Ideal Body Fat % for tournament players.

Discussion in 'Health & Fitness' started by J011yroger, Mar 22, 2008.

  1. J011yroger

    J011yroger G.O.A.T.

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    Is there any reason to carry a bit of bodyfat more than the healthy mimimum?

    I really hate having any excess fat on me, and plan to knock off the 5lb or so I am carrying to bring me to what I consider the healthy minimum. Just wanted to make sure there was no reason that I shouldn't.

    J
     
    #1
  2. J011yroger

    J011yroger G.O.A.T.

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    Just to throw a number out there, I feel good at around I guess 7-8%

    J
     
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  3. WBF

    WBF Hall of Fame

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    I would say enough to be healthy, but definately very low. Whenever I have extra baggage I feel like Lurch stumbling about the court. Not sure what numbers mean what though :p
     
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  4. ThePro101

    ThePro101 Rookie

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    6% (I just "through a number out there")
     
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  5. Rickson

    Rickson G.O.A.T.

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    You'd be surprised at how low pro bodybuilders get their bodyfat at the actual shows. You don't need to carry around much bf at all. What's your height and weight?
     
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  6. soyizgood

    soyizgood G.O.A.T.

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    I'm on or below 6% body fat. Ever since I bought that weight scale, I check my body fat 2-3 times a week at work just to make sure I'm in shape.
     
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  7. Rickson

    Rickson G.O.A.T.

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    Soy, you do know those scales are far from accurate, don't you? If you really want to get your bf checked, go to a facility where they have underwater weighing. You literally get weighed underwater so you have to let out as much air as you can. If you weigh 140 lbs. on land and weigh 125 lbs. underwater, you're carrying 15 lbs. of bodyfat. This is considered the most accurate bf test.
     
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  8. hewittfan3

    hewittfan3 Rookie

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    I have 12% body fat and i think thats pretty good. I couldnt imagine being much skinnier. I would definitely not want to be below 10%
     
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  9. J011yroger

    J011yroger G.O.A.T.

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    6'3" 165-170

    J
     
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  10. J011yroger

    J011yroger G.O.A.T.

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    Those scales are really inaccurate, according to them I am at like -3% :)

    J
     
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  11. Rickson

    Rickson G.O.A.T.

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    You don't need to drop any bodyweight, but you can still lower your bf by "tightening up". I weighed 180 and started lifting vigorously. My bw didn't change at all, but my pants got loose on me. The weight stayed the same, but my bf went down and that's what I wanted. Maybe I can trade you workout tips for those second serve tips.
     
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  12. J011yroger

    J011yroger G.O.A.T.

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    Working with an ATP tour fitness trainer and spending a solid 10 hours a week in the gym. So I have that part covered.

    Just wondering what the ideal BF% for a serious tourney player was since I was worried that what I consider ideal would be a little low from a performance stand point.

    J
     
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  13. Moz

    Moz Hall of Fame

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    Apparently 3% is required for healthy brain function. Any extra is useless in terms of performance. My best has been 4% and I felt fantastic, although I looked like some dental floss.

    You've got some work to do fatty!! :)
     
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  14. WBF

    WBF Hall of Fame

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    j0lly: At the tournament we both played in when most of the good players took their shirts off on court it was... Intimidating. I didn't see any fat. At all. I used the locker room ;)

    But... crap. I would imagine you are the same way if you're 6'3" and 165-170... I'm a good 185-190 at 6'. Eek!
     
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  15. J011yroger

    J011yroger G.O.A.T.

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    haha, the actual % is a guess.

    I can now just start to see vascularity in abdomen, and striation in delts.

    I was probably around 4% just before I started playing again. 6'3" 155lbs, felt awesome, and that is the % I want to be at again, just with a little more muscle, maybe 165-170lb 5-6% for something maintainable.

    Wont need to actually work at it, as soon as the outdoor season comes and I can put in 20 hours a week on court. It is just a question of how much to eat.

    Only think I was concerned about was that I would need a bit of fat for playing 2 matches per day several days in a row.

    But if I am constantly eating little bits throughout the day putting in as much as I put out (Wait! That doesn't sound right!) then I am good right?

    Come summertime I will be beating those over 30 and under 18 girls off with a stick.

    J
     
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  16. J011yroger

    J011yroger G.O.A.T.

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    I posted pics in the your picture section.

    Shirtless ones will have to wait until the summer, because the glare from my whiteness would destroy the sensor in my digital camera.

    J
     
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  17. Moz

    Moz Hall of Fame

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    Ha ha, watch out for the over 30's! I had a little bit of trouble with some over 70's last year - bloody nymphos at that age.

    The only time you are likely to start needing fat for energy is running a marathon. I believe your body will burn carbs by preference and is only able to switch to fat with lower intensity aerobic exercise. You will easily be able to keep the carbs topped up in tennis.

    In short - don't worry about low body fat leading to lower performance, but do worry about older spinsters.
     
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  18. Rickson

    Rickson G.O.A.T.

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    Can you give us a breakdown of your diet, Jo11y? This is a good way to evaluate. Try to throw in your portion size and calorie count if you know.
     
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  19. J011yroger

    J011yroger G.O.A.T.

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    Life of a tennis player. Nobody in my age group wants anything to do with me, and everyone above and below I can't keep away from.

    J
     
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  20. J011yroger

    J011yroger G.O.A.T.

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    I eat constantly from sunup to sundown. Almost no white flour, a small amount of rye or wheat bread or whole grain cereal. Tons of fruit and nuts, vegetables, and lean protien.

    Once a week I will have a couple slices of pizza or desert or something like that.

    I have had ummm 3 or 4 beers since new years day.

    I eat A LOT but I burn a lot.

    J
     
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  21. J011yroger

    J011yroger G.O.A.T.

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    Don't have any great pics, but here is one so you get the general idea of what my narrow ass looks like.

    [​IMG]

    J
     
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  22. Rickson

    Rickson G.O.A.T.

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    Absolutely untrue! Marathon runners can not afford to carry any extra weight and bodyfat is definitely unnecessary weight. This is why you'll see guys who are 6'2 and 125 lbs. running a marathon and not guys who are "average weight" for their height who weigh 160 and above.
     
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  23. Moz

    Moz Hall of Fame

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    Agreed they can't afford to carry extra weight and they do not deliberately do so.

    However the body is able to metabolise some fat as opposed to carbohydrate during a marathon if trained to do so.

    I'll try and find a reference now.
     
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  24. Moz

    Moz Hall of Fame

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    From Pete Pfitzinger's Advanced Marathoning.

    "Your body uses several strategies to keep you from running out of carbohydrate stores. One of those strategies is to use relatively more fat as your carbohydrate stores become low."

    and

    "During the marathon a typical 140 pound male burns about 100 calories per mile. Of those, about 80 are supplied by carb and the remaining 20 by fat."
     
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  25. Rickson

    Rickson G.O.A.T.

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    Those marathoners know what they're doing.
     
    Last edited: Mar 22, 2008
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  26. Moz

    Moz Hall of Fame

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    After doing one I think they're bloody mad!
     
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  27. Rickson

    Rickson G.O.A.T.

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    Damn right they're mad! Do you remember the thread where the high school kid wanted to break a 6 minute mile? Well the leaders of the marathon have to average a 5 minute mile for the whole 26 miles. That is truly insane.
     
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  28. Moz

    Moz Hall of Fame

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    I think it's even worse than that - it's about 4:50 per mile for the world record.

    Incredible.
     
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  29. Rickson

    Rickson G.O.A.T.

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    Actually, it's even worse than that. I said 5 minutes was the average, I never said that was the world record. The world record holder had an average time of 4 minutes and 47 seconds per mile. That is a truly sick pace!
     
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  30. Moz

    Moz Hall of Fame

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    Every year at the London Marathon some amateur sprints as hard as he can from the front to get on TV. He usually gets about 400m before they catch him and he's gasping for air.

    Quite amusing in a FFS :roll: sort of way.
     
    #30
  31. Rickson

    Rickson G.O.A.T.

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    You must be British because only the Brits use FFS. I haven't seen that since the mma board.
     
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  32. Moz

    Moz Hall of Fame

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    Yes, English.

    It's the way we articulate exasperation because we are all too lazy and / or downtrodden to do something that's actually effective!
     
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  33. Rickson

    Rickson G.O.A.T.

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    Ah yes, for ****'s sake!
     
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  34. dave333

    dave333 Hall of Fame

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    Marathoners astound me, I can barely do a 6 minute mile and a 62 second 400 meter sprint but they are going at my sprinting speed more than 100x longer!

    They usually look too skinny though. I think sprinters are in ideal shape.
     
    #34
  35. goober

    goober Legend

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    Most elite marathoners are short and skinny. Average height is around 5'6"- 5'7". You rarely see an elite level marathoner over 6'. For tennis I would definitely rather have a sprinters body than a marathoners:)
     
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  36. -Kap-

    -Kap- Rookie

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    This doesn't really contribute to the original post (sorry, J011y!), but with all of the marathon talk, I thought it might be fitting. I caught an episode of Human Body: Pushing the Limits on The Discovery Channel that showed a guy who gained 16 pounds of body fat in order to swim across the English Channel, and after a grueling 14 hours of non-stop swimming, he had dropped 14 of them! :shock:

    It doesn't apply the same way to the world of tennis, but sometimes, fat is a lot more athletic than you might think. ;)
     
    #36
  37. Moz

    Moz Hall of Fame

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    One of the great things in running is that when a poster creates a new topic saying I'm 18 and I want to be an olympic marathoner you can tell them to go to the running track and run a 400 in 71 seconds.

    They then come back to say they doubt whether they'd ever be able to manage 105 in a row at that pace!

    As tennis is less measurable it seems more susceptible to fantasy.
     
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  38. Moz

    Moz Hall of Fame

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    I remember some old chap doing the transatlantic row and he burnt something like 50 lbs!
     
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  39. Moz

    Moz Hall of Fame

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    Yes, Tergat is the obvious exception to the rule. But it is an excellent rule of thumb.
     
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  40. 1337Kira

    1337Kira Rookie

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    I read in a running magazine that ever pound you lose makes your mile time 2 seconds faster.
    =O
     
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  41. 1337Kira

    1337Kira Rookie

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    True that, once I got 26% body fat, 6% then 13% all right after each other.
     
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  42. saram

    saram Legend

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    Body fat is no indication of physical fitness. Try checking your resting heart rate.
     
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  43. saram

    saram Legend

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    I would say 4-6% is generally pretty good. I know that Ljubicic has stated he lost 8 kilos in one match during the AO a few years ago. Although that was mostly fluids, you can be sure he was drawing on built energy sources such as fat during that match.
     
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  44. J011yroger

    J011yroger G.O.A.T.

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    My record is loosing 12 lb in a day.

    J
     
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  45. Kirko

    Kirko Hall of Fame

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    you are right,
     
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  46. J011yroger

    J011yroger G.O.A.T.

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    Are you all restrung and ready for the outdoor season?

    J
     
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  47. stormholloway

    stormholloway Legend

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    4-6% body fat is way better than pretty good.

    Ljubicic lost 8 kilograms in one match? I doubt that. What is that, 20 pounds?
     
    #47
  48. J011yroger

    J011yroger G.O.A.T.

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    17.6

    J
     
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  49. stormholloway

    stormholloway Legend

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    Dunno man, I think the pound has been losing value against the kilogram lately. It be over 20.
     
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  50. J011yroger

    J011yroger G.O.A.T.

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    Does that mean that Americans are getting lighter, or that the rest of the world is getting heavier?

    I mean I need to know, because if I took a trip to canada, and once I crossed the border, none of my pants fit anymore, well, that would just be embarassing.

    J
     
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