Sport cheat day

[serby]

i am tennis player.i am doing 6-7 week 2hours+fitness.im 1.88m 76 kg.i want to be ripped,and i started like this
monday---->friday 1200 calories mostly protein to not lose muscle
saturday--->1800
sunday---->here is my question.how many calories can i eat sunday and still get ripped?.sometimes i eat emotional because of the stress caused by school.....THanks

 

[FAMAS]

I'm Guessing you're a female? That would help to know as calories vary a lot between gender.

If not, so 1200 calories seems damn little in my opinion, how are you still alive LoL I'm 1.86, 72 Kg and I eat towards 3000 a day sometimes. If you want muscle you have to eat (healthy foods). You don't sound overweight at all by the stats though so...

Eat normally on Sunday, nothing too crazy, but after all it's rest day so enjoy it.

 

[serby]

I'm Guessing you're a female? That would help to know as calories vary a lot between gender.

If not, so 1200 calories seems damn little in my opinion, how are you still alive LoL I'm 1.86, 72 Kg and I eat towards 3000 a day sometimes. If you want muscle you have to eat (healthy foods). You don't sound overweight at all by the stats though so...

Eat normally on Sunday, nothing too crazy, but after all it's rest day so enjoy it.

I am male.15 years old,but i want a big cheat day like 8k calories

 

[FAMAS]

I am male.15 years old,but i want a big cheat day like 8k calories

Damn you're tall for being fifteen lol Good for you.

8k calories seems a bit over the top don't you think lol?

Look if you wanna build muscle, eat and drink a lot (mainly) protein post workout.

 

[serby]

I'm Guessing you're a female? That would help to know as calories vary a lot between gender.

If not, so 1200 calories seems damn little in my opinion, how are you still alive LoL I'm 1.86, 72 Kg and I eat towards 3000 a day sometimes. If you want muscle you have to eat (healthy foods). You don't sound overweight at all by the stats though so...

Eat normally on Sunday, nothing too crazy, but after all it's rest day so enjoy it.

as a tennis player i need to be kind of dynamic on the court...if i build muscle i think i will be stiff....yea maybe 8k calories sunday is too much..i will consume 4k

 

[FAMAS]

as a tennis player i need to be kind of dynamic on the court...if i build muscle i think i will be stiff....yea maybe 8k calories sunday is too much..i will consume 4k

Okay...

I guess I really didn't get ANYTHING about your first post lol I'll give up.

I don't know what you mean with ripped, usually it's about getting muscle, and you also said you had protein, but anyway, it's true, in such a sport you don't want to be too stiff.

Whatever dude I'm outta here, I don't think I can help you in any way, it's all too indefinite.

 

[serby]

Okay...

I guess I really didn't get ANYTHING about your first post lol I'll give up.

I don't know what you mean with ripped, usually it's about getting muscle, and you also said you had protein, but anyway, it's true, in such a sport you don't want to be too stiff.

Whatever dude I'm outta here, I don't think I can help you in any way, it's all too indefinite.

I have like 15% body fat.my goal is to have like 8 or 9% so i can see my sixpack.i started with 1200 calories because until christmas i want to reach this goal

 

[serby]

And also to have sunday like cheat day with 5k calories every week

 

[CrazyOldMan]

Eat more and train more, simplest method. 4,500 to 5,000 calories a day, I am stable weight and can produce six pack to order with no difficulty.
I am about 15% too, and to be fair I find that this is ideal to maintain sensible all round ability. If you start going more toward aesthetic, especially regarding body fat, there is the potential for you not to have the energy you want to put into your training. It can of course be done and many do manage, but I doubt they quadruple their intake one day a week.
If you need a treat have one thing a day that you really enjoy, as a reward.

There is something I learned about known as the starvation system which means what you are proposing could easily make your aim impossible and your lifestyle dangerous.
If you consume too little food your body will cut metabolism etc. to avoid wastage and conserve energy, you require to live. If this goes to a point where the body decides you are in starvation it will start shutting down non-essential systems, leaving you less healthy and open to infections.
If you suddenly load up on calories after starvation, your body will grab everything it can and store more than previous in case of future starvation episodes when this will be needed. A smart move on the bodies part and why yoyo dieting results in overall increase in weight and body fat.

Diet is about day to day balance not sudden extremes. Be careful.

 

[serby]

Eat more and train more, simplest method. 4,500 to 5,000 calories a day, I am stable weight and can produce six pack to order with no difficulty.
I am about 15% too, and to be fair I find that this is ideal to maintain sensible all round ability. If you start going more toward aesthetic, especially regarding body fat, there is the potential for you not to have the energy you want to put into your training. It can of course be done and many do manage, but I doubt they quadruple their intake one day a week.
If you need a treat have one thing a day that you really enjoy, as a reward.

There is something I learned about known as the starvation system which means what you are proposing could easily make your aim impossible and your lifestyle dangerous.
If you consume too little food your body will cut metabolism etc. to avoid wastage and conserve energy, you require to live. If this goes to a point where the body decides you are in starvation it will start shutting down non-essential systems, leaving you less healthy and open to infections.
If you suddenly load up on calories after starvation, your body will grab everything it can and store more than previous in case of future starvation episodes when this will be needed. A smart move on the bodies part and why yoyo dieting results in overall increase in weight and body fat.




Yes you are right.eat more&train more.do you eat 4k calories everyday? What sport do you practice?my problem starts sunday you know when is day off.and im watching movies all day and of course i like to eat some sweets some 60 centimeters pizza)because then monday starts and u know.

 

[CrazyOldMan]

Yes it is every day, you can probably figure I don't eat many low cal foods.

Training covers weight training 3 times a week, The sessions are about 45 mins to an hour. This is predominantly power but unlike real power lifters generally short rests.
Cycling or running to commute, around 9 to 9.5 miles five days a week.
I throw in a number of bits and pieces including outdoor swimming, additional running etc. frequently, but not to any schedule.
Various things that just get thrown in for fun, like running around, playing and cycling with my son, exercising the dog, destroy it yourself at home, walks etc.

Other things to consider. I am naturally scrawny and built myself from 126 to 168 pounds. This means the additional 42 pound of mass I built years ago now has to be fed daily on someone whose metabolism is ridiculously high.
I burn energy very easily and utilise my desk based job as the ideal opportunity to eat for several hours a day. Large meals aren't my thing, I just eat constantly when I can. Example it the tub of cous cous and mixed seeds I am tucking into now.

My diet is high complex carb, for daily energy usage.
Moderate protein and fat, I know the western diet is already high in these so never supplement them.

I know that the body isn't only burning food put in today so trying to assess exactly how many calories I use each day is not really worthwhile. My weight fluctuates by a few pounds up and down most weeks but always around 168, and my diet is pretty constant.

I am not pretty and don't worry about being so. People can see I am fit but not how fit, and I like that. Element of surprise good.

 

[serby]

Yes it is every day, you can probably figure I don't eat many low cal foods.

Training covers weight training 3 times a week, The sessions are about 45 mins to an hour. This is predominantly power but unlike real power lifters generally short rests.
Cycling or running to commute, around 9 to 9.5 miles five days a week.
I throw in a number of bits and pieces including outdoor swimming, additional running etc. frequently, but not to any schedule.
Various things that just get thrown in for fun, like running around, playing and cycling with my son, exercising the dog, destroy it yourself at home, walks etc.

Other things to consider. I am naturally scrawny and built myself from 126 to 168 pounds. This means the additional 42 pound of mass I built years ago now has to be fed daily on someone whose metabolism is ridiculously high.
I burn energy very easily and utilise my desk based job as the ideal opportunity to eat for several hours a day. Large meals aren't my thing, I just eat constantly when I can. Example it the tub of cous cous and mixed seeds I am tucking into now.

My diet is high complex carb, for daily energy usage.
Moderate protein and fat, I know the western diet is already high in these so never supplement them.

I know that the body isn't only burning food put in today so trying to assess exactly how many calories I use each day is not really worthwhile. My weight fluctuates by a few pounds up and down most weeks but always around 168, and my diet is pretty constant.

I am not pretty and don't worry about being so. People can see I am fit but not how fit, and I like that. Element of surprise good.

well i will do like this...monday until saturday 2000kcal and sunday 5-6000kcal. Per week 18000 kcal,and i do like 5/6 times tennis 2 hours and fitness.i hope i will burn the fat like this...what do u think?? thanks man very much for your help..i really appreciate>>ALL THE BEST

 

[CrazyOldMan]

If there is no way to spread the intake over the full week, your method will have to do.
I don't know it will work in all honesty. Exercise and general fitness makes us more efficient at burning fats. The way you are eating will mean laying down stores on a Sunday to be burned in the week. As long as you stay out of the starvation zone you should be safe. You will know if you are in it, true starvation is un-mistakable, you will crave anything high calorie or sugared constantly and be continuously tired, that is the start.
I did some survival type trips years ago in the name of nature watching, and caught my own food, furry, flying or fishy, never bugs, I'm not Bear Grylls. Some of the places you go to see rare animals you figure out why they're rare, there's virtually no food. Even some animal dung starts to smell sweet after some time, though I never tested it, that was sign enough for me that it was time to go where the food was. Now I am soft, my food is never far away, and I only need some cutlery to catch it.

 

[serby]

If there is no way to spread the intake over the full week, your method will have to do.
I don't know it will work in all honesty. Exercise and general fitness makes us more efficient at burning fats. The way you are eating will mean laying down stores on a Sunday to be burned in the week. As long as you stay out of the starvation zone you should be safe. You will know if you are in it, true starvation is un-mistakable, you will crave anything high calorie or sugared constantly and be continuously tired, that is the start.
I did some survival type trips years ago in the name of nature watching, and caught my own food, furry, flying or fishy, never bugs, I'm not Bear Grylls. Some of the places you go to see rare animals you figure out why they're rare, there's virtually no food. Even some animal dung starts to smell sweet after some time, though I never tested it, that was sign enough for me that it was time to go where the food was. Now I am soft, my food is never far away, and I only need some cutlery to catch it.

last question....will 18000 calories per week make me fat regarding my activity level?

 

[CrazyOldMan]

18,000 calories is only a little over 2,500 a day, well within that specified as a sensible average for an average male adult.
You are a 15 year old male, so not strictly adult, but at 6'3" and just over 12 stones you are large enough to be using adult measures, not overweight and unlikely to get that way if you can eat sensibly and train.
A lot of exercise calorie consumption comes down to intensity, duration and body weight. Your bones will not have fully formed yet so approach high intensity with extreme care, or live to regret it as many do. Duration wise I would say walking around the tennis court for the times you are stating would be enough. And you weigh more than I do so will be using a good deal of energy moving around.

One final consideration. You are obviously tall, but there is a strong chance your frame is still growing upward and outward. Don't cut down on food too much as your current stage of development, it could cause serious lasting damage. My son is a few years younger than you, powerful build and carrying a bit of excess he is not keen on. Personally I would rather that until he is fully grown, as long as it is in healthy limits. Better to know you have given your body enough and rip up later than suffer malnutrition with lifelong consequences.
The people you want to impress will be there when you have finished growing, and trust me on this one, the coolest kids and bullies usually don't go far. I have met a few from my school days one in particular who gave me a hard time didn't recognise me, made clear when stating it was OK for people built like me. When another identified me for him I was surprised and offended at the look of sheer dread on his face, he was not only afraid of me, but thought I was stupid enough to seek revenge on him.
At your age you would be very unusual to be thinking far ahead, but the choices you make now will affect you. An old gym buddy of mine was used to doing a lot of training and severe dieting when too young. He's now unable to run and has a mass of minor issues that effect him daily. I by contrast have had a mass of quite serious injuries nad have virtually nothing effecting me daily, except my one set of meds.

 

[serby]

18,000 calories is only a little over 2,500 a day, well within that specified as a sensible average for an average male adult.
You are a 15 year old male, so not strictly adult, but at 6'3" and just over 12 stones you are large enough to be using adult measures, not overweight and unlikely to get that way if you can eat sensibly and train.
A lot of exercise calorie consumption comes down to intensity, duration and body weight. Your bones will not have fully formed yet so approach high intensity with extreme care, or live to regret it as many do. Duration wise I would say walking around the tennis court for the times you are stating would be enough. And you weigh more than I do so will be using a good deal of energy moving around.

One final consideration. You are obviously tall, but there is a strong chance your frame is still growing upward and outward. Don't cut down on food too much as your current stage of development, it could cause serious lasting damage. My son is a few years younger than you, powerful build and carrying a bit of excess he is not keen on. Personally I would rather that until he is fully grown, as long as it is in healthy limits. Better to know you have given your body enough and rip up later than suffer malnutrition with lifelong consequences.
The people you want to impress will be there when you have finished growing, and trust me on this one, the coolest kids and bullies usually don't go far. I have met a few from my school days one in particular who gave me a hard time didn't recognise me, made clear when stating it was OK for people built like me. When another identified me for him I was surprised and offended at the look of sheer dread on his face, he was not only afraid of me, but thought I was stupid enough to seek revenge on him.
At your age you would be very unusual to be thinking far ahead, but the choices you make now will affect you. An old gym buddy of mine was used to doing a lot of training and severe dieting when too young. He's now unable to run and has a mass of minor issues that effect him daily. I by contrast have had a mass of quite serious injuries nad have virtually nothing effecting me daily, except my one set of meds.

So you are saying that in order to grow "naturally" i need to eat good and that 18000 calories per week is ok for fat burning?

 

[serby]

18,000 calories is only a little over 2,500 a day, well within that specified as a sensible average for an average male adult.
You are a 15 year old male, so not strictly adult, but at 6'3" and just over 12 stones you are large enough to be using adult measures, not overweight and unlikely to get that way if you can eat sensibly and train.
A lot of exercise calorie consumption comes down to intensity, duration and body weight. Your bones will not have fully formed yet so approach high intensity with extreme care, or live to regret it as many do. Duration wise I would say walking around the tennis court for the times you are stating would be enough. And you weigh more than I do so will be using a good deal of energy moving around.

One final consideration. You are obviously tall, but there is a strong chance your frame is still growing upward and outward. Don't cut down on food too much as your current stage of development, it could cause serious lasting damage. My son is a few years younger than you, powerful build and carrying a bit of excess he is not keen on. Personally I would rather that until he is fully grown, as long as it is in healthy limits. Better to know you have given your body enough and rip up later than suffer malnutrition with lifelong consequences.
The people you want to impress will be there when you have finished growing, and trust me on this one, the coolest kids and bullies usually don't go far. I have met a few from my school days one in particular who gave me a hard time didn't recognise me, made clear when stating it was OK for people built like me. When another identified me for him I was surprised and offended at the look of sheer dread on his face, he was not only afraid of me, but thought I was stupid enough to seek revenge on him.
At your age you would be very unusual to be thinking far ahead, but the choices you make now will affect you. An old gym buddy of mine was used to doing a lot of training and severe dieting when too young. He's now unable to run and has a mass of minor issues that effect him daily. I by contrast have had a mass of quite serious injuries nad have virtually nothing effecting me daily, except my one set of meds.

Lets say that i am ill and i need to take a break from tennis for 4 days.in that 4 days the calories van stay the same?

 

[CrazyOldMan]

Diet is balance, proportion is dealt with by the food pyramid, google will get that for your. Volume is very much a case of trail and error to an extent.
On the few occasions I have been unable to train I literally haven't felt as hungry, so my body helped me maintain. I gained a bit, but soon burned it off again.
Try not to micro-manage your diet too much, broader strokes work well, and balance is key. First and foremost enjoy it.

 

[FAMAS]

Uhhh Hum Hum, What the **** is this Poll, Putting a Question in the Answer box?

Nice One. *Claps* Do some Brain Training before Weights.

 

[fazahcrahn]

You should never eat below 1500 calories per day. Doing this is actually counterproductive to your goals as your body could enter starvation mode and preserve the fat as a survival mechanism.

Keep around 1800-2000 per day, better yet go to the link below and work out how many you burn through daily activity, then cut that by 500.