Need help on what kind of a diet to choose

[fossilfuel7]

My friend is wanting me to put him on a diet and weighs 340 puonds @6'0 ft(he is quite large looking). He is really wanting to lose weight and started doing cardio 4 times a week.

I know how to cut myself but I only weigh 225 and do not know exactly what kind of diet to give him because of his high bodyfat ratio.

If anyone could possibly direct me to a sample diet or something that would be fantastic and much appreciated.

[fossilfuel7]

Bump.

[Prada]

You need to calculate his daily needed macros, according to his weight, height, age and level of activity, ie. harris-elliot. Then according to his goal (losing fat) you would get the neccessary needed macros, an estimation, and then you just make up meals that would come to that total.

[fossilfuel7]

You need to calculate his daily needed macros, according to his weight, height, age and level of activity, ie. harris-elliot. Then according to his goal (losing fat) you would get the neccessary needed macros, an estimation, and then you just make up meals that would come to that total.

Well.....I don't know how to do that and that's why I was aking for direction to a sample meal plan or cutting diet for someone with high bodyfat.

[bpm1]

go to www.geocities.com/arelliotness/harris-elliot.xls open the file and fill in the info it will give you the info you need. GL

[fossilfuel7]

Thanks for the link...but I don't understand.

My friend weighs 340 pds and this calculator says for him to eat 3200 calories a day for a sedentary lifestyle??

I would gain like crazy at that reccomendation.

He does not eat that much now and he is staying @ the same weight.

He consumes about 2500 calories day.

[Surfstud18]

Okay easy how about this

[Surfstud18]

Meal 1
9:30 a.m.
6oz chicken breast + muli V + 1 tsp flax
(0 carbs) + (14g fat) + (35 pro) = 266 calories

Meal 2: Pro/fat
11:30 a.m.

6oz chicken + 100g sweet potato (30carbs)
Prot (40) / Carbs (30) / Fat (0) = calories/280


Meal 3: Pro/carb
1:30 p.m.
1 can tuna + 2 slices wheat bread + 200mg chromium + 100mg b-complex
[ (335 cal) + (26 carbs) + (4g fat) + (49 pro) ]


Work Out 2:30-3:30 p.m.


Meal 4: PWO Pro/carb
3:45 p.m.
1 cups oats + 2 scoops whey + 200mg chromium + 100mg b-complex

Prot (50) / Carbs (55) / Fat (5) = calories/460


Meal 5: Pro/carb
6:00 p.m.
Try 6oz chicken + 100g B.Rice (approx 30carbs)
Prot (40) + Carbs (30) + Fat (0) = calories/280


Meal 6: Pro/fat 8:00 p.m.
Easy meal, 8oz salmon + 1 cup veggies
prot (40) + Carbs (5) + Fat (12) = calories/290


Meal 7: Pro/fat
10:00 p.m.
1 can tuna + 3 egg whites + 1 tsp flax + veggies
white on the eggs are, approx 3g protein/eggwhite I believe, buy them in liquid form.. egg beats, easy to measure
(2360 cal) + (145carbs) + (60 fat) +(310 Pro) = Total My calculations

[Surfstud18]

The meals are spread out he can pack lunches, i'm sure it will take him 5mins to eat each of the meals. Get in a gallon of water a day. Those 4 times he does cardio are they AM Cardio? If not they should be he will lose more weight that way.

[Surfstud18]

He'll save a crap load of money is he goes to like costco as well.

[Surfstud18]

It will also be good for him to switch up his cardio one every 2 to 3 weeks like

WEEK A. 45min on the elpitcal
WEEK B. 45min swimming laps in a pool
Then back to WEEK A Make sence?

[bpm1]

Thanks for the link...but I don't understand.

My friend weighs 340 pds and this calculator says for him to eat 3200 calories a day for a sedentary lifestyle??

I would gain like crazy at that reccomendation.

He does not eat that much now and he is staying @ the same weight.

He consumes about 2500 calories day.

ok what kinda calories though? its easy to 3500 calories in a day if its crap(all carbs and fat which is what most people eat) but the point of this guide is to lose fat and not muscle, anybody can starve, its simple eat less than your body uses and youll lose weight but youll lose muscle too

[fossilfuel7]

It will also be good for him to switch up his cardio one every 2 to 3 weeks like

WEEK A. 45min on the elpitcal
WEEK B. 45min swimming laps in a pool
Then back to WEEK A Make sence?

Hey man thanks for all your help! I will definitley pass the meal plan and other information on to him for sure.

Looks like a solid meal plan for weight loss I might add.

Thanks again!

[fossilfuel7]

ok what kinda calories though? its easy to 3500 calories in a day if its crap(all carbs and fat which is what most people eat) but the point of this guide is to lose fat and not muscle, anybody can starve, its simple eat less than your body uses and youll lose weight but youll lose muscle too

Yeah he doesen't have much muscle anyway though...he just wants to get down to a normal healthy weight.

Thanks for your help!

[Surfstud18]

Yeah it should work for him he shouldn't be very hungry at the end of the day. Gallon of water and 7 small meals should do it for him make sure he does AM cardio before he eats though.