While you would think this would be a good place to ask this, it seems like not a lot of people actually play bball that post here.
Anyways - I am playing in a rec league x1 a week and I play pick up 2-3 times a week on top of that. I would really like to lift, because in my rec league in particular, I get knocked around like a bowling pin. I am 6'2", but I only weigh 170 and a lot of the guys in my league are super strong and aggressive.
My problem is that lifting will totally mess up my bball playing. I can't shoot on the same day I lift arms, for instance. Does anybody have any experience lifting while also playing competitive bball? Like what should my target weight be, what should i focus on, etc.? I know I shouldn't try to bulk up, but that's about it.
If you're a hardgainer, which by the sound of it you're, then you definitely need to up your daily caloric intake. Now, this doesn't mean to eat everything in sight, but you're probably eating less than your body needs to grow. Tracking your macro's is vital. You simply need to know what you're putting in your body in order to make necessary adjustments and subsequent progress. This is a tedious process, which entails weighing foods and a lot of meal prep, but the results will pay dividends. For example, if your body's maintenance level (the amount of calories your body takes in order to neither gain or lose weight) is 2250 calories per day, then a modest increase to around 2500 is likely optimal. From there you gauge and see where you're at after a couple of weeks. If you're staying stagnant in weight, then you can add another 100 calories or so and reassess. It's a blueprint, it's a plan, but going on without it could lead to poor results.
Let me expand on this with some helpful tools:
Here is a good way to get a solid estimate of your caloric maintance level: http://www.calculator.net/calorie-calculator.html -- For "Activity" put in "Little to no excerise" and then subtract your calories burned manually.
Age - 25?
Male
6'2"
170 LBS
So your Maintance Level (Or Calories/day to maintain your weight) is roughly 2500 calories. If you are looking to gain lean muscle, you need to eat more than that, and I would suggest adding 500 calories to your diet. Your diet breakdown for a lean bulk should run around a 40/40/20. In other words, 40% of your intake should be Carbs, 40% should be Protein, 20% "Good" fats. You should be taking in over a gram of protein for every pound that you weigh. So you should be shooting for 180 grams of protein a day to start.
Keeping in mind that every 3500 calories in 1 pound (Same applies if you are looking to lose weight, -3500 calories is a pound lost), if you are adding 500 calories to your diet everyday, after 1 week (7 days), you will gain a pound (7 x 500 = 3500).
I understand why some would say to stop hooping during a bulk, but if your macros are tight, there is no need to.
Counting calories or other macros with a phone app will drive you mad. And to be honest, unless you're working out a ton (which none of us should be doing anyways) or are like 6'6" or taller 3500 calories is too much. If you need 3500 calories to satisfy your hunger, you are either a.) working out too hard and/or b.) not eating the right food.
During the summer months, I work out twice a week (two total body workouts - squats, dips benches, deadlifts, pullups) and play basketball anywhere from 4-11 times a week (playing ball the same day I go through my workouts is tough, but I admit I can't help myself sometimes.) I eat a little more volume then, but not that much more. Winter I cut way back. However, I end up lifting more - my workouts become more isolation workouts but they are spread over a few more days. However, I cut way back on my hoop (love pickup games in sweltering 95 degree heat - can't stand them in a rubbery, gym that smells like paint.)
I eat two meals a day. I don't count the calories, but it's roughly around 2,200-2,2700 calories in the vicinity of a ~1.5 of meat (give or take), eggs, veggies tossed in here or there, and a lot of fats to keep me satiated and to also absorb nutrition from the food. A lot of nutrients, particularly vitamins are fat soluble. So you may be eating these huge salads, but if you are eating them with some low-fat junk dressing, you are doing nothing to your body besides making you a bit fatter I guess.
I admit I won't have much time to get involved in this thread, so from someone who's been doing all kinds of workouts and diets for the last 15 years - from long distance running, to leisure sports, to yoga, to strength training, to resistance/circuit/HIIT training, whatever. Here's my advice to a simple, easy way to live healthy:
*Eat infrequently, but eat in volume. As stated, I eat two meals a day - that's plenty. When you do eat, eat a feast.
*Eat a decent amount of protein to help your body repair and eat lots of fats for fuel and to keep you from getting hungry.
*Don't eat junk like breads, pastas, cereals, and pretty much anything with sugars.
*Don't ever get on a treadmill. Cardio should be fun stuff (for me - basketball.) If you are just obsessed with cardio, do a couple of sprints here and there and nothing more.
*I love yoga, but realize it for what it is - it's good for flexibility, recuperating your body, and for the mind. But if you're huffing and puffing after some vinyasa practice with even the toughest poses where you just race along, then that means you are just tremendously out of shape. As stated, yoga should be used for recuperating yourself and clearing the mind. It doesn't do anything to stimulate fat burning hormones.
*If you want to take your body to the next level, then I'd suggest lifting twice but no more than three times in a week. Shouldn't really be 'working out' anymore than two hours a week.
That's my 2, 3, or 5 cents whatever. Pretty much the only way to go. I've used my body as a guinea pig over the last 15 years - and I've been following this method for around the last three now. It's the healthiest and oh yeah, it's the EASIEST and most enjoyable.
Good luck.
Topic: Official Fitness/Nutrition Thread (Read 7235 times)