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Help with a Diet Plan

I’m looking to get some help with a diet plan.

I am 23, male, 6"3 and about 158lbs.

I don’t weight train but have in the past for a couple of years when i was really into bodybuilding. I’m not doing any specific exercise at the moment but i’m looking at getting into Tennis (training for and playing matches) as well as doing sprints and other forms of cardio.

I’m weird in the sense that i don’t like junk food and always stick to eating
clean foods. I don’t “like” to cheat on my diet but hey that’s a good thing.

For protein’s i eat chicken breast, turkey breast, whey/casein dymatize gourmet elite protein powder, cottage cheese, shrimp, egg whites, various white fish, lean pork.

For carbs i eat Oatmeal, Beans, Peas, Rice Cakes, Shredded Wheat cereal, wholegrain wraps, skim milk, low sugar/low fat yogurt and fruits.

For fats i usually take in some egg yolks, nuts, shredded coconut but not much.

I eat a good amount of non-starchy vegetables daily.

Anyway i’d like some advice on a diet plan for getting really ripped in regards to what the best macro ratio, food quantities and deficit daily would be. I’d consider 5%-7% body fat as being the shape i’d want to get into.

If somebody can offer what they think is the best calorie calculator on the net or even they’re own formula for how they calculate they’re macro’s that’d be awesome.

At 6’3 and 158 lbs, you’re pretty damn light. Are you sure you want to go the way of cutting down further?

Lean Body Mass = LBM

LBM * 1.5 = Grams of Protein/Day
LBM * 1 = Grams of Carbs/Day
LBM * 0.5 = Grams of Fat/DAY

^This^ will give you a good starting point. Adjust your macros based on your goal.

[quote]MetalMX wrote:
I am 23, male, 6"3 and about 158lbs.

I don’t weight train but have in the past for a couple of years when i was really into bodybuilding. [/quote]
Did you get to bulky and have to stop?

[quote]nikoV wrote:
At 6’3 and 158 lbs, you’re pretty damn light. Are you sure you want to go the way of cutting down further?[/quote]

He wants to be leaner. I don’t think that necessarily means weaker and skinnier.

[quote]LIFTICVSMAXIMVS wrote:

[quote]nikoV wrote:
At 6’3 and 158 lbs, you’re pretty damn light. Are you sure you want to go the way of cutting down further?[/quote]
He wants to be leaner. I don’t think that necessarily means weaker and skinnier.[/quote]
Few set out to get weaker and skinner but it happens. Since the OP isn’t lifting weights his body doesn’t have much reason to hang on to muscle in a calorie deficit.

[quote]MetalMX wrote:
I don’t weight train but have in the past for a couple of years when i was really into bodybuilding.[/quote]
Like JLo was getting at, I don’t see how you’re 23 years old and trained for a couple of years and still ended up as wildly underweight as you currently are.

Prioritize. If you want to be a better tennis player, that’s fine, but that’s going to require a slightly different training approach than if you want to just look better.

Pete Sampras and Roger Federer were both 6’1" and in the 170-185 range at their best, so building 20-30 pounds of muscle (call it “functional muscle” if it helps you wrap your head around it) is absolutely going to be in your future if tennis is something you’re even mildly interested in.

Underweight guys who say this usually end up being hesitant to significantly increase their calories in order to build muscle. Again, keep your eye on whatever big picture you’re shooting for. Is it more important to eat clean or see results.

[quote]For protein’s i eat chicken breast, turkey breast, whey/casein dymatize gourmet elite protein powder, cottage cheese, shrimp, egg whites, various white fish, lean pork.

For fats i usually take in some egg yolks, nuts, shredded coconut but not much.[/quote]
The majority of your protein sources could easily “double” as fat sources with minimal effort, particularly the fish since fish oil is great for joints which, as a tennis player, you’ll need to take care of.

These are fine choices. No problem here, though I wouldn’t consider skim milk and low sugar/low fat yogurt a carb source.

If you’re 6’3" and under 160 pounds and you aren’t already ripped, you need to build muscle because there’s nothing to show. Cutting down and dropping bodyweight/bodyfat isn’t the right path for now.

The “best” nutrition plan will depend a lot on your training plan - weights, cardio, practices, etc. Without those details, use this as a guide:

[quote]JLone wrote:

[quote]LIFTICVSMAXIMVS wrote:

[quote]nikoV wrote:
At 6’3 and 158 lbs, you’re pretty damn light. Are you sure you want to go the way of cutting down further?[/quote]
He wants to be leaner. I don’t think that necessarily means weaker and skinnier.[/quote]
Few set out to get weaker and skinner but it happens. Since the OP isn’t lifting weights his body doesn’t have much reason to hang on to muscle in a calorie deficit. [/quote]

I agree with this. Though, on the other hand, a calorie surplus combined with no weight training will not get him to 7% bodyfat either.

[quote]JLone wrote:

[quote]MetalMX wrote:
I am 23, male, 6"3 and about 158lbs.

I don’t weight train but have in the past for a couple of years when i was really into bodybuilding. [/quote]
Did you get to bulky and have to stop?[/quote]

Well i was about 110kgs in the past or 240lbs at my maximum weight although i had undiagnosed
hashimoto’s disease for a long time will i was about 19 so i had a lot of problems with gaining weight and the rest of the symptoms of the disease only till 19 did i get diagnosed and find the proper medication and dosage to control this disease.

Also i only ever trained three times a week although each session was intense and probably two hours long.

You could say i went from being an endomorph to a ectomorph but because my thyroid is completely destroyed i must take thyroid medication i use a natural dessicated thyroid by the way for the rest of my life.

Yes i was very big but it wasn’t all muscle even with a really good diet when you have thyroid disease it causes unexplained weight gain regardless of caloric intake.

[quote]Chris Colucci wrote:

[quote]MetalMX wrote:
I don’t weight train but have in the past for a couple of years when i was really into bodybuilding.[/quote]
Like JLo was getting at, I don’t see how you’re 23 years old and trained for a couple of years and still ended up as wildly underweight as you currently are.

Prioritize. If you want to be a better tennis player, that’s fine, but that’s going to require a slightly different training approach than if you want to just look better.

Pete Sampras and Roger Federer were both 6’1" and in the 170-185 range at their best, so building 20-30 pounds of muscle (call it “functional muscle” if it helps you wrap your head around it) is absolutely going to be in your future if tennis is something you’re even mildly interested in.

Underweight guys who say this usually end up being hesitant to significantly increase their calories in order to build muscle. Again, keep your eye on whatever big picture you’re shooting for. Is it more important to eat clean or see results.

[quote]For protein’s i eat chicken breast, turkey breast, whey/casein dymatize gourmet elite protein powder, cottage cheese, shrimp, egg whites, various white fish, lean pork.

For fats i usually take in some egg yolks, nuts, shredded coconut but not much.[/quote]
The majority of your protein sources could easily “double” as fat sources with minimal effort, particularly the fish since fish oil is great for joints which, as a tennis player, you’ll need to take care of.

These are fine choices. No problem here, though I wouldn’t consider skim milk and low sugar/low fat yogurt a carb source.

If you’re 6’3" and under 160 pounds and you aren’t already ripped, you need to build muscle because there’s nothing to show. Cutting down and dropping bodyweight/bodyfat isn’t the right path for now.

The “best” nutrition plan will depend a lot on your training plan - weights, cardio, practices, etc. Without those details, use this as a guide:


[/quote]

Are you sure the majority of my protein sources could double as a fat source???

These are very lean sources of protein with little if any fat.

chicken breast, turkey breast, whey/casein Dymatize gourmet elite protein powder, cottage cheese, shrimp, egg whites, various white fish, lean pork.

Only the chicken breast, cottage cheese and lean pork may have a bit more fat but that’s negligible…

I’m already lean but not “that” lean. I want to be leaner. I want to get into the shredded zone. Only then would i consider adding muscle.

With a lot of tennis players they aren’t really that lean, some not even being in good physical shape.

Even Roger Federer for example if you watch tennis at all you can see he sort of has a mini gut where as for example Novak Djokovic who’s my countrymen is in quite good shape, lean, low bodyfat.

I’ve calculated it out like this:

If my maintenance is about 2400 Cal per day i’d be eating 1600 Cal per day for this diet to cut down.

So i would lose 1.5Lbs of fat a week.

Macro’s would be:

190g Protein - 45% Protein
132g Carbs - 35% Carbs
30g Fat - 20% Fat

How does this look?

[quote]MetalMX wrote:
Are you sure the majority of my protein sources could double as a fat source???[/quote]
“The majority of your protein sources could easily “double” as fat sources with minimal effort…” With minimal effort. Everything you listed as a protein source is low fat, but you could pretty easily use only whole eggs, skin-on breasts and/or thighs, full fat dairy, fattier fish, and/or red meat.

Someone with a “shredded” body is someone who displays their muscle by drastically reducing their bodyfat. Dropping your bodyfat and having no muscle to show (especially at your height) is going to leave you looking absolutely anorexic, with the strength and endurance to match.

[quote]With a lot of tennis players they aren’t really that lean, some not even being in good physical shape.

Even Roger Federer for example if you watch tennis at all you can see he sort of has a mini gut where as for example Novak Djokovic who’s my countrymen is in quite good shape, lean, low bodyfat.[/quote]
At the same time, you managed to miss my point and reinforce my point.

First, as a tennis player, having a “mini gut” or not is absolutely unimportant. Performance is what counts. If the athlete is performing at a high level, they’re in good shape whether they’re pudgy or not. (I don’t follow tennis, but I can’t think of any guys I’d actually consider pudgy.)

Secondly, even the guy you mentioned is 6’2" and around 180 pounds. So you still need to build muscle from where you currently are. You’re not going to be able to physically perform well in that sport as undersized as you are right now… and you’re trying to get even skinnier.

[quote]If my maintenance is about 2400 Cal per day i’d be eating 1600 Cal per day for this diet to cut down.

How does this look? [/quote]
Horrendous, terrible, lousy, ineffective, inappropriate, probably dangerous, plain ol’ bad and just no good. Use the info in the article I linked to earlier.

[quote]Chris Colucci wrote:

[quote]If my maintenance is about 2400 Cal per day i’d be eating 1600 Cal per day for this diet to cut down.

How does this look? [/quote]
Horrendous, terrible, lousy, ineffective, inappropriate, probably dangerous, plain ol’ bad and just no good. Use the info in the article I linked to earlier.[/quote]
I’m going to have to sort of disagree with Chris here. Some athletes do make it to elite levels while eating next to nothing. Granted, none of them play Tennis but if the OP wanted to stave off puberty by eating 1600 calories while training he may want to try gymnastics. But not Men’s gymnastics, those guys are jacked.

[quote]JLone wrote:
Some athletes do make it to elite levels while eating next to nothing.[/quote]

[quote]Chris Colucci wrote:

[quote]MetalMX wrote:
Are you sure the majority of my protein sources could double as a fat source???[/quote]
“The majority of your protein sources could easily “double” as fat sources with minimal effort…” With minimal effort. Everything you listed as a protein source is low fat, but you could pretty easily use only whole eggs, skin-on breasts and/or thighs, full fat dairy, fattier fish, and/or red meat.

Someone with a “shredded” body is someone who displays their muscle by drastically reducing their bodyfat. Dropping your bodyfat and having no muscle to show (especially at your height) is going to leave you looking absolutely anorexic, with the strength and endurance to match.

[quote]With a lot of tennis players they aren’t really that lean, some not even being in good physical shape.

Even Roger Federer for example if you watch tennis at all you can see he sort of has a mini gut where as for example Novak Djokovic who’s my countrymen is in quite good shape, lean, low bodyfat.[/quote]
At the same time, you managed to miss my point and reinforce my point.

First, as a tennis player, having a “mini gut” or not is absolutely unimportant. Performance is what counts. If the athlete is performing at a high level, they’re in good shape whether they’re pudgy or not. (I don’t follow tennis, but I can’t think of any guys I’d actually consider pudgy.)

Secondly, even the guy you mentioned is 6’2" and around 180 pounds. So you still need to build muscle from where you currently are. You’re not going to be able to physically perform well in that sport as undersized as you are right now… and you’re trying to get even skinnier.

[quote]If my maintenance is about 2400 Cal per day i’d be eating 1600 Cal per day for this diet to cut down.

How does this look? [/quote]
Horrendous, terrible, lousy, ineffective, inappropriate, probably dangerous, plain ol’ bad and just no good. Use the info in the article I linked to earlier.[/quote]

I could add the fat sources you mentioned if i needed some more fat in my diet yes. But i personally find a low fat diet with not much added fat works better for me than adding more fats to the diet. If i eat more fats i feel nauseous, sometimes sick and have gallbladder troubles for whatever reason.

If i’m lowering bodyfat while keeping LBM the same that is the best thing. While i might look skinner it’s what i’m after even i do look “Shredded” without much muscle.

After getting that lean if i try to add muscle i will be able to do it even better than now since my body will be primed so to speak AND not to the mention the muscle memory from my prior years of lifting would allow me to gain muscle at a faster rate.

Obviously i need to add more muscle but it’s about prioritizing one’s goals.

What bodyfat % do you guys this Novak Djokovic has at the moment judging by the video?

He looks pretty lean.

[quote]MetalMX wrote:
If i’m lowering bodyfat while keeping LBM the same that is the best thing. While i might look skinner it’s what i’m after even i do look “Shredded” without much muscle.

After getting that lean if i try to add muscle i will be able to do it even better than now since my body will be primed so to speak AND not to the mention the muscle memory from my prior years of lifting would allow me to gain muscle at a faster rate.

Obviously i need to add more muscle but it’s about prioritizing one’s goals.[/quote]

Your goals are the wrong way around. Trying to become anorexic prior to putting on muscle is plain unsafe. Unless you have a job lined up as a walking skeleton, take Chris’ advice.

Also, how do you think you’ll keep what little muscle mass you have while you’re losing fat like that?

[quote]238 wrote:

[quote]MetalMX wrote:
If i’m lowering bodyfat while keeping LBM the same that is the best thing. While i might look skinner it’s what i’m after even i do look “Shredded” without much muscle.

After getting that lean if i try to add muscle i will be able to do it even better than now since my body will be primed so to speak AND not to the mention the muscle memory from my prior years of lifting would allow me to gain muscle at a faster rate.

Obviously i need to add more muscle but it’s about prioritizing one’s goals.[/quote]

Your goals are the wrong way around. Trying to become anorexic prior to putting on muscle is plain unsafe. Unless you have a job lined up as a walking skeleton, take Chris’ advice.

Also, how do you think you’ll keep what little muscle mass you have while you’re losing fat like that?[/quote]

Bull!

Chris Colucci

The “best” nutrition plan will depend a lot on your training plan - weights, cardio, practices, etc. Without those details, use this as a guide:

http://www.TNation.com/free_online_article/sports_body_training_performance_nutrition/the_athlete_diet

[/quote]

There is no info regarding cals, macro’s based on goals do know of any other pages which can help me out with that?