Here's a plan of the diet I'm following the next two weeks. I decided that I won't be tracking calories, but instead following the guidelines I set earlier in the project:
1. No Junkfood (Anything high sugar, high fat)
2. Don't overeat (Eat Slowly, Pay attention to how you feel)
3. Drink water instead of other drinks (Avoid juices, etc)
4. Don't snack (No grabbing a bites as you pass through the kitchen)
5. Decrease meal size slightly (If you would normally eat 8 things of whatever, now eat 7 whatevers)
6. Keep a goal (Stay motivated by keeping a goal! Have an image or a weight)
7. Spread out your meals (This way you are hungry for shorter gaps of time)
Days 1-6 Follow rules
Day 7 Cheat day, still don't go crazy
Days 8-14
Days 15,16 Carb up
The goal of the cut is to lose as much bodyfat as I can. I will track weight but because the timeline is short I don't expect to see much change. Eating higher amounts of carbs on the last day will make my muscles look "fuller" and shaped better.
Sunday, May 31, 2015
Saturday, May 30, 2015
End of tennis season
That's it! My high school tennis career finished up yesterday. I finished 1-2 at states this year, not how I wanted to finish, but better than what would have happened if I hadn't worked so hard to heal up. If I hadn't put in the full hour every day towards my PT, icing, taping, etc I wouldn't have played at all this year at States.
Officials knew the stories of my injuries, and recognized that my game had taken a step down from last year. They also saw that I handled my losses calmly even though I knew I could have won. I received the sportsmanship award for my section much because of this.
So moving on to the last two weeks of my project, I'm going to do a very short, but strict diet. Due to the length of the diet, I don't expect to see too much results. It is more of an experiment to understand what bodybuilders go through up to a show. I will be counting calories and tracking macro-nutrients.
Officials knew the stories of my injuries, and recognized that my game had taken a step down from last year. They also saw that I handled my losses calmly even though I knew I could have won. I received the sportsmanship award for my section much because of this.
So moving on to the last two weeks of my project, I'm going to do a very short, but strict diet. Due to the length of the diet, I don't expect to see too much results. It is more of an experiment to understand what bodybuilders go through up to a show. I will be counting calories and tracking macro-nutrients.
Tuesday, May 26, 2015
Final Tennis Week
This is the last week of my high school tennis career. On Wednesday I leave for Flushing Meadows. I can't tell if I'm nervous or excited or both. I know what competition I'll be up against, and its going to be tough, but I think if all goes well I have a great chance of going far into this tournament. I've been working just as hard as all these guys.
The PT and icing I've been doing has helped my foot dramatically. I know that it will hurt when I play, because I will be going all out, but it is the lesser problem of the two injuries. My elbow on the other hand has developed into something bad. It is going to hold me back. Unfortunately there is no PT exercises I can do for this problem, so I'm limited to preventing it's inflammation.
No matter what goes down, I'm proud of myself for staying so dedicated to this goal of getting healthy. I wish I could have been healthier, but I've done so much to help myself and it just couldn't be determined by my willpower.
<-----Where I'll be playing Thursday!
The PT and icing I've been doing has helped my foot dramatically. I know that it will hurt when I play, because I will be going all out, but it is the lesser problem of the two injuries. My elbow on the other hand has developed into something bad. It is going to hold me back. Unfortunately there is no PT exercises I can do for this problem, so I'm limited to preventing it's inflammation.
No matter what goes down, I'm proud of myself for staying so dedicated to this goal of getting healthy. I wish I could have been healthier, but I've done so much to help myself and it just couldn't be determined by my willpower.
<-----Where I'll be playing Thursday!
Tuesday, May 19, 2015
Monday, May 18, 2015
Example Physical Therapy day
Non-Competition week day
7:30 AM - Wake up, put neosporin,and then specific lotion onto my foot. The skin around my foot is breaking up because I have been using tape so often. This helps it heal faster for the next Friday when I tape up again.
9:00 Morning School
11:00 - Free Period. Go out to tennis courts, Complete a routine usually consisting of multiple sets of 3-4 exercises mainly with bosu ball. Examples include: foot circles, side raises, front raises, lunges onto bosu ball, single leg squat, juggle while balancing, pass ball on wall while balancing, etc.
I follow this with Hip stretches - 3-5 min jogging/sidestepping warm up. - Leg up on support twist - Wide stance dip under.
This usually takes about 25 min and then I go get lunch.
4:00 - I try to play very light tennis every 2-3 days during the week to keep myself where I need to be for competition. If I'm playing that day I'll play around 4, if not I go home and ice the injuries. After icing, and the water has dried, I put more neosporin and lotion on again.
9:00- I do another physical therapy routine. During this one I really try to feel how my foot feels so that I can understand if I did too much, too little, or just right that day. This helps me plan for the next day.
9:30- Ice again. I usually don't ice my foot here, just my elbow for a quick 10 min.
7:30 AM - Wake up, put neosporin,and then specific lotion onto my foot. The skin around my foot is breaking up because I have been using tape so often. This helps it heal faster for the next Friday when I tape up again.
9:00 Morning School
11:00 - Free Period. Go out to tennis courts, Complete a routine usually consisting of multiple sets of 3-4 exercises mainly with bosu ball. Examples include: foot circles, side raises, front raises, lunges onto bosu ball, single leg squat, juggle while balancing, pass ball on wall while balancing, etc.
I follow this with Hip stretches - 3-5 min jogging/sidestepping warm up. - Leg up on support twist - Wide stance dip under.
This usually takes about 25 min and then I go get lunch.
4:00 - I try to play very light tennis every 2-3 days during the week to keep myself where I need to be for competition. If I'm playing that day I'll play around 4, if not I go home and ice the injuries. After icing, and the water has dried, I put more neosporin and lotion on again.
9:00- I do another physical therapy routine. During this one I really try to feel how my foot feels so that I can understand if I did too much, too little, or just right that day. This helps me plan for the next day.
9:30- Ice again. I usually don't ice my foot here, just my elbow for a quick 10 min.
Injury Progression
The first out of the three tennis tests was sectionals, last Friday-Saturday. It was scary because I've put so much work into tennis, and now my injuries almost prevented me from winning. I created a "speed limit" so that I wouldn't destroy my elbow, and never took more than three steps to a ball so that my foot will heal. Fortunately, the strategy worked for the best - I qualified for state qualifiers with a #2 seed, and didn't further injure myself too bad.
These are the last two weeks of my tennis specific training. The tennis specific training is mostly my physical therapy, but also I add in training that is not specific to my injuries. For example, the side lunge is a great exercise for tennis because it mimics side shuffling and cutting. To include it in my routine I side lunge onto my bosu ball, which works on my ankle stability as well.
These are the last two weeks of my tennis specific training. The tennis specific training is mostly my physical therapy, but also I add in training that is not specific to my injuries. For example, the side lunge is a great exercise for tennis because it mimics side shuffling and cutting. To include it in my routine I side lunge onto my bosu ball, which works on my ankle stability as well.
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