diet info

[sawyer86]

Just wondering if anyone can help point me in the right direction. My friend has asked me to put him a diet together. He eats crap and likes a drink but hes trying to sort himself out. Hes 27 years old 5ft 9. 174pounds 17% bf. He wants to drop bodyfat and just get some sort of shape. I only ever do a lean bulk so im unure on exactly what to do for him. What macro split? Any input would be great.

[-KJ-]

Well a 40/40/20 split or IMO a 50/30/20 would be good to start.

Same foods as a clean bulk just smaller portions.

Workout the same to maintain / possibly gain LBM.

Add cardio HIT and MISS to speed up the process. Without a diet that's all I've got mate

[sawyer86]

Thanks man. Havnt put the diet together yet was unsure on where to put his carbs and fats firstly. How many calories would you say to start him on?

[Back In Black]

Does he work out? How often? Cardio?

[sawyer86]

Hes just started training with weights 3-5 times oer week. Im on at him to do cardio. And hes got a manual job.

[-KJ-]

Does he work out? How often? Cardio?

These are questions I didn't ask... I would think 2000 is a good place to start and reduce from there but again depends on workout and cardio!

A slow cut would be good to add that 'shape' your talking off.. He won't lose too much LBM if any.

[Back In Black]

These are questions I didn't ask... I would think 2000 is a good place to start and reduce from there but again depends on workout and cardio!

A slow cut would be good to add that 'shape' your talking off.. He won't lose too much LBM if any.

^^good place to start I agree, as he has a manual job. Weekly measurements to be taken and changes made as and when.

I don't think he is gonna need 250g pro though, I'd start him along the lines of

210g pro
190g carbs
45g fat

[sawyer86]

Thanks kj and bib. Ill put somthing together for him along those lines. Have to be something he can stick to though.

[-KJ-]

Yeah I agree... I should have worked out his calls before recommending a 50/30/20 split which is what I recommend for people who are higher on the bf%

I like that macro breakdown.
Regarding measurements I'd take weekly tape if possible to show where is 'changing'. Keep an eye on weight loss after the initial first week and go from there.

[Back In Black]

Don't be too harsh on food choices, just get him to hit his macro's to start.

[-KJ-]

Don't be too harsh on food choices, just get him to hit his macro's to start.

Stick to basic just leave out the crap that he has been eating. Constantly tell him he can't out train a bad diet....

[sawyer86]

I just hope he trys when im doin this for him.

[-KJ-]

I just hope he trys when im doin this for him.

Once you give Nd explain what has to be done your job is done...

Motivate him once you see an effort on his part.

[sawyer86]

Yea i will. Ive already tried to guide him now hes asking for the diet so hopefully it works out.

[-KJ-]

Yea i will. Ive already tried to guide him now hes asking for the diet so hopefully it works out.

Well best of luck..

Keep us posted!!

[sawyer86]

Thanks man.