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 Training Discussion Board
 Friend needs helping cutting
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| Author | Topic: Friend needs helping cutting | ||
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Amateur Bodybuilder 
Posts: 131 |
I have a 350lbs friend who has convinced me he commited to losing weight. He is a very healthy person...as far as dieting goes...he is genetically fat. I'm just wondering what tips you can give me that I can pass on to him to lose his fat more effectively. BTW...he won't take any drugs....strictly natural.    | ||
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Cool Novice 
Posts: 41 |
BRO I' ADVISED DO THE BASIC BB ROUTINE,I NEVER BELIEVE IN CARDIO BUT DEADLIFT AT LEAST ONCE A WEEK,TRY IT IT'S WORST THAN ANY CARDIO, & GET A WHEY PROTEIN "DALTON520" FROM www.proteinfactory.com I LOSE FATS WITH IT BETTER THAN ANY THERMO ORODUCTS.  | ||
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Amateur Bodybuilder
Posts: 131 |
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Cool Novice
Posts: 29 |
The most important thing to do is diet. Have him find his basic calorie requirement. I posted this off of Cyberpump.com it tells you how to calculate it. Your basic calorie requirement. Bodyweight / 2.2 = __(A)___ A=kilograms (A) x 24hrs = __(B)__ B=RMR (Resting Metabolic Rate) (B) x .06 = __(C)__ (calories used for digestion) (B) x one of the following factors: .30 for weight training or slower metabolisms If I use myself as an example here, my formula would look like this: 180 / 2.2 = 81.82 kilograms Now let's add them up 1,963+117.82+588.90 = 2,669.72 (round up to 2,700) calories per day. Now I have starting point to work with now and from here I can make adjustments more intelligently and accurately. If he wants to cut fat, he should slowly cut calories. Have him try his basic calorie requirement for a couple of weeks and get his body fat % checked. If he feels he hasn't lost any bodyfat, he should cut maybe 50-100 calories. Then wait a couple more weeks and see if he lost anymore and if not, he should cut back 50-100 more calories. It's not good to change the amount of calories you take in too quickly. You should never below 2200 calories. Even 2200 is pretty low. He should be losing 1 pound a week at the most. If he loses anymore, he's probably losing muscle also. I always keep a balanced diet. 60% carbs, 25% protein and 15% fat. I never go below 15% fat. When people try to lose weight they take in 40% calories from carbs; 40% protein and 20% from fat. Which is okay to do. ------------------  | ||
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Amateur Bodybuilder
Posts: 176 |
Hey use the formula above and drop the carbs and teach them to eat every 2-3 hours small meals also have them right everything down it will be a great way to know what is working I've done it and they can also 6yrs ago I wa 350+ with a 51" waist now I compete and just took third for the New England heavy weight 225 4% ------------------ | ||
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Amateur Bodybuilder
Posts: 96 |
You guys are right about the diet thing, and the weight training to build up muscle to eat away at the fat. But this guy definately needs cardio... He probably wouldn't be able to run sustainably, but he could walk. Perhaps instead of driving his '86 Toyota Tercel to work which is a few short blocks away, he could walk. Hypethedically speaking. Just a suggestion. | ||
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Amateur Bodybuilder
Posts: 208 |
your friend needs to get his diet perfect then he needs cardio with strength training to burn off fat while gaining muscle,the priorites go like this diet training supplementation ------------------ | ||
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Amateur Bodybuilder
Posts: 131 |
Ok...thanks for the help guys. BK....haha, lol | ||
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Amateur Bodybuilder
Posts: 131 |
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posted August 27, 2000 02:45 AM