Club Rower diet advice

RogueViper101

Hi all,

I'm looking for advice re my diet, exercise and general feedback.

About 3 months ago I joined a Gig Rowing club (sea rowing). Since then I've lost over a stone (most was before I joined MFP). I've been using MFP to record my calories and exercise routines; I find this app very useful and quite addictive. Weekly exercise generally consists of 3 rowing sessions (1 hour each) where I burn anywhere from 700-950 calories (depending on type of session) and gym 2-3 times a week where I concentrate on weight training and some more cardio. I've started supplementing my diet with protein shakes; mainly to aid recovery and to ensure I get enough protein to develop my muscles.

Being on a calorie deficit diet (wanting to lose 2lbs a week to eventually get down to 15 stone) I'm concerned that I will be negatively affecting my strength and performance. Although my muscles have bizarrely grown and I feel a lot stronger; which I didn't think was possible on a calorie deficit diet....

I was selected for the D crew a few months ago where we are currently training for the World Championships next May; because of this I'm under pressure to perform and train as much as possible to retain my position in the crew (position 3-4 where the power of the boat comes from).

Do you think I'm over-training and have the exercise/diet balance right? I'm going well over my target exercise calorie count.

Any feedback on my diary would be very much appreciated - http://www.myfitnesspal.com/exercise/diary/RogueViper101

Many thanks,

Mike