[gfxprotege]

I'm in the same boat as you. I'm a college student and training for a freestyle grappling tournament this November. Under the guidance of my Sensei, here is how I've started training.

Weighed myself mid-afternoon and took a 4-point caliper bodyfat % test.
167 lbs @ 12% bodyfat

Registered for the 165 lbs weight class.
Goal: 165 lbs and 7-8% body fat.

What this means is, to make my body physically optimal, I need to add roughly 5 lbs of lean muscle mass, and then cut 8 lbs of fat.

up to september:
Eat healthy, eat clean, eat a lot.
lift heavy (low reps, high weight), light cardio (15-20 min on workout days)

sept to november:
eat healthy, eat clean, dont eat as much
light lifting (high reps, low weight), heavy cardio (20-30 min daily)


it all comes down to setting goals and designing a plan to meet them.