Diet and exercise plan

Discussion in 'Health & Fitness' started by kayserRF, Jun 8, 2013.

  1. kayserRF

    kayserRF New User

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    Hi,

    I am a 17 year old cplayer competing at a high level and so work hard on fitness. Althought i am at a good weight (5ft11, 165lbs) i want to cut some fat from my stomatch and gain a bit of muscle on my upper body, and try to have a low body fat percentage.What kind of diet will i need to follow? High protein low carbs? And also what kind of weights do i do? Low weight high reps or the opposite. My current tennis schedule is i train 5 times a week, 3 days i include footwork drills for 45 mins and 2 days plyometric drills for 45 mins. Thank you
    And will the weights help me become even more agile on court as i dont want it to slow me down
     
    #1
  2. newpball

    newpball Legend

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    Diet?
    You are 17 years old with a full workout, you should eat like a lion. Weightlifting will improve your bodyfat percentage.
     
    #2
  3. DownTheLine

    DownTheLine Hall of Fame

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    A diet has many things to it and there is going to be many arguments over what to eat. Keep it natural, no frozen crap, no pop, no butter, cheeses keep to part skim, cut out a lot of your bread and replace with veggies/fruits (if needed 45 calorie bread works great IMO), protein shakes are good but make sure you account for the calories, cut out beef, eat a lot of chicken instead and ground turkey(93/7 or 97/3), water, water, water. Skim milk if youre gonna drink milk, chocolate has too much sugar, and 2% has the same amount of vitamins as skim but 5g more of fat

    I mainly go by this rule. If you run on the treadmill or elliptical you become fairly familiar with how much it takes to burn certain amounts of calories. Ask yourself before you eat some chips or candy, would I rather eat this and run on the treadmill for 250 calories or not eat this crap and not run? Works a lot of the time for me.
     
    #3
  4. DownTheLine

    DownTheLine Hall of Fame

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    if youre gonna lift, make sure you do agility drills
     
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  5. Rob1

    Rob1 Rookie

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    Take in 170 grams of protein a day, weightlift, mix up your
    exercise routine, do abs work, and have 5-7 meals a day.
     
    #5
  6. charliefedererer

    charliefedererer Legend

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    Dietary recommendations from the USTA Sports Science page:

    "Nutrition: Performance Diet Principles for Competitive Tennis
    By Page Love, MS, RD

    2. Do not starve the muscles of fuel! Eating at least 8-10 servings per day from carbohydrate choices will create the base to maintain your muscle glycogen levels. Choose higher fiber options whenever possible - cereals, bread, rice, pasta, etc. Seven a day from fruits and vegetables will meet extra carbohydrate, mineral, and additional fluid needs complex from food. Choose a wide variety of colors and types of fruits and vegetables daily - something citrus, something deep green, and at least one other red, yellow, or orange choice. Divide these foods into 5-6 small meals.

    3. Eat breakfast everyday! After a ten to twelve hour overnight fast your muscle energy levels are low. It is unfair to expect yourself to perform at a peak without refueling with carbohydrate sources. Many traditional breakfast choices are appropriate choices, i.e. low sugar breakfast cereal, two slices of toast, glass of juice; or, pancakes or waffles, small amount of syrup, fresh fruit, 8 oz. of skim milk. Even if you have not been eating breakfast, try eating a bagel and juice in your car on the way to the court. Starting to eat something again will help to rejuvenate you hunger levels in the morning.

    4. Provide the building blocks of muscle tissue everyday! Complete protein sources like turkey, chicken, tuna, tenderloin, and fresh lean deli meats are needed at at least 4-6 oz. amounts during the day. Choose alternative protein options to meet additional protein needs such as low fat milk, cheese, and cottage cheese, light peanut butter, beans, or tofu at smaller meals to aid in satiety and fullness."
    - http://www.usta.com/Improve-Your-Ga...mance_Diet_Principles_for_Competitive_Tennis/



    You are playing and training at a high level.
    Quickly recovering from your tennis and workouts is important.
    Check out the hints in this free easy-to-read downloadable booklet from the USTA that covers the following areas:
    • Nutritional Aspects of Tennis Recovery
    • Heat and Hydration Aspects of Tennis Recovery
    • Psychological Aspects of Tennis Recovery
    • Recovery Aspects of Young Tennis Players
    • Physiological Aspects of Tennis Recovery
    • Musculoskeletal Injuries/ Orthopedics Aspects of Tennis Injury
    • General Medical Aspects of Recovery
    • Coaching Specific Aspects of Recovery

    Recovery in Tennis http://assets.usta.com/assets/1/dps...ence/RECOVERY PROJECT 22410 EMAIL VERSION.pdf


    Tennis is harder to train for than most sports because:

    1. Players are on the court daily, expending a lot of energy and experiencing microscopic injuries that need time to repair.

    2. The competitive tennis season is so long that it is hard to train hard lifting and not experience fatigue in a match or training session the following day.


    I would assume that this is a prime season for tennis playing where you live.

    You may want to currently limit your weight work to:
    1. Thrower's Ten to minimize the chance for an overuse injury by engaging the rotator cuff muslces and to achieve muscle balance between your hitting and stopping muscles. [If the "hitting" muscles get so much stronger than the "stopping" muscles as you bash all those tennis balls, the stress of stopping the forward movement of your arm is transferred from flexible muscle tissue to non-elastic tendons and joint that can become inflamed.]
    Thrower's Ten Exercise Program http://www.muhlenberg.edu/pdf/main/athletics/athletic_training/throwers10.pdf

    2. You may also now want to begin:

    "Phase 1 - Foundational Tennis Strength Training

    The objective of this 6 week phase is to build a solid base on which you build more intense, more tennis-specific fitness later.
    Like all competitive sports, tennis places uneven demands on the body. You swing with one arm and one side of the body. Certain muscle groups are overworked while others are neglected.

    Infamous over-use injuries like tennis elbow and damage to the rotator cuff muscles are less likely to occur in a balanced physique.

    So our goal during this first phase is to prepare the ligaments, tendons and connective tissue for more strenuous activity to follow.

    Here are the parameters for phase 1 of the tennis strength training routine:

    Duration: 6-8 weeks

    No. sessions: 2x week

    No. exercises: 10-12

    Resistance: 40-50% 1 Rep Max

    Repetitions: 12-15

    Rest between exercises: 90 secs

    Rest between circuits: 2-3 mins

    Speed of lifts: Smooth and controlled"
    - http://www.sport-fitness-advisor.com/tennis-strength-training.html


    Then, as your schedule permits, you can move on to
    Phase 2 - Maximum Tennis Strength Training

    With your muscles stronger, and your tendons and joints better prepared for it, finally you can proceed to
    Phase 3 - Convert to Power & Strength Endurance



    I think we can all appreciate that tennis itself provides it's own power training bashing the ball, particularly launching up to crush a serve.
    So tennis players are constantly converting any increases in strength from off court lifting into powerful movements on the court.


    I hope this helps.

    Good luck!
     
    Last edited: Jun 14, 2013
    #6
  7. GuyClinch

    GuyClinch Hall of Fame

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    You are going to get a ton of different advice about this. So let me give you advice that most people can agree on..

    1) Lower your sugar intake. Don't eat obvious sweet. Candies, donuts pastries etc. The reason for this is that sugar seems to have rather nasty effects on your insulin resistance and your fat gain patterns. You will get a good amount of sugar via fruits and vegetables..without even trying.

    2) I won't say 'eliminate' carbohydrates. But consider lowering the 'fast burn' kind. This would include things like waffles, breads, pancakes, muffins, french fries etc.

    3) Don't worry about fat. You don't have to go out of your way to eat it but say Salmon isn't going to mess you up because is fatty. Either would dark meat chicken..

    Your typical meals will look like..

    Meat/Fish + Low Sugar Veggie (Kale, not corn) + 1/2 Sweet Potato ..butter is okay. That kind of thing..

    Breakfast might include eggs, a piece of bacon and a grapefruit + small amount of steel cut oatmeal.

    The general idea is lower sugar intake, lower your 'fast carbs' intake and boost protein and/or fat (depending on what you ate before).

    I wouldn't bother calorie counting. Your body will adjust - if you lift and play tennis you will naturally get hungrier and eat more food to compensate.

    I think whole foods work better the supplements. So I would be carefully with the protein drinks and such..
     
    #7
  8. Barclay

    Barclay Banned

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    An eating plan plan has many factors to it and there is going to be many justifications over what to eat, keep it organic, no freezing junk, no pop, no butter, Parmesan cheeses keep to aspect skimmed....
     
    #8
  9. MethodTennis

    MethodTennis Hall of Fame

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    Im confused by your post do you want to get better at tennis because of this or do you want to get bigger or do you want to lose weight. If you clarify I can provide some advice
     
    #9
  10. spaul8809

    spaul8809 New User

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    Hi there, i am Fitness and nutrition expert, first i would like to know how much time you have spend daily on your game.
     
    #10
  11. Overdrive

    Overdrive Legend

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    Follow the Djokovic diet. :)
     
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