At the outset, Thanks for the suggestion to trigger this topic for suggestions / insights from the smart / health - fitness passionate folks here …
all - Nice to e-meet and look forward to be in touch.
I have been a passionate sportsman all through but have been a dedicated Tennis player for the last 2 decades. I do some running, trekking as cross training interests to keep fit.
In the last 4 months, in order to be more efficient on the tennis courts, I wanted to shed some weight to come to the ideal zone and in that quest researched / read / listened to make a framework for myself which included Intermittent fasting and slightly conscious diet. It has worked superbly and have shed from 78 kgs to to 69 kgs ( 19 % fat ) for the 175 cm to almost ideal zone. In the process, I have lost fat but have also have lost muscle ( 62% fat reduction and 38% muscle reduction )
My end goal is to continue to persist, learn and learn Tennis as a main passion-sport… ( I’m willing to do other things gym, run, strength training, weights as cross training )
1)I have read about body recomposition where you can reduce fat and increase muscle at the same time. However, they are mostly suited for non-veg diet / foreign recipes What would be the general suggestion of nutrition for body recomposition for typical indian vegetarians ?
2)I understand one should not do too much cardio in the body recomposition phase and must concentrate on HIIT. So, Tennis is possibly a mix of cardio and HIIT…Should I reduce Tennis during this phase ?
Having met the goals, should I continue with the intermittent fasting ( 16-8 worked for me ) ? I personally feel I can possibly reduce fat further from 19 to around 15% . However, I fear the muscle loss in the process. So, whats the advice ?
3)Whats the ideal fat vs muscle mass ration for amateur athletes ( tennis players ) ? It depends on the sports but I understand professional athletes can be around 10-15%…
4)There is little information about Intermittent fasting along with body recomposition phase for Indian - Vegetarians. So, any suggestions, advice is welcome.
Thanks in advance for the inputs / insights from this esteemed and health_fitness_passionate folks …