Hi,
I am a tennis player and i am bulking trying to gain some lean mass. However, i am having some difficulty to gain weight because playing tennis is too much cardio and is always killing my muscular gains.
I am in a lean shape and these are my measures:
- age: 34
- height: 1,77m
- weight: 67,3 kg (140 pounds)
- body fat: 10,0% (obtained using an impedance scale)
I would like to get some help from you regarding the ammount of food i should eat on training days vs non training days.
I have days where i just practice tennis (in my tennis sessions i burn 1.400 kcal).
I have days where i just lift weights (i burn between 800 to 1000 kcal - it depends how tired i am from last workouts and, consequently, how productive I can be in the gym).
And i have days where i lift weights and also practice tennis (total 2.400 kcal burned in sport).
Because i am always worried about gaining fat (that would not be good for my tennis) i decided to calculate my daily kcal this way:
- My Basal Metabolic Rate (BMR) is 1.656 kcal.
- I thought that a surplus of 10% for bulking would be good so, on non-training days, i decided to eat 1.850 kcal (10% above my maintenance level).
- On training days i just add to these 1.850 kcal the ammount of kcal burned doing exercise (+1.400 kcal for each tennis session and +1.000 kcal for each gym session).
The problem with this is that it is being hard to gain weight. I gained 0,9kg of muscle in one month and my body fat decreases from 10,4% to 10,0% in the same period. I don't know how is it possible because i read everywhere that it is almost impossible to gain muscle without gaining fat too... but the scale told me that it happed - however, these scales are not 100% reliable and i'm not giving much importance to this.
Another option would be to eat the same kcal everyday and think week based (instead of thinking day based). There would be days that i would be eating too much for the burned kcal (non training days) but that extra kcal would support my body recovery and muscle production and other days (training days) where, maybe, i would be eating less than i would be burning on the court/gym (and it seems a problem, isn't it?).
At this point i am quite lost and i don't know what approach is the best one: adapt the daily kcal to the ammount of sport in each day vs same kcal everyday.
If i go to the same kcal everyday, it will be hard to calculate these kcal because i have weeks where i practice 6 days of tennis and weeks where i just practice 3 days of tennis. I lift weights 4 days/week (this never change).
Could you please help me?
Thank you very much in advance!
I am a tennis player and i am bulking trying to gain some lean mass. However, i am having some difficulty to gain weight because playing tennis is too much cardio and is always killing my muscular gains.
I am in a lean shape and these are my measures:
- age: 34
- height: 1,77m
- weight: 67,3 kg (140 pounds)
- body fat: 10,0% (obtained using an impedance scale)
I would like to get some help from you regarding the ammount of food i should eat on training days vs non training days.
I have days where i just practice tennis (in my tennis sessions i burn 1.400 kcal).
I have days where i just lift weights (i burn between 800 to 1000 kcal - it depends how tired i am from last workouts and, consequently, how productive I can be in the gym).
And i have days where i lift weights and also practice tennis (total 2.400 kcal burned in sport).
Because i am always worried about gaining fat (that would not be good for my tennis) i decided to calculate my daily kcal this way:
- My Basal Metabolic Rate (BMR) is 1.656 kcal.
- I thought that a surplus of 10% for bulking would be good so, on non-training days, i decided to eat 1.850 kcal (10% above my maintenance level).
- On training days i just add to these 1.850 kcal the ammount of kcal burned doing exercise (+1.400 kcal for each tennis session and +1.000 kcal for each gym session).
The problem with this is that it is being hard to gain weight. I gained 0,9kg of muscle in one month and my body fat decreases from 10,4% to 10,0% in the same period. I don't know how is it possible because i read everywhere that it is almost impossible to gain muscle without gaining fat too... but the scale told me that it happed - however, these scales are not 100% reliable and i'm not giving much importance to this.
Another option would be to eat the same kcal everyday and think week based (instead of thinking day based). There would be days that i would be eating too much for the burned kcal (non training days) but that extra kcal would support my body recovery and muscle production and other days (training days) where, maybe, i would be eating less than i would be burning on the court/gym (and it seems a problem, isn't it?).
At this point i am quite lost and i don't know what approach is the best one: adapt the daily kcal to the ammount of sport in each day vs same kcal everyday.
If i go to the same kcal everyday, it will be hard to calculate these kcal because i have weeks where i practice 6 days of tennis and weeks where i just practice 3 days of tennis. I lift weights 4 days/week (this never change).
Could you please help me?
Thank you very much in advance!
from Bodybuilding.com Forums - Nutrition https://ift.tt/2M3JhI7
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