Help with Macro ratio

[armyranger516862006]

Ok guys my cousin will not create a profile so i am using mine. He is 280lbs 25% BF 6ft. He also does a lot of walking at work. I am wanting to set him up with a diet that would help him drop fat without losing any muscle if possible. Like give me an example of were you guys would put him with calories and macros? Thanks!

[armyranger516862006]

Also he said he will add in cardio about 3 times a week at about 20 minutes of a steady pace jog for now.

[--->>405<<---]

ranger welcome man. IMO if ur cousin is serious about losing fat and getting in shape he should create his own profile so he can benefit from the knowledge on this board and get over whatever problems hes having about not wanting to create a profile.

however to answer ur question:

good rough starting maintenance: LBM x 15

for him this would be:
280 x .75(%LBM) = 210(lbs LBM)
210 x 15 = 3150cals (rough maintenance)

to lose fat u wanna create a deficit from maintenance. 500cals is a good start

3150 - 500 = 2650cals

i suggest he read: http://forums.steroid.com/showthread...g#.UFhuHo2PW6N

i prefer low carbs (60/20/20) but at his weight he could prob start at maybe 50/30/20 pro/carb/fat split.. i would think the deficit + clean eating would be enuff to have him dropping fat for awhile.

he should plan to increase cardio to 5-6days per week 45mins moderate intensity. i suggest doing cardio in the am before eating or PWO..

[armyranger516862006]

Thanks i am glad to be here with the Pros! He is gonna create a profile now haha! That is exactly what i was going to tell him to do! 2600 Calories sounds about right and i like the LBM calculator, most people would try and support there damn fat haha! I will read the article! As for cardio i will tell him to try and increase a little bit! Thanks man!!