info. I am thinking at the moment with going for 1600 cals a day, how does that sound to anyone?
aufan03 said:
That sounds bad.
Eat like there is no tomorrow. Muscles will not make you lose your agility in tennis.Post your diet.
Eating like there is no tomorrow appeals to me no doubt. I don't have a diet at the moment, trying to figure one out. I thought 1600 would be good, seeing as how I think my maintenance calories are around 1800-1900. After 3 or 4 weeks, if I am happy with how things are going (I don't have much fat I want to lose) I will go up to 2000 calories, or maybe 2250. I think bigger muscles may hinder my flexibility or range of motion in tennis, is this not true?
It is hard to say, everybody is different. In most of the cases I don´t think that it will affect your flexibility. I believe that muscles give more speed, power. You can always cut back again, lose the muscles easily.aufan03 said:
I don´t have the name of the book but if you look in some libraries there are books describing what type of muscles you should prioritize for each sport. Post a thread in the training forum about tennis, there are some players here.
Since you don´t have a planned diet, counting macros, weighthing everything, it is impossible to tell if you are hitting the 1600. I would aim for at least 2000. It is trial and error, every week you weight yourself in the same conditions. Then you adjust your diet. Those formulas are just there to give you an estimative. Again, post your diet when you have one.
