Requesting diet advice for weight loss plan with high activity

[MoxMonkey]

I have decided to lose some weight. I'm 6-1, 42 years, and 186 lbs. My activity level is fairly high, and for the next 7-8 months while the weather is warm enough to be outside alot most days I will probably burn anywhere from 26000-29000 calories a week, or just under 4000 calories a day. This can vary from as little as 2500 to on rare occasion as much as 5000+ cal a day.

I have been eating more than this and have gained about 8 lbs over the past 6 months, probably a little muscle, but mostly fat. The goal is to drop 20 lbs to register around 165 or so and then sit around 170 after the calorie deficit is over.
If the activity level remains the same, I can still eat around 2800-3000 calories a day and lose 2lbs a week, which seems like a good rate of weight loss.

My goal here is to not have my calorie cutting negatively affect my energy and stamina on the court. I am aware that 3000 calories a day is still quite a bit. I'd preferably like to eat before bed as well, as it's more challenging for me to sleep hungry.

Anyone with personal experience losing weight while maintaining court intensity and stamina please share your system.

 

[nyta2]

you already have a system that will work... i've done it in the past, key for me is, is educating myself deeply on calsIN (eg. controlling all ingredients going into my food - typically by grocery shopping & cooking myself), and figuring out how to monitor accurately calsOUT (HR monitors, vo2 monitoring, etc...)

 

[S&V-not_dead_yet]

I have decided to lose some weight. I'm 6-1, 42 years, and 186 lbs. My activity level is fairly high, and for the next 7-8 months while the weather is warm enough to be outside alot most days I will probably burn anywhere from 26000-29000 calories a week, or just under 4000 calories a day. This can vary from as little as 2500 to on rare occasion as much as 5000+ cal a day.

I have been eating more than this and have gained about 8 lbs over the past 6 months, probably a little muscle, but mostly fat. The goal is to drop 20 lbs to register around 165 or so and then sit around 170 after the calorie deficit is over.
If the activity level remains the same, I can still eat around 2800-3000 calories a day and lose 2lbs a week, which seems like a good rate of weight loss.

My goal here is to not have my calorie cutting negatively affect my energy and stamina on the court. I am aware that 3000 calories a day is still quite a bit. I'd preferably like to eat before bed as well, as it's more challenging for me to sleep hungry.

Anyone with personal experience losing weight while maintaining court intensity and stamina please share your system.

Two caveats:
- Make sure to adjust your intake when the weather changes and you're not burning as many cals

- IMO, there is plenty of evidence of the benefits of avoiding eating too close to bedtime. I would strongly suggest you try leaving at least 2 hours between dinner and bed; preferably 3.

 

[EggSalad]

I have decided to lose some weight. I'm 6-1, 42 years, and 186 lbs. My activity level is fairly high, and for the next 7-8 months while the weather is warm enough to be outside alot most days I will probably burn anywhere from 26000-29000 calories a week, or just under 4000 calories a day. This can vary from as little as 2500 to on rare occasion as much as 5000+ cal a day.

I have been eating more than this and have gained about 8 lbs over the past 6 months, probably a little muscle, but mostly fat. The goal is to drop 20 lbs to register around 165 or so and then sit around 170 after the calorie deficit is over.
If the activity level remains the same, I can still eat around 2800-3000 calories a day and lose 2lbs a week, which seems like a good rate of weight loss.

My goal here is to not have my calorie cutting negatively affect my energy and stamina on the court. I am aware that 3000 calories a day is still quite a bit. I'd preferably like to eat before bed as well, as it's more challenging for me to sleep hungry.

Anyone with personal experience losing weight while maintaining court intensity and stamina please share your system.

It would be helpful to know what types of food and how often you’re eating today.

You’re obviously going to want to reduce the calorie intake, but if you’re on the court all day, make sure you have small snacks every several hours.

And don’t eat before bed time.