need your help guys

[getfit28]

I have a friend with high bf. His stats are 38yo, 6.1 ht, 238lbs.. he was in ok shape a couple of years back & cycling prohormone... As you can see he's out of shape and to top it off he wanted to cycle the real stuff.. I told him no and to loose bf first.. I know what works from me but I still don't understand how to calculate calories to loose weight.. I'm thinking that he should eat about 2300-2400cal daily which will consist of 200g protein, 250 carbs and 60g of fats.. how does this look, am I on the right track?.. he's working out 5x a week lots of cardio..

[getfit28]

Bump

[Icy]

First thing I notice is that he would need to take in exactly or more than 238g of protein to help reserve the muscle he has. Probably should cut down fat for that. And there are plenty of macro calculators to help out. I would say have him start out at 2500 calories and see how that works for him.

[getfit28]

First thing I notice is that he would need to take in more than 200g of protein to help reserve the muscle he has. Probably should cut down fat for that. And there are plenty of macro calculators to help out. I would say have him start out at 2500 calories and see how that works for him.

I figured it out. Did his BMR and tdee and I came up with 2900 cals.. 345 protein/ 200 carbs / 80 fats... thanks

[ChrisG217]

Jus a recommendation on the cardio note, SPRINTS ON A TREADMILL, that should help a lot. Especially after a weight session. I'm not knocking on the whole "do 45-60 min of cardio tip that I see a lot on here, but in my opinion, 60/60 sprints on a treadmill for 5-10 rounds works better than the usual 45-60 min of regular cardio. Get the heart racing, then walk, etc etc etc

[Icy]

I figured it out. Did his BMR and tdee and I came up with 2900 cals.. 345 protein/ 200 carbs / 80 fats... thanks

no problem. Make sure he weighs himself each week and adjusts his calorie intake depending on his weight gain/loss. Remember those calculators are just an estimate

[Back In Black]

How fat is he?



There's no point working out requirements based on total body weight.

[getfit28]

How fat is he?

<img src="http://forums.steroid.com/attachment.php?attachmentid=148462"/>

There's no point working out requirements based on total body weight.

Yes, I did his bf and he's 20-25