Friday plan if no tennis

David, your recovery pattern this week actually looks very good:

• Mon: Intense tennis

• Tue: Full rest

• Wed: Long sleep (10 hrs), muscles firm not stiff

• Thu AM: Pickleball + core/activation

• Thu PM: 3 sets tennis

That tells me your nervous system is handling the load well. The “firm but not stiff” feeling is usually a good sign — glycogen restored, low inflammation.

Now Friday becomes strategic.

Since:

• You may be a BYE at 11am

• You’ve had 2 court days back-to-back (Thu AM + Thu PM)

• You are trying to lose belly fat while preserving muscle

Friday should be either:

Option A – Recovery + Fat Loss Optimization (Recommended)

If tennis happens Thursday night:

Friday Plan: Active Recovery + Core Emphasis

1. 30–40 min Zone 2 cardio

• Brisk walk

• Light swim

• Easy stationary bike

Keep heart rate conversational. This burns fat without stressing joints.

2. Core / Abs Focus (20 min)

2–3 rounds:

• Pallof press – 15 each side

• Deadbug – 15

• Hanging or lying leg raise – 12–15

• Side plank – 45 sec each side

• Slow controlled sit-ups – 20

Key: slow tempo, control, no strain on elbow.

3. Mobility (10–15 min)

• Hip flexor stretch

• Hamstring stretch

• Thoracic rotation

• Shoulder band mobility

That keeps you fresh for Saturday.

Option B – If Thursday Tennis Was Light

If Thursday night wasn’t very intense, you could do:

Lower Body Strength Emphasis (since arms are loaded already)

• Goblet squats – 3x12

• Romanian deadlift (light/moderate) – 3x10

• Walking lunges – 3x10 each leg

• Plank – 60 sec

• Ab wheel or rollout – 8–10

This supports testosterone, metabolism, and abdominal tightening.

About Belly Fat

At 5’10” and 206.6 lbs with 141 lb muscle mass, your fat loss will come mostly from:

1. Small caloric deficit (not extreme)

2. High protein (you’re doing this well with OWYN)

3. Consistent sleep (you nailed 10 hrs)

4. Not overtraining

You don’t need more arm work. Your weekly court time handles that.

You need:

• Core stability

• Lower body strength

• Moderate cardio

• Slight caloric discipline

Friday Nutrition Suggestion (Vegetarian)

Since lentils are already in rotation:

Breakfast:

• Oats + chia + berries + almond butter

  
  

  OR

• Tofu scramble + avocado + greens

Lunch:

• Lentil soup + large salad (olive oil, pumpkin seeds)

Dinner:

• Stir-fry tofu + broccoli + cauliflower rice

  
  

  OR

• Greek-style yogurt (if you eat dairy) + nuts + berries

Keep carbs moderate Friday if no tennis.

If you tell me:

• Was Thursday tennis intense?

• Is Saturday swim still happening?

I can structure your whole Fri–Sun plan for performance + fat loss balance.