Hey guys

So here's the deal, I play football in college and I am a defensive end.

Basically since I've come here, I am the strongest I've ever been. But basically I am looking to lose fat but not lose much muscle.

How would I go about doing this? What kind of diet should I be on?

Things I have available to me everyday at school:

• Salad Bar (Tuna, Cottage Cheese)
  
• Yogurt (w/ or w/o granola)
  
• Variety of cereals
  
• Bread, toaster, and spreads (Jelly, Peanutbutter, Nutella etc)
  
• Sandwich Bar (Deli meats and cheeses)
  
• Pasta (Just normal pasta w/ marinara)
  
• Burger grill (sometimes turkey burgers)
  
• Some sort of main course
  

We lift 4 times a week (Mon,Tues,Thurs,Fri) and sometimes run on Wednesdays.

I'm 6'0 and weigh 245.
Bench: 315 for 2 1/2
Squat: Haven't maxed in a while but 405 for 5 is pretty easy
Hang Clean: 225 for 5
Dead: 405 for 5 was easy (We don't dead-lift heavy really ever)

I'm just looking to lose some fat, look more athletic, and not lose my gains preferably. I've gained around 30 pounds since I've been in college but I have gotten A LOT stronger so I'm thinking at least half is muscle.

Let me know diet and cardio plan that you think would give me the best results (I prefer the fastest results, but not needed I suppose)

Thanks so much!

tl;dr to title I'll say: slow deficit. long cut.

Who do you play for?

this.

Small deficit is a good way to go.

Thanks I'll look into it guys.



Waynesburg, it's a d3 school.

You really need to talk to your defensive coach and his staff. A diet to cut fat while you're not hitting up insane amounts of cardo is different then an athletic football player trying to cut some fat.

Because when you lose fat the wrong way....your energy level will be slightly different. I think you can prevent that and they will be able to keep your energy level up while you lose fat.

You can even ask them what to eat with what you have. Tell them you're fucking serious and you're not messing around.

I'm sure these guys on here can help you but....idk. You have access too those professionals. Hopefully

That's true I never really thought to ask them to be honest.

I'll do that thanks

Played college football too.

Something I've learned that is true....

Offseason, everyone comes into the season in optimal shape. Whether it be, gaining numbers in lifts, lowering body fat or just feeling good about where they are physically.

When the season starts, it's about how you maintain your body throughout the span of the season

Most athletes come into the season at a very high level. It's those that maintain that high level throughout the span of the season who tends to succeed.


On that note, you play defensive end. I don't know what type of defense you run or what improvements you and your coaches want. I'm sure you look at film of every practice and games with your coaches and fellow teammates, you'll know what they want of you. Whether it is be to be able to get around the edge more quickly, or to be better on your feet on read plays that focus on what the DE does (crash down the line and get the RB or to be able to be good on your feet enough to secure a tackle against an agile QB). all of that should be relevant to your diet during the OFFSEASON.

Just like you, I had access to all sorts of food. I had 6 AM lifts, class at 7:30 - 3:30 then practice at 4

What I remember taking advantage of were the eggs. They had an omlette station.. seriously bro after my 6 am lift, I'd take 5-6 boiled eggs, peel them fuckers, then just eat the whites leaving out the yolks. I was in the best shape of my life. I was fucken shredded and my lifts were solid.

If you want to work on footwork and explosiveness.

Do ladder drills. I'm sure your coaches do this already with your line.

Also, box jumps, plyometrics, do all of that shit.

Most importantly, it's about how you maintain your body throughout the season instead of looking to cut down or gain mass. You have school to worry about, playbooks, girls, just enjoying yourself.

there were awesome perks of playing football at a collegiate level. You're a celebrity to the study body.

Just eat well, a shit load of eggs. More specifically egg whites / boiled eggs and enjoy it man


I played quarterback lol

This post was edited by drizzyD on Mar 15 2015 10:03am

I assume you're a freshman. Those numbers are pretty solid. I remember going into my freshman year that summer, my teammates had similar numbers as a DE. The DTS were fucken fat ducks that had crazy numbers on their lifts but two completely different position s. Ofc there were freaks of nature too... the ones that surprised me the most were the short guys.


we had a 5'6 running back that ran 4'5 on his forty weighed probably 145 man I honestly don't know. Shredded....
225x 8-10 bench
275x 5 on squat
225x 4 on hang cleans
We didn't focus on going heavy on deadlifts. Heavy strain for your back on top of the physical contact you endure during the season, it's something we didn't focus on.

DE'S need to be physical along with being very good on your feet and hands

And when you ask of cardiovascular exercises, during the season you get all of the cardio you need during practice. If you arent doing d line drills, practice squad, special teams and you're just sitting there then idk...


bunch of my friends swam during the season. Hit the sauna, steamroom

shit i was doing this off of my phone


didnt realize that its the off season


Besides the off-season lifting regime, do sprints, play basketball with friends, go for a swim. Do BBQ's when the whethers nice, have a catch.


Just watch what you eat really. Being in college is an active lifestyle already to begin with. On top of the lifting regime you have in your daily activities, i'd focus more on eating correctly and doing 50 yards sprints with 30 second intervals occassionally (these fucken suck)