Male flamenco dancers looking to reduce body fat while maintaining the explosive power, agility, and stamina required for intense footwork and stage performance.
Estimated Daily Calories
2100 kcal
Protein Target
"Prioritize eccentric calf training and mobility work to protect your joints from the high-impact nature of zapateado while in a caloric deficit; ensure your protein intake remains high to preserve the lean muscle mass needed for stage presence."
Focus on low-volume, high-intensity strength training to signal your body to keep muscle, while keeping your caloric deficit moderate to avoid fatigue during long rehearsals.
Yes, increase your complex carbohydrate intake 3-4 hours before a performance to ensure glycogen stores are full for the high-intensity demands of flamenco, even while in a fat-loss phase.
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