T Nation

Becoming a Better Athlete

I play college football in NC. Specifically offensive line. Right now I am 6’3" around 298 lbs 24% body fat. I am fairly strong and have developed decent muscle mass through my lifting career. I am looking to trim down to around 270-275 lbs, while maintaining strength and muscle mass. So I have been consulting some nutritionists, professors, and of course the web, and everyone tells me I should be consuming 4000-4500 calories a day to effectively lose the weight (given how hard I train).

Is this true? What should my diet/macros look like to reach my goal?

Everyone telling you that you need 4000-4500 calories to lose weight doesn’t mean anything. All that matters is if that number ACTUALLY produces results. It may or may not be, depending on your metabolism and activity level. If everyone tells you you should be (and these are people you trust and have knowledge/experience of doing this before) then start off at that and see what happens over the next 2 weeks. If you don’t drop fat drop the calories. If you drop too much add some.

I honestly can’t comment on what your macros should be, since im guessing your going to be doing offseason football workouts and it’s summer time so im sure your diet is different then the average person wanting diet advice. Only obvious thing is make sure your getting a lot of protein in.

read some Shelby Starnes articles and take green tea extract before workouts

Honestly, the article that was just posted Thursday or Friday would be great for you. No processed foods, potatoes, sweet potatoes and rice as your carbs, lots of vegetables and protein. Adjust your calories to fit your needs and you’re set.

[quote]elalifa wrote:
So I have been consulting some nutritionists, professors, and of course the web, and everyone tells me I should be consuming 4000-4500 calories a day to effectively lose the weight (given how hard I train).

Is this true?[/quote]
Your calorie needs will depend on a few variables, like you said. How you’re training, your current muscle mass, how much you’re looking to lose, etc.

Check out the training logs of bigger guys like John Schlecht (Synergy), Hip Scar, and Waylanderxx. They are, or have been, upwards of 280+. You can probably get a general idea of what they were eating and how they were training.

The Athlete Diet:

That would be a solid start.