i 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

well, the big problem was the beer/pizza.  you know you need to eliminate this for the most part.   not saying you can't drink a beer once in a while... but no more drinking a 12 pack and eating 2 pizzas all the time.  i was in college once, and did the same.

your diet looks ok.  from my counting.. i got about 5 meals, and you drink alot of water, which is good.

have you considered doing any HIIT training in the morning instead of just walking on the treadmil

windsprints also help alot.  doing windsprints for 5 to 10 minutes will give you the same benefits (weight loss wise) as running for 45 minutes or so.

that's all i can think of right now.

Yes sir, i have completely cut out pretty much every food that is enjoyable.
 
no more beer, pizza, junk food, fast food, gatorade
 
im on a low carb high protein diet
 
ive heard of the HIIT training but i dont really know much about it
 
i absolutely need to retain my gains while i need to lose a significant amout of ugly fat.
 
so you think im on the right track?
 
our trainer sends out workouts to all us players, but most of my teammates are trying to bulk up, while im trying to drop alot of weight and retain

why did you make 3 of the exact same threads?  Also any pics of you, squating 540 and deadlifting 625 is crazy

Welcome to the site. My honest advice is go see your strength and conditioning coach and they will taylor a plan to your needs. Well, not really your needs, what your coach wants you to acheive. I know we used to have to fallow a very strict lifting and diet plan and were constantly tested and punished if we did not meet our goals.

Hopefully your strength coach can help you out. Good luck and keep us posted.

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.

that's about all i can say for now.....

Eating all that pasta, then immediately to gym!? I usually eat huge AFTER I workout. But, then again I am trying to gain.

ORIGINAL: MaverickKeepsitReal

Eating all that pasta, then immediately to gym!? I usually eat huge AFTER I workout. But, then again I am trying to gain.

 
that's not good
 
you need to calculate the amounts of carbs and protein your muscles need after a workout.  after a workout, your body is in the worst catabolic state it can be in.  depending on how many forced reps you do,you need to get a certain amount of carbs and protein.  anything more than what you need will go to waist. (yes, waist. not waste.)

Word man. I just say that because I usually eat dinner like an hour n a half after I workout, I will look into that. As in calculating what I need, and don't need.

ORIGINAL: boomersooner1331

ORIGINAL: MaverickKeepsitReal

Eating all that pasta, then immediately to gym!? I usually eat huge AFTER I workout. But, then again I am trying to gain.

that's not good

you need to calculate the amounts of carbs and protein your muscles need after a workout.  after a workout, your body is in the worst catabolic state it can be in.  depending on how many forced reps you do,you need to get a certain amount of carbs and protein.  anything more than what you need will go to waist. (yes, waist. not waste.)

 I play college ball also, D2 though for now.

My advice would be to talk with one of the trainers there or your coach.  I know when guys come to the team fat he rips them a new ass, and spends about 2 hours with them, and a nutritionist explaining diet.  Usually he has them eat to maintain, and has them do a lot more cardio.

ORIGINAL: MaverickKeepsitReal

Word man. I just say that because I usually eat dinner like an hour n a half after I workout, I will look into that. As in calculating what I need, and don't need.

ORIGINAL: boomersooner1331

ORIGINAL: MaverickKeepsitReal

Eating all that pasta, then immediately to gym!? I usually eat huge AFTER I workout. But, then again I am trying to gain.

that's not good

you need to calculate the amounts of carbs and protein your muscles need after a workout.  after a workout, your body is in the worst catabolic state it can be in.  depending on how many forced reps you do,you need to get a certain amount of carbs and protein.  anything more than what you need will go to waist. (yes, waist. not waste.)

 
something that you could do that could be very beneficial to you is adjusting when you work out.  if you can work out alittle bit earlier, and eat dinner 3, 4, or maybe 5 at most, hours after you work out, then you can do your body alittle bit more good.
 
but calculating your needs are very important.  if you can't find how to do that, i'd be happy to give you the equation and stuff

Yea man, you should hook me up with that equation.

alright.
 
it's pretty simple actually
 
take your weight in lbs, and divide it by 2.2 (to get it to kg) 
 
this is the important part though.  you have to count the number of forced reps (reps you can't complete without a spotter)
 
if your total forced reps per workout is 10 or fewer : multiply your weight in kg x .3 ------> this gives you the grams of protein you need
so say your weight in kg is 100. 100 x .3 = 30 g of protein.
for carbs, take your weight in kg and mulitply it by .2 -------> that's the number of g of carbs you need
 
if your total forced rps per workout is between 11 and 20 :  weight in kg multiplied by .45 ------> g of protein you need
                                                                                      weight in kg multiplied by .35 ------> carbs you need
if your total forced reps per workout is 21 or more: wieght in kg multiplied by .65 ----> protein you need
                                                                          weight in kg multiplied by .45 ----> carbs you need
 
this is very important. right after you work out your body is in a horrible catabolic state.
 
find out your needs, and plan your meal accordingly. 
 
hope this helps everyone

Boomer, this is going to help me out a ton, thanks man.

that just makes sure you're going to get the maximum amount of growth possible without putting on fat