Friend over weight but is dedicated to fat loss

[Ryan121]

So I got my boy in the gym and doing cardio 5 days a week
Here is his layout : His goal is to drop to 180 - he is very overweight have a look. I arranged his diet as follows to the best of my ability but want your guys feedback and adjustments . I will send picture of him so that we can see his progress -

AGE 27
WEIGHT 211
BODY FAT 35
DAILY ACTIVITY GYM &CARDIO 5 TIMES A WEEK
DURATION OF TRAINING GYM 1HR CARDIO 1HR

TDEE 3153
BMR 2034.65
BMI 36.9
FAT% 35



FOOD CAL PROTEIN CARBS FAT

MEAL #1
OATMEAL (1 cup) 300 11 50 5
EGGS (5 egg whites) 100 11 0 1

MEAL #2
TUNA (5 oz) 140 30 0 2
AVOCADO (half) 161 2 9 15

MEAL #3
GROUND TURKEY (8 oz) 300 35 0 17
BROWN RICE (half a cup) 155 4 30 0

MEAL #4
GROUND TURKEY (4oz) 150 17 0 8

MEAL #5
PWO 195 35 6 3

MEAL #6
CHICKEN BREAST (8 oz) 240 41 0 8
BROCOLI (1 cup) 31 3 6 0

MEAL #7
CASEIN PROTEIN 120 24 3 1
COTTAGE CHEESSE (1/2 cup) 100 14 5 3

TOTAL 1992 227 109 64

[JohnnyVegas]

Are those weights and measurements before, or after cooking? Sorry for the seemingly silly question.

[Ryan121]

after

[cerealkiller326]

I think its too fast of a cut for him, your slashing almost 1600 cals from his TDEE and top of that he is putting down 2 hrs in the gym. He'll cut quick with the above diet, but he'll hit a wall fast and hard.

[gbrice75]

How did you arrive at a TDEE of 3150? That's not what I got based on his stats, not even close.

[musclestack]

I think its too fast of a cut for him, your slashing almost 1600 cals from his TDEE and top of that he is putting down 2 hrs in the gym. He'll cut quick with the above diet, but he'll hit a wall fast and hard.

I'm just curious, cereal....why do you think he would hit a wall after some time? And I agree, far too great of a deficit.

[cerealkiller326]

Im replying from my iPhone but there is a thread similar to this. Well not really but thr approach on the diet is. OP had a too big of a deficit that he no longer cannot loose weight. I'll be back dude.

Gotta slowly cut for your body to adjust unless it's a crash diet that some people get away with when done right.

Also forgot to mention your dudes TDEE is off.

[Ryan121]

bump - come guys I did a lot of work on this and have helped others - help me out a little here please --- kind of begging

[gbrice75]

bump - come guys I did a lot of work on this and have helped others - help me out a little here please --- kind of begging

What exactly are you looking for bro? I think we need to rework his TDEE before we can move forward with adjusting the diet itself. I don't know what formula you used to arrive at a TDEE of 3100, but I doubt it took bodyfat into account and therefore came out on the high end. Then add an overestimated activity multiplier and you wind up with a TDEE that's way off.

It's a guess at best right now, but i'm willing to bet this guy's TDEE is alot closer to 2500, my .02