As I've said before, I was on the tennis tour but now I'm just a coach. I still train and am in good shape. In America, circuit-training and p90x type workouts are becoming very popular. I work out 4 days per week with a personal trainer doing military workouts. No long distance as that burns muscle and fat. Only high intensity 35-45 min workouts with extreme intensity.
I intake 160-180 grams of protein per day. I eat only chicken, fish, vegetables, quinoa, cous cous, brown rice, and beans.
I eat no red meat, and no dairy. I drink water and almond milk. I only eat organic food, nothing processed and no cola or alcohol. A bit extreme for most but it gets job done.
My body looks very similar to robinho. I am 5'10, 150 lbs. I don't know what that is in meters/kilos.
If anyone wants p90x or insanity, I can send to you.
Mike
I started bulking as they call it , just trying to get some mass on .Ive gone from 174 up to 204 pounds time to cut back down to about 185-190 see how it worked.
I took a gram of protein for every pound of my body weight and the same in carbs but only a third for fats.
Same as Elmago mostly fish chicken Quinoa lots of veg but I did have some red meat , the workouts were 4 times a week 15 minute HIIT training and 45-60 minutes weight lifting.
Supplements were just some creatine a multi vitamin and whey protein fish oil nothing extreme.
I also started doing Yoga a thing called YRG not sure if anyone has heard of it or tried it , it's designed by former wrestler DDP and is good I like it.
So hopefully the cut work in 204 pounds ATM and 6'2 so even though I bulked I don't look like I've blown up too much.
I look like Peter Crouch too. 
