Diet for 16 year old

[youngbuck22]

Hey guys,
i have a cousin who is 16 years old, he weighs about 250-270 lbs.
He is really overweight, and after all this time, he wants to change his ways.

Im trying to construct him a diet, which suits him since he is only 16. No AAS obviously, just a clean diet, and i will tell him to do cardio regularly, so where he can atleast shed off 10-20lbs to start off.

Just wondering, what you guys would suggest as a good diet for him to follow, him being 16, and use to drinking 5-7 cans of coke a day, and eating junk food.

Hope you guys can help.

Thanks

 

[gentoo]

Just to start off I think that by stopping the cans of coke which probably come out to 750-1000 calories of just sugars should help. Then depending on what he eats for junk food, say he gets a meal, just get the burger without the fries. That should help take off quite a few calories.

Then you can have him start replacing some of those meals with something better. I would recommend more specifics, but I'll leave that up to others with more knowledge. But basically vegatables, oats, brown rice, lean meats and blah blah blah. Just cutting out a majority of his sugar might be enough for now and then you can work on fine tuning.

But first get rid of that soda. I personally believe a more gradual change is in order. I used to have that type of diet and going from that to a super clean diet would not have worked on me. My biggest obstacle was the soda. Once that was cut out and I actually started working out, you kinda start wanting to eat better. At least I did, but I still like my junk food, but in much smaller proportions now and rarely do I have a soda.

 

[Sim882]

Yes, the main thing is to scrap the sodas (could replace them with diet coke initially), and then I would suggest that he simply changes his eating habbits in terms of quality of food, not quantity. Normally breakfast is the easist to change, and then I suggest bringing lunches to school (e.g., wholegrain bread + tuna/salmon/chicken breast). I'm sure there would be some ridicule if he was to bring brocolli + chicken breasts to school, so I wouldn't suggest that one.

It will help however if his family co-operates and supports his lifestyle change, e.g., through buying healthy food

He needs a diet he can stick to, so I wouldn't suggest overly low carbs or anything like that.

By adding 30 mins of cardio, and eating clean foods instead of crap, he may lose a fair bit of weight simply by this change + the benefit of a youthful metabolism (e.g., growth spurts and that). If in 2 months there is no change, perhaps then he will need to start calorie counting and stuff like that.

 

[xrsist]

good info already given. get him hitting the boxing circuit and swimming 4-5 days a week.