Brother is 275lbs 6'1 what diet?

[Jandy]

50/30/30... did you mean 50/30/20?

I did the math using his bodyweight, 275 x 12 (3300)... used those ratios and came out with

3300 x .5 = 1650 cals / 4(cals per 1g) = 412g protein
3300 x .3 = 990 cals / 9(cals per 1g) = 110g fat
3300 x .2 = 660 cals / 4(cals per 1g) = 165g carbs

412g protein.. is that correct?

Sounds really high

and is bodyweight x 12 a good deficit?

 

[KWKSLVR]

Crap, sorry dude, I was using the numbers on top of the keyboard . I meant 40/30/30 this should equate to around 330 g's of protein. As long as he can aim for at least 1g of protein per 1g of body weight, he's probably golden. Just make sure he doesn't mix his carbs and fats in the same meal (letting fats make up the majority of his evening eating activity unless it is post workout).

 

[Jandy]

Not a problem, greatful for your help thus far.

So, protein and fat and Protein and carbs are okay to mix, but avoid a lot of fat and carbs together? Would you mind giving a real meal example?

 

[KWKSLVR]

Sure, here's a couple:

Chicken Breast
Oatmeal
Green Beens
Whey Shake (just a scoop)

or

Hamburger pattie
Broccoli
Side Salad
Whey Shake

or

Salad with Tuna (no mayo)
Baked potato w/ butter substitute

The main thing is to split the calories over 5 or 6 meals a day if thats possible. Just make sure that one of the meals isn't something like a steak and potato, even if the daily calorie count allows for it.

 

[Jandy]

Sure, here's a couple:

Chicken Breast
Oatmeal
Green Beens
Whey Shake (just a scoop)

or

Hamburger pattie
Broccoli
Side Salad
Whey Shake

or

Salad with Tuna (no mayo)
Baked potato w/ butter substitute

The main thing is to split the calories over 5 or 6 meals a day if thats possible. Just make sure that one of the meals isn't something like a steak and potato, even if the daily calorie count allows for it.

Thanks, yeah I can get him eating 4-6 meals daily... why cant he put mayo on his tuna? Even if its low fat?

 

[KWKSLVR]

Well, if its low fat and the amounts are kept to just around a tbsp, he's probably ok. The main reason to avoid it is because the main ingredients are Modified Food Starch, Sugar and High Fructose Corn Syrup, all are horrible for ya. I know its only 10 cals per TBSP, but I personally avoid the stuff just out of principle. The main thing is that tossing 2 or 3 tbsp's of real mayo along with a baked potato is to much. Thats where the no mayo thing came in. Sorry for the lack of explination.

 

[dr0832]

"Chicas never Kneel" when your 15 and overweight. Thats why I say tell him to get on here and start reading all he can, start with the diet these guys stated and then jump into something like a TKD. I have recently been doing CKD and I can honestly say for more of a long term I would go with TKD because CKD is really not hard to follow, it just gets kinda hard and annoying with having no carbs before your workout to fuel you. I am only on it for 4 weeks so its not big deal for me, but for a longer term having carbs would help him stick with it much easier. I also would throw in a carb up every 4 weeks, eventhough your not suppose to on TKD keep sain. The only difference I can see is the fatloss may be a little slower on the TKD, but still 2 lbs a week of fat loss would be great. Just remember that the first week and 10-15lbs or so is water weight that you lose which will come back once you start eating carbs again, so don't be discouraged.

Also I would go for weight X 12 to start off for 3 weeks, then drop it to 11 then to 10 if he can handle it.