help need college athlete

[tensortrucks00]

I'm a 17 year old male and 190 pounds. My goal is to lose fat and gain some muscle. I'm very athletic kid but I gained some weight from bad shoulder injury. I really need to get in the best shape coming into the D 1 college season in the summer. I've always worked out but now I want to make it more serious. Lately I've been trying to cut down on a lot of foods, eating better, less carbs and eat less. I've also been running for cardio sometimes twice a day. I wanted to know what kind of diet plan would be good for me? How much cardio should i do atleast?

thanks

 

[wtlftr]

Training for what? Journalism. Eat a lot, lift and do some HIIT training. Damn, your 17

 

[Lifterforlife]

Your diet plan to lose weight is simple. Take in less calories than maintenance. Create a caloric deficit. This is how you lose weight. If you are in an energy deficit, you will lose weight. Keeping protein up will help spare lbm.

Cardio is an extension of your diet, not the other way around. Do cardio to assist your caloric defiicit, as you cannot cut calories forever.

 

[thegoggles]

cardio in the morning on an empty stomach 45 minutes at 65% intensity? then breakfast and please use CFM Whey Isolate from proteinfactory (cleanest whey isolate available)

 

[jstrick2]

since you are an "athlete" I would utilize HIIT 2 to 3 times a week MAX. Cardio twice a day is stupid unless its walking on a treadmill.

Your diet is probably trash, and you need to do a bit more reading/research I am sure. Post up your daily diet/macros and stats and we can help more.

Don't be lazy with the details... as for HIIT progs...


give read...
http://www.ruggedmag.com/index.php?type=Article&i=7&a=1

 

[tensortrucks00]

since you are an "athlete" I would utilize HIIT 2 to 3 times a week MAX. Cardio twice a day is stupid unless its walking on a treadmill.

Your diet is probably trash, and you need to do a bit more reading/research I am sure. Post up your daily diet/macros and stats and we can help more.

Don't be lazy with the details... as for HIIT progs...


give read...
http://www.ruggedmag.com/index.php?type=Article&i=7&a=1

this is what i had today

woke up...

sliced ham w. cheese

lunch

protein bar-- 3 carbs

dinner

chicken w. cheese

i tend to chew some sugar-less gum to help me from eating