ok well this is for a friend...

Hes 6'1, 205lbs, 16% body fat 23 yrs old. He is pretty well trained at the gym and been goin at it for about 4 months now. He is pretty satisfied with his size but he is interested in getting ripped and lean..gettin down to maybe 8-9% bf. But his diet needs help. He stays away from things he shouldnt be eating but he doesnt have an actual diet to follow and thats what im here for.

First his workout consists of about an hour or hour and a half or so of weight training. And after his work outs he does 20-35 min of cardio on the elyptical or inclined walking Usually does 20-25 min elyptical than 10 min of walking or sometimes just 30 min of elyptical. He does the weigh training + cardio about 4-6 times a week.

His diet looks something like this

10am-2-3 eggs
12pm-protein shake
2pm-carbs
3pm-Broiled white rice with meat ( This guy is arab and eats White rice almost everyday)
--workout--protein shake right after
7pm-tuna or chicken and/or carbs

It doesnt look to great i know but thats what hes doin. He also takes about 5-10 glutamine everyday usually after the workout with the protein shake. He Takes the ***** 3-6-9 fatty oils twice a day morning and night. And a all day vitamin everyday. He was plannin on takin winni with some test but i told him to hold on untill his diet was set straight so maybe in about 2-4 months or so. But his main course meals usually always consists of rice with some salad and some protein. 2 days out of the week he eats broiled salmon or any other kinds of fish. He stays away from soda/candy/fast food as best but everyone cheats...and he does spurge once a week or so. As you can see from the pics he doesnt look too bad but he needs some fat loss he has pretty amazing genes...these pics are 2 and half months and before that he had practically nothing he was at 220 prolly 20+%bf..All natural... ANY INFORMATION WILL BE HELPFULL for him whether it be in the diet or excerice.
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