I need overall fitness help, mainly dietary

I'm 21 yrs old and a senior in college. I've always been athletic, extremely skinny as a child and pretty muscled up, with a low BF % (due to football and track) in highschool.

However, in the past 2 years of college, I've become chubby (I'm 5'10, for future reference). During my football days, I weighed about 185 lbs, almost solid muscle. Track, I'd drop to about 140 lbs. Currently, I weigh 190 lbs and consider myself to be chubby. Jean size has gone from a 31 to a 34ish, I have love handles, "thunder thighs", and Mboobs. I was a very fast sprinter in highschool, but it really upsets me that I don't have the speed I once had because of the weight I've added.

I don't workout religiously (my major and schedule just doesn't allow for it), but I manage to run 2 or 3 miles about twice a week, do maybe 150 pushups and 400 situps, in addition to flag football (1.5 hrs/week) and mountain bike riding (2.5 hrs/week) with other small things thrown in here and there.

However, I just can't seem to drop weight and slim back down. I'm turning to the forum with several questions:

(1) For an average person, do I exercise enough? What should I increase? I feel I work out enough to keep myself healthy, but maybe its not the case.

(2) What sort of diet would best suit someone in my situation? I stay away from anything blatantly unhealthy, but certainly don't eat the perfect meals. What food group(s) should I focus on, and what types should I avoid?

(3) Are there any supplements out there that might help me, when combined with proper diet/exercise, slim down?

I'd like to ideally be at about 160lbs, down from my current 190lbs.

Thanks for any input.

Calorie and portion control are more important that which specific foods you are eating.

That said, avoiding foods that are pure sugar or simple carbs (like any non-whole wheat starch foods) goes a long way towards lowering your caloric intake. Generally, the less processed something is the better.

You do always have the option of find more things to do as well.

I'm sure someone can give you more specific numbers for your age/size, but if you don't have a history of overeating/force feeding then your appetite should be a good guide. Just try not to eat more than a few hundred calories per sitting every few hours.

The only "supplement" I'd suggest is green tea. The combination of caffeine and appetite suppression will give you some small advantage.

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Please don't listen to Joyfly0. I'm pretty sure he's a spammer.

You need to eat meat for the proteins. You don't need to eat pizza every night of the week. Don't eat until you're full, eat until you aren't hungry anymore, and try to eat at least once every 3-4 hours.

im surprised no one has pointed out the obvious

the guy is a college senior and he can lose a lot of weight realtively quickly by drinking less since alcohol is the very definition of empty calories

I came here to ask how much you are drinking because you exercise a lot and are young so the problem has to be dietary. Can you give us an example of a typical weekday meal? What are you eating / doing on the weekends? What do you consider "blatantly" unhealthy?

Dieting is for nerds lmao

DNP?