Wanting to get bigger but not wanting to give up cardio...

[nightcrawler]

Basically I am a tennis addict. I play everyday for 2+ hours and I can't get enough.

However I'd also like to put up a few pounds...or at least shape up? I am 5'8" @ 160 lbs.

I don't want to be bulky, but I do want definition and I want to be proud..think tom cruise and colin farrel. Can I gain this definition without having to put a stop to tennis?

I don't have a recent pic of my btw, but I'd say I have a lot of fat in my body even though I appear skinny. I have some excess fat in my hips as well (or maybe I just need a bigger chest?)

 

[Warboss Alex]

How can you be fat with two hours of tennis a day. Definition comes from lower bodyfat, but if you are skinny with no muscle to define you will not have definition, simply. (which I suspect is the case)

Such a high volume of intense cardio will make weight gain near impossible, I would use your offseason or cut back your tennis bigtime to make strength gains.

The average tennis player is fairly lightweight as being heavier is counterproductive to playing tennis efficiently. If you are playing tennis every day your body will strive to make you the most efficient tennis player - therefore muscle mass is expendable to a large degree.

 

[Frink']

I want to get rich without working.

You see the contradiction?

If you wan't to get bigger, you're gonna have to make some sacrifices. Thats it. You gotta be carefull not to overtrain.

 

[EFFORT]

I want to get rich without working.

that made me laugh :crackup:

 

[guru1000]

Basically I am a tennis addict. I play everyday for 2+ hours and I can't get enough.

However I'd also like to put up a few pounds...or at least shape up? I am 5'8" @ 160 lbs.

I don't want to be bulky, but I do want definition and I want to be proud..think tom cruise and colin farrel. Can I gain this definition without having to put a stop to tennis?

I don't have a recent pic of my btw, but I'd say I have a lot of fat in my body even though I appear skinny. I have some excess fat in my hips as well (or maybe I just need a bigger chest?)

First of all you have to define exactly what your goals are. Do you want to cut up or bulk up? You cannot do both unless of course if you are taking testosterone which i do not advocate.

Now if you want to bulk up and you are currenty 160 lbs play2 hours of tennis a day. Your daily diet should consist of 200 grams of protein, 600 grams of carbs and 100 grams of fat.

If you want to cut up, simply create a deficit of 500 calories a day from your current diet. That deficit should be taken from the carbohydrates directly and your protein intake as well should be 200 grams a day, so your muscle is retained through this weight loss. Take into account because are increasing your protein intake, your calories are going up. So at the end of the day, after all your food is ingested make you create a calorie deficit from your current diet.

 

[Warboss Alex]

You cannot do both unless of course if you are taking testosterone which i do not advocate.

WHY CAN'T YOU?

Now if you want to bulk up and you are currenty 160 lbs play2 hours of tennis a day. Your daily diet should consist of 200 grams of protein, 600 grams of carbs and 100 grams of fat.

NO DRUGFREE LIFTER IN THE WORLD NEEDS 600G OF CARBS A DAY.

EFFORT - hold me back dude!!

 

[guru1000]

EFFORT - hold me back dude!!

You cannot bulk up and cut up. Why you ask? Very simple. To bulk up naturally, you need to create a calorie surplus. The weight you gain will not be 100% muscle so therefore there will be some fat added along with it. That is why bodybuilders natural or not have 2 phases, one is called offseason(bulking up) and the other contest preparation(cutting up).

Now for a 160 lb guy playing 2hours of tennis a day trying to bulk up 600 grams of carbs is very reasonable. Take into account he is probably burning 1000 calories a day and his BMR is around 2600 making a break even point around 3600. To bulk up at a rate of 1 1/2 punds a week, he needs to create a calorie surplus of 1000 per day.

Educate yourself Alex before you comment.

 

[Warboss Alex]

Educate yourself Alex before you comment.

I would have given a constructive reply before I saw that.

stick with your methods and beliefs my friend, I will stick with mine.

 

[Throttle]

Educate yourself Alex before you comment.

:crackup:

 

[Heart Break Kid]

Educate yourself Alex before you comment.

Yeah I know Alex, you should read up on BB.com so you will know what you are talking about! :crackup:

Here's a great diet I found over there:

Arnold Diet
Meal 1:
20 Raw Eggs
2 Loaves of Bread
1 Bowl of Austrian Brand Steroids + 4 Litres of Milk
1 Apple
1 Ostrich

Post-Workout Shake:
1 Bottle Austrian Brand Steroids
10 Scoops of Protien Powder
25 Gallons of Milk

Meal 2:
1 Buffalo Head
5 liters Oatmeal

Meal 3:
20 Chickens
10 Baked Potatoes + Sour Cream
1 liter of milk

Meal 4:
1 Cow Leg
10lbs of Raw Salad
25 Bananas

Meal 5:
5 Live Salmon (Swallow Whole)
5lbs Peanut Butter
1 Coconut

Meal 6:
1 10lbs Austrian Peanut

 

[Francisco d'Anconia]

I would have given a constructive reply before I saw that.

stick with your methods and beliefs my friend, I will stick with mine.

I see the beginning of a beautiful friendship.

 

[nightcrawler]

I'm not too familiar with the terms but from your posts I'd say that I want to cut up. here's what I'd like:

http://images.google.com/imgres?img...=s&rls=org.mozilla:en-US:official&hs=Gf2&sa=N
(3rd, 4th, and 5h pic)
As for my tennis routine, I'm still a beginner but trying hard nonetheless. I play 4 days a week for about 1 30 mins-2 hours and the work out gets more intense and I get more practice.

Before I took up tennis I was 180 lbs and lost 20 lbs after 6 months. I've lingered between 160-165lbs for 4 months now, so I guess this suggests that I am burning as many calories as I am consuming.

Here is my usual food intake for a day:


Breakfast:
Coffee
Bread
Egg or small bologna sandwich

Lunch:
Protein Shake

Dinner (I eat the big mean at 5):

Rice
Beans
Meat
Lettuce/tomato salad

Dinner2 (this is after my work out)
3 eggs
rice

 

[spesmilitis]

Educate yourself Alex before you comment.

http://www.narutomania.com/gallery/data/1117/medium/800px-Not-again-picard.jpg

http://ohnolookoutitsaraygun.com/argh-homer.jpg

http://www.narutomania.com/gallery/data/1117/Notagain-compy2.jpg

http://www.narutomania.com/gallery/data/1117/Doublepalm.jpg

http://www.narutomania.com/gallery/data/1117/Notagain4.jpg

http://ohnolookoutitsaraygun.com/argh-hank.jpg

http://www.narutomania.com/gallery/data/1117/Facepalm1.jpg

http://ohnolookoutitsaraygun.com/argh-bugs.jpg

http://www.narutomania.com/gallery/data/1117/FACEPALM.JPG

http://ohnolookoutitsaraygun.com/argh-megabyte.jpg

http://www.narutomania.com/gallery/data/1117/Notagain-conan.jpg

http://www.narutomania.com/gallery/data/1117/medium/Notagain5.jpg

http://www.narutomania.com/gallery/data/1117/Worf_notagain.gif

 

[eminence]

5'8 & 160 lbs and you lost 20 lbs from tennis, i'm guessing you were a little more on the chubbier side. 5'8 & 160lbs you have more mass then tom cruise does. You need to hit the gym and turn the rest of that fat into muscle, with what your trying to accomplish you won't have to cut back on your tennis either, just eat healthy, try to get in about 3500 calories daily, since you are infact doing 2 hours of tennis. By the way tom cruise's body looks like ****, he's not in good shape, cut off his head and he looks disgusting. Are you sure you want his body? Or do u want to have his face...and i dont want to even ask why you were searching for nude tom cruise pictures.

 

[nightcrawler]

5'8 & 160 lbs and you lost 20 lbs from tennis, i'm guessing you were a little more on the chubbier side. 5'8 & 160lbs you have more mass then tom cruise does. You need to hit the gym and turn the rest of that fat into muscle, with what your trying to accomplish you won't have to cut back on your tennis either, just eat healthy, try to get in about 3500 calories daily, since you are infact doing 2 hours of tennis. By the way tom cruise's body looks like ****, he's not in good shape, cut off his head and he looks disgusting. Are you sure you want his body? Or do u want to have his face...and i dont want to even ask why you were searching for nude tom cruise pictures.

Actually that was just from google images..now that I see the link it's pretty gay

I don't want to look scrawny or chubby and want proportionality (like cruise has..imo anyways)

What would you guys recommend I do aside from tennis to build definition?

 

[Warboss Alex]

Actually that was just from google images..now that I see the link it's pretty gay

I don't want to look scrawny or chubby and want proportionality (like cruise has..imo anyways)

What would you guys recommend I do aside from tennis to build definition?

to 'build definition' you need to have some muscle and a low enough bodyfat to show it off, without pictures it's impossible to give specific advice, your 'I'm skinny but hold a lot of fat' won't cut it.

also, you say you want definition and proportionality but you want to gain a few lbs and you don't want to give up tennis - you will have to find a compromise somewhere. as I said previous tennis players aren't particularly big nor will hold much mass, if you want to lose further fat then change your diet

 

[nightcrawler]

to 'build definition' you need to have some muscle and a low enough bodyfat to show it off, without pictures it's impossible to give specific advice, your 'I'm skinny but hold a lot of fat' won't cut it.

also, you say you want definition and proportionality but you want to gain a few lbs and you don't want to give up tennis - you will have to find a compromise somewhere. as I said previous tennis players aren't particularly big nor will hold much mass, if you want to lose further fat then change your diet

http://img401.imageshack.us/img401/1184/adspl0.jpg
http://img338.imageshack.us/img338/281/dafge8.jpg
http://img256.imageshack.us/img256/1218/fadfj9.jpg

 

[Warboss Alex]

As I suspected, you have no muscle to define. I would cut back some tennis, gain some muscle and then reassess.

 

[int3l]

Educate yourself Alex before you comment.

i lol'd in real life.

 

[Mad Manic]

You want to play lots of tennis but also want to bulk up?

Yes, that's certainly doable. Eat more to be in a calorie surplus to add weight and ensure that you taper your carbs around morning and training times (weights and tennis). If you do this, it'll also help you stay lean, since lots of cardio + weight training + quality diet with good timings = Lots of lean muscle and not much fat gains. It's called nutrient partioning.

Good Luck.