Trying to keep muscle

[10nispro]

As phate would have it, I am going to post a days diet and let the it be critiqued. I am trying to keep muscle during my playing season.

I am 42, 5'9" 170. aprrox. 14-16% bf. Have done 4 cycles, which I like doing, for strength and to keep up with the young guys on the court. I teach around 25hrs/w and play/train another 10-12hrs/w. I have been as low as 156lbs with 6-8%bf but lost lots of strenth, from, I am guessing to much muscle loss.

My schedule is as follows:

Wake at 7am--drink one suger-free redbull to get morning going.

Lift weights 7:15-8:15am. M-W-F (Full body, lots of reps)
M-Sat routine when on cycle, more weight, chest/tri's, back/bi's, legs/delts(each group twice/w)

meal one-8:30am 4 lrg eggs(280kcals, don't know macros), 1cup Oatmeal(300kcals, fat-6gs, carbs-54g, prot-10g), 8oz skim milk( fat-0, carbs-13g, prot-8g), 8oz of water.

Teach from 9:00-12:00

Try to eat a second meal around 11:30am 1 whole grain bagel(250kcal, fat-1.5g, carg-49g, prot-11g), 4tbsp peanut butter(380kcal, fat-32g, carb-14g, prot-14g), 12oz of water.

meal three-1:30pm Lean Ground Turkey 6oz(210kcal, fat-5.25g, carb 0g, prot-39g), throw in some brocolli or spinach.(I don't count these calories), Whey protein shake w/skim milk(shake 110kcal, fat-15g, carb-2g, prot-26g. skim milk 90kcal, fat-0g, carb-13g, prot-8g)

play a match or train 2:00-3:30.

meal 4- 3:30pm red kidney beans(1 cup cooked, 230kcal, fat-1g, carb-40g, prot-15g) organic brown rice 3/4 cup cooked(170kcal, fat-1g, carb-35g, prot-4g), liquid protein(fat-0g, carb-1g, prot-26g)

teach from 4:00pm-7:00pm.

meal 5 is a snack, when I can eat it around 6:00pm. Banana(dont have calories for this)and 2tbsp peanut butter(190kcal, fat-16g, carbs-7g, prot-7g)

meal 6- 7:30pm Either 6oz of steak or lean ground beef or turkey. Veggies of some sort.(broc, spinach, greens beans)

I will substitute smaller meals with either, bag of edamame(275kcal, fat-8.75g, carb-20g, prot-12.5g), or 2cans of tuna(200kcal, fat-2.0g, carbs-0g, prot-44g)

Cal equal 2210, excluding cals from last meal.
Fat=77g, excluding fat from eggs, banana, and last meal.
carbs=227g excluding the same as above
prot=198g I added 30g prot for last meal here.

If I need to add more information or you need to add information, please do as needed.

Thanks guys.

[novastepp]

As phate would have it, I am going to post a days diet and let the it be critiqued. I am trying to keep muscle during my playing season.

I am 42, 5'9" 170. aprrox. 14-16% bf. Have done 4 cycles, which I like doing, for strength and to keep up with the young guys on the court. I teach around 25hrs/w and play/train another 10-12hrs/w. I have been as low as 156lbs with 6-8%bf but lost lots of strenth, from, I am guessing to much muscle loss.

My schedule is as follows:

Wake at 7am--drink one suger-free redbull to get morning going.

eat a meal similar to your first one before lifting. you need food to help recover from your sleeping fast, and to fuel your workout.

Lift weights 7:15-8:15am. M-W-F (Full body, lots of reps)
M-Sat routine when on cycle, more weight, chest/tri's, back/bi's, legs/delts(each group twice/w)

meal one-8:30am 4 lrg eggs(280kcals, don't know macros), 1cup Oatmeal(300kcals, fat-6gs, carbs-54g, prot-10g), 8oz skim milk( fat-0, carbs-13g, prot-8g), 8oz of water.

Teach from 9:00-12:00

Try to eat a second meal around 11:30am 1 whole grain bagel(250kcal, fat-1.5g, carg-49g, prot-11g), 4tbsp peanut butter(380kcal, fat-32g, carb-14g, prot-14g), 12oz of water.

this is a great idea, to eat here. good meal timing too. again protein and carbs to help replenish used energy sources and to help recovery. are u taking any joint supps or fish oils (etc?)

meal three-1:30pm Lean Ground Turkey 6oz(210kcal, fat-5.25g, carb 0g, prot-39g), throw in some brocolli or spinach.(I don't count these calories), Whey protein shake w/skim milk(shake 110kcal, fat-15g, carb-2g, prot-26g. skim milk 90kcal, fat-0g, carb-13g, prot-8g)

ok food selections before a match.

play a match or train 2:00-3:30.

meal 4- 3:30pm red kidney beans(1 cup cooked, 230kcal, fat-1g, carb-40g, prot-15g) organic brown rice 3/4 cup cooked(170kcal, fat-1g, carb-35g, prot-4g), liquid protein(fat-0g, carb-1g, prot-26g)

i would go with a more suitable protein source. the ground turkey is an excellent choice, rarely upsets digestive processes and is a terrific protein source, add in some fruit and veggies and youre set.

teach from 4:00pm-7:00pm.

meal 5 is a snack, when I can eat it around 6:00pm. Banana(dont have calories for this)and 2tbsp peanut butter(190kcal, fat-16g, carbs-7g, prot-7g)

sounds like a scoop of whey in water would be great with that nanner.

meal 6- 7:30pm Either 6oz of steak or lean ground beef or turkey. Veggies of some sort.(broc, spinach, greens beans)

i like this meal choice. add as many veggies as you want to that steak or beef

I will substitute smaller meals with either, bag of edamame(275kcal, fat-8.75g, carb-20g, prot-12.5g), or 2cans of tuna(200kcal, fat-2.0g, carbs-0g, prot-44g)

Cal equal 2210, excluding cals from last meal.
Fat=77g, excluding fat from eggs, banana, and last meal.
carbs=227g excluding the same as above
prot=198g I added 30g prot for last meal here.

i would honestly try and work up to eating about 300g of protein a day. you are really working your fuel supply with all that work. i would also use fish oil in your first and "snack" meals. your carbs are ok, but adding veggies and the fruit to your number puts you at a good number.

If I need to add more information or you need to add information, please do as needed.

Thanks guys.

i was very general in my opinions here. i think you just need to eat as often as you can and use more routine protein choices in all of your meals. your food choices are not bad by any means. but in terms of keeping muscle and making gains in the gym. i think adding carbs earlier and more protein throughout your day will help you see those results.