D-1 athlete need serious serious advice

 have recieved alot of help on these boards and was just wanting to know if i am on the right track from the knowledge and advice ive recieved from some helpful people.

-I am a division 1 athlete at Texas Tech University

-I am up to 240 lbs. from 220 lbs. after college (beer/pizza)

-I worked out hard while in school, but still gained mostly fat

-Bench: 325

-Squat: 540

-Deadlift: 625

-my goal is to lose 30-40 lbs. of fat but retain my gains

typical day
- wake up early
-whey protien shake and then treadmill for 30 minutes (full incline, brisk walk)
- get home and eat usually eggwhites and yogurt glass of milk or water
-go to work, for lunch usually grilled chicken and salad (assload of water)
- after i get home from work i eat usually grilled chicken, salad and a whole grain pasta
- immediately go to the gym after i eat and do my muscle set for the day

ex. Chest & Tri-

3x8 bench
3x8 incline
3x12 tri rope pulldown
3x8 skull crushers
3x8 dumbbell bench
3x8 lying dumbell flys
3x12 tri kick backs

after my workout i go home and drink another whey protein shake asap

In the mornings i take two ALRI venom, fish oil, and a multi vitamin

I drink alot of water throughout the day

I NEED INPUT FROM ANYBODY IF IM ON THE RIGHT TRACK!!!!

any advice is greatly appriciated on what i need to change/ keep the same to be able to lose 30-40 lbs. of fat before coach rips me a new *******

i am relatively new to trying to lose weight because all my life ive been told to eat eat eat and get bigger for football and baseball, now i desperately need to lose fat.

ANY advice will be taken seriously, you wont waste your time with me because im taking everything to heart.

thank you for your time and knowledge

though i walk through the valley of the shadow of death, I shall fear no evil for I am the meanest motherf****r in the valley.

ORIGINAL: TXTech75

 have recieved alot of help on these boards and was just wanting to know if i am on the right track from the knowledge and advice ive recieved from some helpful people.

-I am a division 1 athlete at Texas Tech University

-I am up to 240 lbs. from 220 lbs. after college (beer/pizza)

-I worked out hard while in school, but still gained mostly fat

-Bench: 325

-Squat: 540

-Deadlift: 625

-my goal is to lose 30-40 lbs. of fat but retain my gains

typical day
- wake up early
-whey protien shake and then treadmill for 30 minutes (full incline, brisk walk)
- get home and eat usually eggwhites and yogurt glass of milk or water
-go to work, for lunch usually grilled chicken and salad (assload of water)
- after i get home from work i eat usually grilled chicken, salad and a whole grain pasta
- immediately go to the gym after i eat and do my muscle set for the day

ex. Chest & Tri-

3x8 bench
3x8 incline
3x12 tri rope pulldown
3x8 skull crushers
3x8 dumbbell bench
3x8 lying dumbell flys
3x12 tri kick backs

after my workout i go home and drink another whey protein shake asap

In the mornings i take two ALRI venom, fish oil, and a multi vitamin

I drink alot of water throughout the day

I NEED INPUT FROM ANYBODY IF IM ON THE RIGHT TRACK!!!!

any advice is greatly appriciated on what i need to change/ keep the same to be able to lose 30-40 lbs. of fat before coach rips me a new *******

i am relatively new to trying to lose weight because all my life ive been told to eat eat eat and get bigger for football and baseball, now i desperately need to lose fat.

ANY advice will be taken seriously, you wont waste your time with me because im taking everything to heart.

thank you for your time and knowledge

 
for losing fat and retaining muscle, research HIIT, and try that.  it's proven. you burn fat even after you quit doing it.
 
as far as diet goes.... you want to stay away from alot of carbs, but you also want to make sure you have them
 
the best thing you can do to retain muscle is calculate the exact amounts of protein and carbohydrates you need after your workout, this is critical because if you get too many, your muscles won't take them, and they'll be stored as fat.
 
if i were you, i'd ditch the yougurt also. that has a lot of sugar.
 
you want to 5-6 small meals every 2-3 hours you are awake.
 
go out to the store and buy some creatine
 
that's about all i can say for now.....