Football player but needs to slim down

I am 17 years old
I was 200 pounds my freshman year up to my sophomore year
I was chubby i lost the weight and gained alot of muscle but
I had an injury which made me have to miss half of my sophomore year
It was also the year i started. During my months off i started to gain alot of weight and got alot slower. currently i am 220 i lost 10 pounds from when my weight rised to its peak from the surgery.

i have regained my speed and have been at my weight lifting with the team.

the thing is i need a nice diet plan that could fit a football players routine

we weight lift and condition mon. wed. fri. during the summer.

and what should i eat during the season?

i just want to cut some of this weight off

What do you eat? when do you eat it?

im an asian american

every meal i eat 90% of the time consists of white steamed rice
but i eat with it alot lately
is meat not steak its more like the cooking method is boiled but i eat alot of it

i rly just eat w/e is made lol

but i eat fruits here and there some almonds and

unhealthy snacks but idk if its enought to cause problems

Okay, let's break this down in brief

Protein sources.

Skinless Chicken, Lean Pork, Lamb, Trimmed Steak, Lean Ham, Turkey, Egg Whites, Lean Mince, Beef.


Carb Sources

Whole-grain Cereal and Bread, Fruits, Veggies, Pasta


Fat sources

Oils, Seeds, most Nuts.

Mixed Sources, I.E. more than one Macronutrient.

Soy products, Avocado, Cashews, Mushrooms, Rice, Lentils, Peas, Beans, Peanuts, Low Fat Cheese, Low Sugar Pro-biotic Yoghurt, Fish.

Basically eat 6 small meals a day, and try to get a good amount of Protein, Carbs, and some Fat per meal.

The other things to bear in mind, is keep portions of Pasta and Rice limited, as they are very high Glycemic, but are nutritious as well, an also limit Fish, because of the Mercury.

Hopefully that breaks it down into a simple way of working.

I would aim for roughly around 2,200 - 2,500 calories a day.

I played center for 5 years.
The first 3 years I was 200lbs at the begaining of the season then would lose at least 10 pounds by the end.
I had to almost double my daily calories just to maintain that weight.
I then almost trippeld my calories to gain 50lbs for my senior year.
mainly I focused on high carb/protein meals.
I think fish is actualy good for you but you do need to get more carbs and protien so chicken is the best way to go.

What position do you play?

i played center in pop warner
then i played middle linebacker and fullback

after the surgery i was switched to defense tackle and tight end

now since im back at full capacity im prob playing LB and Offensive line

If you are playing line backer you are going to need to be big and fast. If you are playing o-Line then you need to be realy big and quick over fast.

You still need to keep your carb and protein intake high. Alot of pastas, chicken, and even tuna.

You should also do alot of agility drills to get your foot work better. It will make you a better line backer and o-lineman.

this isn't really advice but reading your health plan and everything your just like me!