Usually spend most of my time perusing the PL and OLY forums. I compete in NCAA D3 as a track and field athlete. Although I’ve gotten strong and quick I’ve also gotten fat and injured quite a bit so its time to lose some weight. . Some quick stats.
5’ 11" 252lbs roughly 20%??? body fat
Bench Press 365, Squat 575, Power Clean 305, Split Jerk 345, Power Snatch 205
I would like to get down to about 7-8% body fat. I do not plan on competing this year but I would like to get lean enough to see where my weaknesses are. I would guess that I would need to get down to between 210-220 to hit this.
Since I am primarily a strength athlete I will stick with my normal training split with the exception of adding in some cardio. I will begin with 10min 3x a week @ a heart rate of 85% of max. My training consists of 4 lifts and 4-6 throwing sessions per week with a couple days of sprinting and some other GPP. Due to this volume I am going to guess that a 3500kcal a week deficit from my diet will lead to more than a pound of weightloss a week. If I start dropping more than 2 pounds per week I will add in some more calories.
Maintainence kcals= 252x15= 3780
Daily kcals = 3280
250g Protien = 1000kcals (1g/lb bw)
91g Fat = 820kcals (25% of total kcal from fat
365g Carb = 1460kcal (remainder)
This will have to be done with 2-3 shakes, some fish oil capsules, and 2 trips to the dining hall each day. I will not be able to be precise with macro breakdown or calories. Has anyone else ever dieted down while eating at a university dining hall? If so any tips?
I am completely new to this and open to any suggestions regarding diet and cardio. If anyone wants more specifics on training I will gladly provide them.