Lose Weight/Maintain Performance

[TopLwt]

So I'm a sophomore in high school, around 6'1 and 159 lbs. I really want to make 150. The reason is because I consider myself an elite rower (extremely intense workouts, shooting to get recruited to top Ivy programs), and a lightweight. Lightweight is currently 160 pounds, but they are changing it to 150 next year. What do you guys recommend to lose the weight but maintain my performance/muscle? I do a ton of cardio (hour or so a day at ~150-165 HR) and lift once a week or so, on top of my 3 hour after school practices.

Heres what I eat.

Breakfast:

2x Bowl of Cereal w/ skim milk (Special K)
1x Greek Yogurt
1x glass (small glass) Tropicana grapefruit juice

Lunch:
1x Apple
Sandwich on whole wheat bread consisting of ham/turkey and a small piece of swiss cheese
Usually 1 babybel cheese
And then usually carrots or triscuits

After School/Pre Practice:
Peanut butter sandwich (skippy) w. all natural jam (minimal)
SOMETIMES Nature Valley Green "Crunchy" Granola Bar

Post Practice:
Think Thin or Pure Protein bar, sometimes chocolate milk and banana.

Dinner:
It varies. Salmon filet 1/2 times a week, Pasta 1/2 times a week, red meat or chicken 1/2 times a week, other.
Glass of skim milk
Salad: Romaine lettuce w/ carrots, tomatoes, peppers, no cheese, no dressing.
Piece of fruit-- banana, pear, etc.

Dessert:
once or twice a week, depending on season (sometimes holiday food...)
if any, home made cookie or small amount of ice cream.

I stay EXTREMELY hydrated with plain water all day.


Any additional workouts/recommended foods/diet changes?

I'd LOVE help.

Thanks guys.

 

[Goldfish]

I'd want to know what your bodyfat% is (and whether you're male or female, since females need a higher bodyfat% than males) before making any recommendations here. At 6'1" and 159lb, your BMI is at the lower end of normal, suggesting that you probably don't have much fat to lose. If that's the case, it may be better for you to accept the transition into a higher weight class than to try and stay a lightweight. Remember, you're not the only athlete affected by this change in weight classes, so it's not as if you're going to be completely thrust up against opponents that you never would have competed against before.

In any case, if it is actually a smart move to lose 9lb so that you can continue competing as a lightweight, it's fairly simple: Keep up the intensity of your training, reduce the volume if your performance starts going backwards, and create a modest calorie deficit by slightly reducing calorie consumption. However, my suspicion is that you would be better off going ahead and trying to fill out the weight class that your current weight would put you into, rather than trying to hold onto the weight class that you're already in.