Slam Shredding Guide for Tennis & Gym Rats (like me <3)

Summer is coming, outdoor tennis is finally on the way. You wanna look fit, shredded? Gotta work for it my gs. If you split your time between the tennis court and the gym, achieving a lean and sculpted physique is not only about intense workouts but also demands a holistic approach that includes a meticulously balanced diet. Today, I wanna share a little guide that explores the importance of maintaining nutritional balance while cutting body fat, unveiling the hard-earned muscles that are crucial for y’all rats out there.

First thing first, Caloric Deficit:

To shed excess body fat, maintaining a caloric deficit is paramount. Consuming fewer calories than the body expends is essential. However, it's equally crucial to ensure that the calories consumed are nutrient-dense to support the demanding physical activity of both tennis and gym workouts.

Macronutrient Ratios:

A balanced diet includes an appropriate mix of proteins, carbohydrates, and fats.

- Proteins: Aim for at least 1.6 to 2.2 grams of protein per kilogram (0.73 to 1 gram per pound) of body weight. This ensures an adequate supply of amino acids to support muscle protein synthesis.

- Carbohydrates: Despite being sometimes demonized during cutting phases, carbohydrates are essential for energy, especially during high-intensity workouts. Opt for complex carbs like whole grains, fruits, and vegetables.

- Fats: Include healthy fats from sources like avocados, nuts, and olive oil to support hormone production and overall health.

Micronutrients:

Vitamins and minerals play a crucial role in various bodily functions, including metabolism, immune system support, and overall well-being. Ensuring an adequate intake of micronutrients is essential for sustaining the demanding physical regimen.

The Role of C4 Pre-Workout:

C4, a renowned pre-workout supplement, is tailored to enhance energy, focus, and endurance (This is my secret boot for post-work days when I am cooked). C4 is a stimulant, providing a much-needed boost in energy and mental focus. This is particularly beneficial during fasted training sessions or when energy levels are low. Further, it helps you thanks to Beta-alanine which acts as buffer lactic acid, delaying muscle fatigue.

Post-Workout Recovery with Muscle Milk:

Muscle Milk offers me a comprehensive blend of protein, carbohydrates, and fats, specifically designed to support muscle recovery and growth. It typically contains a mix of whey and casein proteins, providing a fast and slow release of amino acids. Consuming around 20-30 grams of protein post-workout aids in maximizing muscle protein synthesis.

- Carbohydrates for Glycogen Replenishment:

Including carbohydrates in post-workout nutrition is vital for replenishing glycogen stores and promoting recovery. Aim for 0.5 to 0.7 grams of carbohydrates per pound of body weight to support your energy needs.

At the end of the day, you just need to make sure you cut your calory intake, take supplements to avoid losing muscles, and recover well!

Let me know in the comments if this is something you would do too, or if you have an other approach that worked in the past (or currently).