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What Can I Do To Get Lean When I Am Already A Very Active Basketball Player?
I really enjoy reading your articles and I find a lot of help full information. I have learned soooo much. But I still need help. I am almost 20 yrs. old and I play college basketball. Right now we are not in season so we only practice for 2 hours 3 days a week. I am 5'6 155 lbs. I have a 28% bf. I want to become very lean of course. I am not trying to really build any muscle because I am already big for a girl.
I just want to take off all of the fat and get to about 10-12% someday soon hopefully. I am unsure about my diet and how much more cardio I should do. Should I forget about my practices since I do it all the time my body is used to it and it won't make any changes since it is normal for me.
Should I try to only consume 1,000-1,100 cal/day? I tried eating 1/2 c. oatmeal + 4 egg whites in meal 1, 12 almonds as a snack, 4 oz. protein for lunch w/ 3-4 oz. sweet potato, protein shake as snack and 4 oz. protein w/ veggies for dinner. I stayed big, I didn't look as flabby, but I didn't drop sizes either. I just look buffer, just big and strong without and definition at all. I want to drop a couple sizes and shrink. I want to be small and lean not like I can beat up the boys. What do I do?
Thanks you for the complement! I am gratified to learn that you have "learned soooo much" from my material. I will help you. As an "almost 20 yr. old" college basketball player you more than likely burn a ton of kilocalories. You even state that in your off-season you practice for 2 hours 3 days a week, which totals out to 6 hours of what could be intensive cardiovascular exercise.
At 5'6,155 lbs, and a 28% body fat reading you still measure out to be considered average, but we want to make you exceptional. To become lean and not really build any muscle mass, which I think will change once you lose weight, we are going to have to tweak your diet and add in more of the right type of cardio. Your practices are assisting you in energy expenditure so do not forget about them they play a role in the big picture. You will make changes as soon as we get you eating properly.
Never try to consume 1,000-1,100 calories a day! This will undoubtedly shut your metabolism down and do so with a quickness. The diet you listed certainly did not provide the nutritional value of a college basketball player. Your kilocalories should be around 2000 a day at the least.
With your goal not being to gain muscle but wanting to maintain what you have you should consume 150grams of protein, 200-250 grams of carbohydrate, and 40 grams of fat each day. Around your training times use higher glycemic carbohydrates and lean sources of protein (always use lean protein). Do this up throughout the 3 hour window of opportunity has faded away. Afterwards convert over to eating vegetables and protein. Try to get the bulk of your fat from good sources such as canola, safflower, soybean, and olive oil.
Spread the intakes over 6-8 small frequent feedings to run you body's metabolism in an optimal nutrient environment. For your new addition of cardioâ€¦on the days that you do not practice follow the regimen I describe for an additional 2-3 days a week in this log, which is a post from my contest preparation of this year. I am positive that this diet and approach to cardiovascular training will allow you to feel good and excel in your chosen sport while allowing you to drop the weight in the form of body fat and not muscle.