Sport Diet for holding muscle while cutting

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Hey guys I am 19 years old 181cm tall, 71.3kg. I need to drop down to 70 or <70kg in the next 2 weeks for the State titles (I row lightweight).
However, I don't want to have to sweat to make weight on the day and I don't want to lose strength in the lead up to such an important event.
I just want some feedback on my diet to make sure that I'm on the right track.
As for activity, I train 13 times a week (3 times in the gym, the other 10 sessions are heavy aerobic sessions of up to 2 hours duration)

My diet looks something like this

Breakfast (after morning training - 1 1/2 - 2 hour aerobic training)
8 Weetbix w/low fat milk + 2 pieces of toast with Tuna

Morning Tea: 1 apple, Whey/Cassein Blend Protein Shake w/low fat milk

Lunch: Sandwich w/Cheese, Ham/Beef, Lettuce + Tomato

Afternoon Tea (Before afternoon training): 1 x Honey & Banana Sandwich

Dinner (post afternoon training): Chicken Stir Fry/ Mince & Pasta/ Steak, Eggs and Salad

Supper (just before bed): Whey/Cassein Blend Protein Shake w/water

I'm conscious of not losing strength while trying to drop the last kilo and a half. Any suggestions?

Thanks in advance :)
 
Keep the protein up. Lift HEAVY, for lower reps. You have to lift heavy to make the body hold the muscle during a calorie restriction (for fat loss). Otherwise the body will ditch 'un-necessary' muscle. Make it necessary.

Lower your carbs man. bread..wheetabix...pasta...these all provide energy which means the body won't have to tap into stored fat for energy.

Up the protein, lower the carbs, TONS of veggies, and balance the rest with fats.
 
So should I cut back the carbs even though I'm doing 10 T3 Aerobic sessions a week? My weights program atm is mainly focussed on max strength so low reps, high weight like you said.
Where would be the best place to cut back on the carbs (ie. which meal)? The post training sessions?
 
no, post training is a key time to intake carbs, for glycogen replenishment.
and pre workout, for energy.

the other 4 meals (assuming a 6 meal a day plan) should be protein, veggies and healthy fats.

if you're eating carbs, you're providing fuel during the cardio sessions, and thus not burning as much fat.
I have no idea what a T3 aerobic session is, but for my own body, I find that steady state fasted cardio first thing in the morning is killer for fat loss. Can't go too hard or you risk catabolism, and if you push too hard you start to slide out of the aerobic exercise 'curve'.

try it for just a few weeks. for myself, I get instant results...usually 3lbs lost per week while eating close to 2,200 calories. cardio days are low carb...like 55g for me with half of that from fiber. weight training days I get more like 125-150g of carbs, again 30g of fiber, and a bunch of those carbs are pre and post workout. on those days protein dips, as does fat a little. calories stay the same.

and yes, this does result in me eating close to 300g of protein on cardio days.
 
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