Weight Loss

I'm posting this question for a friend. He has recently been going to the gym to try and lose a few lbs and get back in shape. His stats are 5'11" about 255lbs. I would say about 20% BF. He has been going to the gym around 5am, 5 days a week splitting up his workouts I believe 2 days lifting, 1 day cardio. I/He was wondering about a diet plan for weight loss. I really don't have any advice for him seeing as I am a hardgainer and have been trying to gain weight. Protein/Carbs amounts? Should he eat before going to the gym. There will be no AAS use. Does his workout sound ok? Any advice/info would be appreciated. Thanks.

Just right off the bat he is not doing enough cardio. He needs to incorporate more cardio gradually... How long does he do cardio for?
Also is he an endo? The reason I say is that is where I used to be in the offseason 255-265 at around 18%BF but in the past few years after competing and dieting for so long,I have been able to control my BF to under 10% in the offseason which is cool for a normally fat boy like me. As you know its so eay to gain muscle but you gain BF as well, and unfortunately it takes us longer to lose the bodyfat compared to ectos and mesos.
What is his caloric intake presently?
For me, I gradually cut all breads, dairy, rices, potatoes out. I don't even miss them anymore. Carb sources come from veggies, leafy greans, oatmeal, sweet potatoes.
I don't eat carbs past the fourth meal which for me is early afternoon.
One thing is that he should be eating at least 6 meals a day to keep constant fuel in the body. As far as eating before the gym- I don't because I like to do cardio on an empty stomach but there are differing schools of thought on that.
How about some more info???

Thanks for the quick response. I believe his cardio is 3 X a week...some days for 20 mins, other days for 45 mins. What would you suggest on this?

His current calorie intake is small. Doesn't eat breakfast, which I told him to, lunch is usually a sandwich, then dinner. He doesn't eat clean at all. I wish I knew what to tell him, but I eat everything in sight...and that's bad advice...lol.

And yes, he is definitely an endomorph. I'm going to try and get him into protein shakes and eating cleaner, more frequent.

Thanks for your time MMX.

As far as cardio, he needs to be doing at least 30 minutes at least 4 times a week. He needs to gradually work his way up to 45 minutes per session. Again it sounds like he is my body type, so this is the minimum of what is needed. Breakfast, which for him is post workout, is very important. Even if its a bowl of oatmeal and egg whites, its better than nothing- your body needs to be replenished and he is doing himself a disservice by not eating breakfast. You can also go the protein shake route- there are plenty of good powders that have a lot of protein, but are easy on the carbs- I like Isopure the best. But remember you do need the carbs post workout like oatmeal.
It is a lot more difficult for endos as I stated in the past post- but if he really wants this work, he really has to make a more concerted effort with it. As I said, he really needs 5-6 meals a day - no less. Take advantage of a lot of great protein sources like chicken breasts, lean red cuts of meat, lean pork, turkey and seafood. I prepare my food early in the week for the entire week. Its easy then to add a salad, or cut up cucumbers, tomatoes or some sweet potatoes. So much variety to take advantage of. Lots of ways to spice up foods without adding salt- you want to reduce his sodium intake as well. Again it all has to be gradual, and more importantly he has to have the willpower to do it and not want to eat what you are eating- two different body types. The thing to always remember is its a lifestyle change....

cardio in the A.M. on an empty stomach 4-5days a week for 45 mins low intensity (more muscle sparing)...every so often he can throw in some high intensty cardio etc just to stir it up..does he have any heart conditions etc?? if not tell him to get a ECA stack or even some clen if you can talk him into it...as far as aas usage not being an option thats fine because aas don't make you loose weight..diet and cardio do....high protein/moderate fats (EFA's) low to moderate carbs but tell him no carbs after say hmmmm 3-5o'clock....this is just a general guideline i am sure mmx2 can give you some more details...i mean damn look at his avatar if someon can get shredded its him

damn mmx2 you beat me too it LOL

You guys rock! Thanks again!

irishpride said:

damn mmx2 you beat me too it LOL

Click to expand...

Yeah , I know you beat me too bro!!!
I will tell you PJT, that it's not an easy thing to accomplish- your friend has to be patient and really committed to this...

That's my fear. I've been friends with this kid about 12 years now and I know him to well. He will just want the fast results. I've been lifting over 10 years now, so I love the stuff...hopefully I can keep him into it. BTW, is that you in the avatar? Look's awesome!

For a weight loss you,you completely care of your meal,you take a vegetables,fruit,juice this all are good for a health,and if you do a exercise then it burn your calories,for a weight loss you avoid a much calorie food,I think it help you.

Hi PJT,
Do suggest your friend to add fresh fruits and vegetables in his diet plan. Drink as much water as he can.
Exercise for 5 days in a week and 2 days for cardio. It will guarantied help him in losing weight.

Hey PJT.give suggestion to your friend to use vegetables and fruits and drink water more then 12 times in a day and tell him that he should do exercise about 30 minutes regularly.These are some healthy tips which will be good for him.

Hi PJT,
Too few calories and more exercise can lead to weight loss.Take a vegetables,fruit,juice this all are good for a health,and if you do a exercise then it burn your calories,for a weight loss you avoid a much calorie food.....

Weight loss is a big disease for the people. We using fruits and vegetables are good for health and they are also helpful for weight loss.

Hi Guys......I would like to share some tips to loss weight that might be beneficial for those who want to lose weight rapidly these tips are :

Drink Fruits Juices and Purified Water
Do Exercise daily especially early in the morning
Take proper sleep

Weight loss, in the context of medicine, health or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose.

Well weight loss is a big issue for many people and it must be sorted out in order to look fit and smart and there are many solutions to lose weight but the main problem is to follow them and act upon them.

Yes Allen i agree with you. There are lot of techniques to lose weight but it is important that how we follow and act on these techniques. For a weight lose there is need a regular exercise and proper diet plan.

A good diet is also necessary to loose weight. Tell him to take green tea in the morning. It helps in burning fats. And also do swimming or running because they are very effective in losing weight.

There is no doubt in it that weight lifting is really good to burn the calories and fat but with the use of the weight lifting, we should also concentrate on the food that we use in our daily life to get the better results.