Hey all, my first post in the nutrition section. I'm looking for some advice for a diet to follow until mid-June. I'm a collegiate rower, a senior, and I'm looking to transition to MMA once I graduate. As this is our most intense part of the year, I have no time to do any training that's not rowing-related, but in the interests of my future athletic endeavor I'm thinking about at least working on my diet. Currently I'm around 194 lbs (6'0), haven't checked in a while, but regardless of the exact number I'm carrying a little baby fat, probably around 15% body fat. Rowing at this point in the season involves some short, high intensity work couched in a huge volume of moderate stuff, so obviously I'm eating a ton of food, at least 4500 calories a day. We lift 2-3 times a week, mostly for endurance (40 seconds on, 1:00 off, max reps), but the vast majority of training is endurance/power endurance cardio. Anyway, I've been toying with the idea of dropping some weight all year, but I have this idea in my head that you can't improve fitness while also losing weight, due to the calorie deficit (if anyone has a definitive answer on that, please share...). Now that we're on the water, losing some weight might lend me more speed than any extra fitness could. How much weight could I realistically lose in 2 1/2 months, given that my primary goal is to not sacrifice performance? Will I inevitably lose strength/power given that I'm fairly highly trained right now? And for when I start training MMA, is it better for me to start lean and build up, or be a little heavier but stronger? And how should I alter my diet to allow for weight loss, while still keeping my glycogen stores consistently high? My current diet is probably 50% carbs, and 25% each protein and fat. I eat lots of veggies and whole wheat stuff, but also plenty of sugars in both sports drinks and dessert type foods. I have developed a habit of eating pretty soon before bed, not sure if that's good or bad given that I need to have a lot of energy in the mornings. I usually start the day with either cereal and skim milk, or an egg-white omelet with spinach and cheese. If I have morning practice I'll usually eat a bigger breakfast afterwards, with a muffin and an apple. Lunch is usually a whole wheat sub with roast beef, turkey, or tuna. Dinner is whatever's on the school menu, usually either pasta or some kind of homey meat/potatoes/veggies thing. I generally keep snacking until bed time, and most of my calorie intake is from dinner on. Any comments would be greatly appreciated.