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01-25-2007, 07:54 PM #1
Need help on what kind of a diet to choose
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.
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01-26-2007, 03:40 AM #2
Bump.
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01-26-2007, 11:21 AM #3
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.
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01-26-2007, 01:07 PM #4Originally Posted by Prada
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.
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01-26-2007, 01:16 PM #5
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
Last edited by bpm1; 01-26-2007 at 01:26 PM.
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01-26-2007, 01:43 PM #6
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.
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01-26-2007, 01:47 PM #7
Okay easy how about this
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01-26-2007, 01:47 PM #8
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
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01-26-2007, 01:48 PM #9
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.
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01-26-2007, 01:49 PM #10
He'll save a crap load of money is he goes to like costco as well.
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01-26-2007, 01:50 PM #11
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?
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01-26-2007, 03:30 PM #12Originally Posted by fossilfuel7
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01-27-2007, 12:46 AM #13Originally Posted by Surfstud18
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!
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01-27-2007, 12:48 AM #14Originally Posted by bpm1
Yeah he doesen't have much muscle anyway though...he just wants to get down to a normal healthy weight.
Thanks for your help!
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01-27-2007, 10:28 AM #15
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.
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