Firstly, let me express my gratitude. This is too much … You have to tell me how much I owe.
Lucy, I’m only giving back what’s been given to me. Everything I know about manipulating caloric intake and macronutrients (fat, carbs, protein), I’ve learned here on the site. So if you want to pay me back, support the site. Be a cheerleader. Take what you learn and help others.
Thanks for all the information! Just what I needed. Let’s start building your plan. The first thing I want to do is get you set up for 5 or 6 snack-sized meals. You won’t be eating more, just spreading out what you DO eat a little better.
Your tennis practice is seriously hardcore!!! (grin) What I want to do is make sure we keep energy levels up, performance up and LBM (Lean Body Mass) up and FM (Fat Mass) down!!! We want you to be a lean, mean tennis machine!!! (grin)
If your snack-sized meals were prepared in advance and you could take 'em with you, would the following times work? You don’t have to hit them exactly. Close is good enough. Would either of these two scenarios work?
I’d like to see you eating some protein every 3 to 4 hours. Body composition (the ratio of lean to fat) will improve and so will energy and performance.
The goal of the first week or two is to determine what your maintenance calories are and to get the structure of your plan put together in a way that it works for you time-wise and energy-wise. From there we’ll start manipulating some of the variables so that you’re losing body fat.
There’s a type of cardio I’d like to see you doing that will have huge body composition benefits as well as performance benefits. I want you to research HIIT (High Intensity Interval Training). Don’t let the fact that it only lasts 20 minutes fool you. You warm up for 6 minutes and start your 30-second all-out sprint on minutes 6, 8, 10, 12, 14, 16 and 18. Drop back to an easy recovery pace for 90 seconds. You’re done. If you want to do more, you didn’t hit it hard enough on your sprints.
HIIT will rev up your metabolism (142% more than steady state cardio in the hour following and for 48 hours after that to a lesser degree), increase the number of mitochondria in the cell, which is where energy (ATP) is made. It will improve/increase peripheral circulation. It’s a real fat stripper that will also improve performance. Do it twice a week when you’re pressed for time. It should be done IN PLACE OF another cardio session.
Based on what you’re telling me, you do not need PWO nutrition (meaning extra starchy carbs) following cardio. When cardio is greater than 1 hour in duration, I’ll usually recommend PWO nutrition.
Per meal protein requirements if you eat 6 meals is 27.5g. Per meal protein requirements if you eat 5 meals is 33g.
What country do you live in, Lucy? Can you get Biotest products? If you can, get Flameout and Surge. The reason I’m asking is I either want you taking 1.5 tablespoons of of fish oil or 7 or 8 Flameout capsules. There are huge athletic and performance benefits and body composition benefits, too!!! If you don’t believe me or aren’t quite committed to this recommendation, please ask me to explain.
Don’t you love how your two goals are so darn complementary and how you don’t have to choose between performance and dropping your body fat percentage? (grin)
In addition to the fish oil, I want you taking in 1.5 tablespoons of olive oil every day. That’s an easy one. You can put it over a salad. 1 tablespoon = 14g of fat; 1.5 tablespoons = 21g of fat.
If you use flax seed, make sure you grind it, otherwise it will pass through you without your being able to extract the Omega 3 fatty acids.
As far as using flax seed instead of flaxseed oil towards meeting our good fat requirements, 3.5 tablespoons of flax seed (before you grind it) is roughly equal to 1 tablespoon of the oil. 5 tablespoons would give you 20g of your good fat.
Let me know how the times work for you, and we’ll put the rest of your plan together.
PS: Thanks for the heads-up PM, too!