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As per the losing weight: this year for wrestling I lost 35 pounds to go from 205 to 170. I ate three meals a day still, and worked out like crazy. What you need to do is simple: don't snack between meals. That's the single biggest factor, at least from where I'm standing, in losing weight. You can eat fine, but still snack, and never lose any weight. When you're hungry and it's not mealtime, drink water.
If this doesn't work out, change your three big meals a day to five smaller ones.
Wake up an hour earlier than usual. Eat a bowl of cereal with a glass of orange juice. Go for a 30-minute jog. Come home and shower, then eat a few scrambled eggs and some sausage or hash browns. Have a medium-size lunch. Come home from work, school, or whatever and eat a small dinner. Have a workout. Eat a high-protein snack, such as meat sticks. Go to bed.
The above routine, especially when combined with weightlifting, is great for thinning out. But I'm no diet expert; mileage may vary.
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-Slauncha
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