Diet not producing results - Please help

[Pitbull]

Hi Guys

I need some help please. I've given the following diet to a friend of mine and I need some advice as to how to tweak it to get the desired results. The diet and training program as well as his stats are posted below:

My Friends Details:

Age: 25

Starting weight: 91.5kg

Weight after 4 weeks on program and diet: 90.5kg

Starting body fat %: 22% (measured with calipers)

Body fat after 4 weeks: 20.3%

Previous eating habbits: Breakfast - small snack or nothing
Lunch: Pasta, some meat, chicken etc
Dinner: snack or nothing at all


Training Program I gave him:

Monday - Chest

1.Warm up
1. Stationary cycle 7min
2. Rowing machine 3 min

2.Workout
1. Bench Press 4x 15, 12, 10, 10
2. Incline Flyes 4x 15
3. Peck Deck 4 x 20
4. Dumbbell Pullovers 4 x 15


Tuesday – Back & Abs

1.Warm up
1. Stationary cycle 7min
2. Rowing machine 3 min

2.Workout
1. Hyper Extensions 4 x 20
2. One arm dumbbell rows 4 x 20
3. Lat pull downs to the sternum 4 x 20
4. Trunk Curls 4 x 25
5. Body ball hip lifts 4 x 25


Cardio

Choose 3 exercises from the list of cardio exercises and do each exercise for 15mins. This will give you 45mins cardio in total


Wednesday – Shoulders & Calves

1.Warm up
1. Stationary cycle 7min
2. Rowing machine 3 min

2.Workout
1 Seated Dumbbell press 4 x 15, 12, 10, 10
2 Dumbbell Upright Rows 3 x 15, 12, 10
3 Machine Side laterals 4x 15, 12, 10, 10
4 Bent Over Dumbbell Side laterals 4 x 15, 12, 10, 10
5 Seated Calve raises 4 x 20, 15, 12, 10
6 Toe press on leg press machine 4 x 20, 15, 12, 10


Thursday – Arms & Abs

1.Warm up
1. Stationary cycle 7min
2. Rowing machine 3 min

2.Workout

1.Superset 1

Barbell curls Superset with Lying tricep extensions 3 x 12, 12, 12

Superset 2

Seated dumbbell bicep cheat curls superset with Tricep kickbacks 3 x 12, 12, 12

2. Body ball passes from arms to feet 4 x 15

Cardio
Choose 3 exercises from the list of cardio exercises and do each exercise for 15mins. This will give you 45mins cardio in total



Friday – Quads & Hamstrings

1.Warm up
1. Stationary cycle 7min
2. Rowing machine 3 min

2.Workout
1. Squats 4 x 20, 15, 12, 10
2. Leg Press 4 x 20, 15, 12, 10
3. Lying leg curls 4 x 15, 12, 10, 8
4. Standing one Legged Leg Curls 3 x 15



The Diet:

On Waking up

Animal Cuts
2 -3 cups of water

Morning workout

PWO
500ml Energade (sports drink with +- 40g of carbs)
1 Serving pure protein (25g of protein)

Meal 1
3/4 Cup of oats (measured raw)
4 egg whites
1/2 cup Grape fruit juice

Meal2
3/4 Cup brown rice (measured when cooked)
1 Large chicken breast
Salad or veggies

Meal 3
250g Hake or other seafood
Salad or veggies

Before Bed
1 tablespoon natural peanut butter or 30g Almonds


1 Cheat meal per week allowed

[JohnboyF]

The Diet:

On Waking up

Animal Cuts
2 -3 cups of water

Morning workout

PWO
500ml Energade (sports drink with +- 40g of carbs)
1 Serving pure protein (25g of protein)

Meal 1
3/4 Cup of oats (measured raw)
4 egg whites
1/2 cup Grape fruit juice

Meal2
3/4 Cup brown rice (measured when cooked)
1 Large chicken breast
Salad or veggies

Meal 3
250g Hake or other seafood
Salad or veggies

Before Bed
1 tablespoon natural peanut butter or 30g Almonds

Technically his old diet and this diet are not very diffrent, he is not eating enough. 3 whole meals pretty much...

1) he is working out on empty stomach.... not a good idea waste of muscle

2) 4 egg whites is only 14 grams of protein for breakfast

3) You need to encorprate more efa's in his diet... say meal 3

4) before bed... he is just injesting a fat meal where is the protein?

I suggest you take a look at the cutting sticky.