Need help with diet.

[TheNatureBoy]

I weigh 165 lbs. and have 16% body fat. I am trying to cut down to 152 lbs. and 9% body fat in 3 months. I was wondering how many calories I should cut from my maintenance of 2800. I also can't decide on a nutrient ratio of Carbs-Protein-Fat. I lift three times a week and go to football practice 6 days a week. I also run often. I am trying to lose weight and get in shape for wrestling. I want to maintain all of the muscle that I can, but it is extremely important that I weigh 152 lbs. in three months. Any help would be tremendously appreciated. Thank you in advance.

[Wild_Weasel]

Cut 500 cals.

40/40/20 (p/c/f) split.

Have you read even one thread in this section? Those two things are probably in every other thread.

[TheNatureBoy]

Cut 500 cals.

40/40/20 (p/c/f) split.

Have you read even one thread in this section? Those two things are probably in every other thread.

To answer your question, yes, I have read other threads in this section. However, I don't know if 40% carbs will be enough with football, weight training, jiu-jitsu, and the extra conditioning I do on my own.

[Wild_Weasel]

To answer your question, yes, I have read other threads in this section. However, I don't know if 40% carbs will be enough with football, weight training, jiu-jitsu, and the extra conditioning I do on my own.

40% carbs will be fine I think. If not, up them. Go 50/30/20. It all depends on how your body reacts.