Depsyphor, don’t worry about calories. Worry about what you need for performance.
As an example, I’d recommend about 1.25g to 1.5g of protein per pound of LBM when dieting. (Higher when bulking, of course). And since you do care about performance and function, since you are an athlete, you’d darn well better go for quality food choices. Fat intake should be .5g per pound of LBM, and your choices should be flaxseed oil, fish oil, olive oil, nuts, eggs.
Carbs are what you’re going to have to manipulate. If you maintain weight on the P and F numbers above and 190g of carbs per day, you need to play with a couple of things.
- Carb types.
a. Green veggie carbs most of the time (nothing in a box!)
b. Starchy carbs in your whole-food pwo P+C meal (sweet potatoes, yams, oatmeal, brown rice)
c. High glycemic carbs (Surge) after weight bearing exercise and intense wrestling sessions lasting at least one hour.
Stay away from fruit. Stay away from milk and milk products. Stay away from all carbs in a box (except oatmeal, the real kind).
Take in your carbs only after wrestling or weight lifting. P+F at all other times (including cardio).
On days you don’t lift weights or wrestle, use it to go predominantly P+F. In other words, you’ll be higher calories and higher carbs on days you work out and lower carbs/calories on days you don’t. Keep your body metabolicly confused.
Finally, when you’ve incorporated all of the above, if you still aren’t losing weight, adjust carbs downwards (no more than 25g per day) to create a little more of a deficit. Monitor energy levels and don’t hesitate to spike your quality carbs if you find yourself energy depleted.
No beer binges, right? (grin)