I'm a collegiate rower currently at ~202 lbs and I'm looking to go down to 190 lbs in several months' time.
I usually workout 6 days a week. Whether on the water or in doors on an ergometer, my workouts usually alternate each day between 1.5-2 hours of steady state cardio and a harder interval/AT workout. The steady state days indoors are usually ~40 minutes on the ergometer, while the rest is running, ab circuit, lifting, or biking. I'm usually able to get 1-2 extra workouts in per week in addition to my daily workout. Most of the time it's lifting weights.
My diet is not as structured, unfortunately. For breakfast, I'll usually have 5 hard boiled egg whites, cereal, some kind of potato (hashbrown, home fries, etc.), juice, and tea. Lunch and dinner are much more variable though. I'll typically eat whatever looks good in the dining hall, which can sometimes be unhealthy. I almost always end my dinner with frozen yogurt as well. I'm doing my best to cut out greasy late-night food like pizzas, burgers, and fries, though every now and then I get hungry at midnight and there's no other place open and...you know...
So, I'm looking for any suggestions regarding my workout and diet. My workout is pretty set as it is, but there's anything I can do that will burn fat better then I'm all ears. I'd mostly like tips on what to eat, how much to eat, and when to eat it.
I usually workout 6 days a week. Whether on the water or in doors on an ergometer, my workouts usually alternate each day between 1.5-2 hours of steady state cardio and a harder interval/AT workout. The steady state days indoors are usually ~40 minutes on the ergometer, while the rest is running, ab circuit, lifting, or biking. I'm usually able to get 1-2 extra workouts in per week in addition to my daily workout. Most of the time it's lifting weights.
My diet is not as structured, unfortunately. For breakfast, I'll usually have 5 hard boiled egg whites, cereal, some kind of potato (hashbrown, home fries, etc.), juice, and tea. Lunch and dinner are much more variable though. I'll typically eat whatever looks good in the dining hall, which can sometimes be unhealthy. I almost always end my dinner with frozen yogurt as well. I'm doing my best to cut out greasy late-night food like pizzas, burgers, and fries, though every now and then I get hungry at midnight and there's no other place open and...you know...
So, I'm looking for any suggestions regarding my workout and diet. My workout is pretty set as it is, but there's anything I can do that will burn fat better then I'm all ears. I'd mostly like tips on what to eat, how much to eat, and when to eat it.