Brother is 275lbs 6'1 what diet?

[Jandy]

Hi guys, first I'll introduce myself. I'm Jandy, 17, over from bb.com. Gotten a little sick of all the bs over there and have found your forums a lot more cozy. Personally I am 180lbs at about 17% bf at 5'11, been weight training seriously for about 3 years.

I've recently gotten my brother into lifting in order to lose some weight. He's 275 and 6'1 at age 15. He's doing great so far and is pretty naturally strong, with his deadlift, bench, and squat well over mine when I first started. Here's the current split I run with him:

Back/Traps
Deadlifts
Pullups
Chinups
One Arm Rows
Shrugs

Chest/Shoulders
Bench
Incline Bench
Dips
Shoulder Press
Side Laterals
Reverse Flys

Wed
Rest/cardio

Thrus
Legs
Squats
Leg Press
Stiff Legged Deadlifts
Standing Calf Raises
Seated Calf Raises

Fri
Bicep/Tricep
BB Curls
Hammer Curls
Close-Grip bench
Dips
Skullcrushers

This routine has not let me down in the past year, requiring only some negatives and supersets to break through plateaus, and its not a huge workload, so I figured he could get right on it without overtraining. Which since he is getting stronger, I am confident he is not.

My big question is what kind of diet I should get him on. He seems really dedicated so I think he could follow even a low-carb one, but I don't know what kind of diet is really suited for an overweight beginning lifter.

His biggest goal is obviously fat loss, but he also would like to build some muscle. Which I know is not really possible, except for beginning lifters, so hopefully this will happen in his first couple of months (he has been training with me for 3 weeks)

So with fat loss as his main goal and his lifting regimine I have the following questions:

What kind of diet would be best suited for him? Low-carb? CKD? TKD? Atkins(bah)? High Carb high protein low fat?

Should he be taking whey or any supplements?

How many times a week should he be doing cardio? At what intensity and for how long?

Any advice would be greatly appreciated, thanks for your time.

 

[KWKSLVR]

I'd stick him on a CKD for 12 weeks (with CLEAN refeeds) and see how he responds to it. If he gets frustrated with it, just remind him that it isn't a permanent fix and if he can tough it out it'll be worrth it.

I think the cool think about CKD's is that it's a diet that can be useful in teaching you how to eat for the future. As he cuts on down (be sure to monitor his LBM) he can swap over to something more balanced that he can stick to forever.

As far as protein, I say the more the merrier . Actually, the more I think about it, the more I'm inclined to say that at 15 he shouldn't do a CKD. Get him to cut his Hi GI carbs and have him focus on:
Oatmeal, Chicken/Fish/Lean Ground Beef and fresh vegetables. Add in some quality Whey (check out Protein Factory and AlltheWhey) making sure he gets at least 1g/protein per 1lb. of body weight. At 15, Whey and a multivitamin is probably all he should try.

As far as cardio, see if he can manage around 45 minutes of low intensity cardio 3-4 times a week (in the morning on an empty stomach).

 

[KWKSLVR]

In addition, let his cutting diet be a time for him to focus more on his weight lifting form than actually putting on a lot of muscle. Emphasis "first things first" and, at least for now, the primary goal is to lose not weight, but body fat and preserve as much LBM as possible.

 

[Jandy]

Thank you for the reply!

How does something like this sound:

275lbs x 12 = 3300 cals... good enough deficit?


Double scoop protein shake in the am, for a good 46g of prot

Double scoop protein shake after workout for a good 46g of prot

rest of cals from Tuna/Mayo, eggs(Whites only?) chicken, other meats and fish, cheese, and perhaps pasta?

 

[KWKSLVR]

How many meals a day does he have time to eat? 3,4,5,6?

He should definately get a protein shake in the AM after cardio. I'd add in a couple tablespoons of All Natural Peanut Butter as well (if you have a blender). This makes a good source of EFA's and a better tasting shake. It would add 16g's of fat and 8g's of protein to the meal (along with 6g's of carbs). I would definately leave pasta out of it. If he likes starches, find a way to work in:
Oatmeal (not instant)
Yams
A small potato
and remind him that its best to get these in earlier in the day. If he's just had an intense workout, he might want to drink that double scoop protein shake with a bowl of oatmeal. His body will be looking for something to rebuild his muscles with post workout.

I have a feeling that as long as his calories are controlled and his hunger is under control, he will be successful with a more balanced approach to his eating instead of an actual "diet type". I know he has a long way to go, but he still has youth, and probably somewhat of a metabolism on his side.

 

[SoreArms]

Personally, I think CKD might be a bit too strict a diet for a begginer, specially someone who does not have basic knowledge about their nutrition. I think that it might be better to take a couple of months and learn a good diet and learn something about nutrition and foods. CKD should go much better once that is accomplished. This is how I started back into November, and I'm just feeling ready to try CKD. This is just me though. Plus at 15, he's still a growing kid, certain diets might deprive him of certain macro and micro nutrients that he might need to develop properly.

Do teenagers need more carbs in their diet to fuel the body through the puberty and all other growing/developing changes at that age?

 

[KWKSLVR]

I agree man. At that age he should be able to be successful while maintaining the ability to still be 15.

 

[~SC~]

Yeah at 15 the only CKD he should be doing is......

"Chicas Kneeling Daily"

~SC~

 

[Jandy]

lol so what kind of protein/carb/fat ratios would you suggest?

 

[KWKSLVR]

I think a 50/30/30 P/F/C would be a good place to start simply because it would allow for enough of a balance to allow plenty of healthy hi GI carbs and plenty of quality fats. Protein can be easily obtainable through tuna, chicken and whey.

Anyone else have suggestions?