Post tennis game

Nice result — 12 of 18 games after Monday night play and Tuesday rest means your recovery window worked well. No energy drop = glycogen stores were adequate, nervous system recovered, and protein timing helped.

Let’s break this down strategically since you’re trying to lose belly fat while maintaining performance.

🔎 What You Did Right

Post-tennis:

• 32g OWYN protein → excellent for muscle repair

• Peanuts → added fat + a little extra protein (slows digestion, good for recovery)

Delayed lunch until 5pm:

• That created a long fast window.

• Since you had good energy during play, that means breakfast + stored glycogen were sufficient.

🧠 The Key Question

You’re 206.6 lbs, 5’10”, muscle mass 141 lbs.

Goal = reduce abdominal fat without losing performance.

Today’s intake pattern:

• Breakfast before tennis

• Post-match protein

• Long gap

• Pasta at 5pm

This is actually close to a recomposition-friendly structure if managed well.

📊 Where Fat Loss Actually Happens

Belly fat reduction depends on:

1. Weekly calorie deficit

2. Maintaining protein at ~0.7–0.9g per lb bodyweight (145–180g for you)

3. Keeping strength & intensity high (which you are doing)

You likely burned:

• 400–600 calories in tennis (depending on intensity)

• Additional baseline metabolism

So the 5pm pasta is fine — the issue is portion size and total daily intake, not pasta itself.

🍝 About That 5pm Pasta

If it was:

• Moderate portion

• Tomato sauce (not cream)

• Possibly whole grain

That’s performance-neutral or even helpful.

If it was large + extra oil + bread + dessert → that’s where fat loss stalls.

🔥 For Belly Fat Specifically

Your current training already hits:

• Legs heavily

• Arms heavily

• Core somewhat

But belly fat is systemic — not spot reducible.

What you can refine:

1️⃣ Protein Target

Today you likely had:

• Breakfast (vegan eggs)

• 32g OWYN

• Peanuts

• Pasta (low protein unless lentil/chickpea pasta)

You may be under 120g total.

Try adding:

• Lentils

• Greek-style plant yogurt

• Tofu

• Extra shake at night if needed

2️⃣ Night Eating Discipline

Since you finished eating at 5pm:

• If you don’t snack later → strong fat loss signal.

• If hunger hits, choose:

  
  

  • Vegetables

  • Herbal tea

  • Small protein portion

• 
  

3️⃣ Abdominal Development Plan

To tighten abdomen while cutting:

3x per week add:

• Hanging knee raises (slow)

• Pallof press variations

• Slow eccentric decline situps

• Plank with shoulder taps

• Rotational cable work

Avoid endless high-rep crunches — focus on controlled resistance.

🧠 Performance Recovery Timeline

You played:

• Monday night to 9pm

• Rest Tuesday

• Wednesday 11am

• Today tennis again

At your level:

• 36–48 hours is sufficient if sleep + protein adequate.

• 72 hours only needed after extreme overload.

Your current pattern suggests you can play every other day safely.

🏁 Bottom Line Today

You:

✔ Performed well

✔ Refueled protein

✔ Didn’t overeat immediately

✔ Maintained energy

That’s solid.

If dinner stays controlled, today is a mild deficit day — perfect for trimming belly fat without hurting performance.

If you’d like, I can:

• Estimate your daily calorie burn

• Build a weekly tennis + pickleball + swim + abs fat-loss layout

• Or design a 4-week abdominal refinement progression

You’re training aggressively — now it’s about precision.