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HELP....determining most effective weightloss routine


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Posted by: 350Z

This post is for a buddy of mine.

He was told for his job that he needs to lose 28 lbs (currently 263lbs/6'2") this is what he does currently:

Eating:
Meal One : Egg beater omelet/1 shredded wheat biscuit/skim milk (275cal)

Meal Two: Protein shake (150cal) (whey protein)

Meal three: 1 can of tuna/1/2 can green beans/ 3 oz carrots (350cal)

Meal Four: protein shake (whey protein)

Meal Five: 1 1/2 serve lean turkey/broccoli/ carrots (270 cal)

Meal Six : protein shake (whey protein)


Workout:

Typically 2-3 cardio sessions per day

Run: 50 minutes
Eliptical: 50 minutes


He wants to lose the weight as quick/safe as possible and stay at down below 235lbs to keep the job...


I suggested to him that he needs to incorporate weight training for better results. He is concerned that the weight training will cause him to gain muscle (weight) which is not what he needs.

It is very important that he is successful. Any tips from you guys that i can share with him would be greatly appreciated.


Thanks

350Z


Posted by: Vieope

What is that job?


Posted by: 350Z

my friend is in the military.

My friend is going to have to go see a nutrionalist about diet and exercise. I am a little concerned about such "EXPERTS" and would like to make sure what I am telling him about weight loss/diet/exercise is right.

I REALLY NEED all your help in order to provide the best info to him for his weight loss.

Thanks
350Z


Posted by: Yanick

If he is really out of shape and has been sedentary for a long time weight training might make losing WEIGHT difficult as you will probably replace that fat with muscle and the scale might not change much. What's his timeframe? Does he have to just get in shape or he must be under 235 no matter what?


Posted by: LAM

Quote:
Originally posted by 350Z
This post is for a buddy of mine.

He was told for his job that he needs to lose 28 lbs (currently 263lbs/6'2") this is what he does currently:

Eating:
Meal One : Egg beater omelet/1 shredded wheat biscuit/skim milk (275cal)

Meal Two: Protein shake (150cal) (whey protein)

Meal three: 1 can of tuna/1/2 can green beans/ 3 oz carrots (350cal)

Meal Four: protein shake (whey protein)

Meal Five: 1 1/2 serve lean turkey/broccoli/ carrots (270 cal)

Meal Six : protein shake (whey protein)


Workout:

Typically 2-3 cardio sessions per day

Run: 50 minutes
Eliptical: 50 minutes


He wants to lose the weight as quick/safe as possible and stay at down below 235lbs to keep the job...


I suggested to him that he needs to incorporate weight training for better results. He is concerned that the weight training will cause him to gain muscle (weight) which is not what he needs.

It is very important that he is successful. Any tips from you guys that i can share with him would be greatly appreciated.


Thanks

350Z
That diet is almost completely devoid of fats and it very low cal. combined with all that daily cardio it is a recipe for disaster. he will lose a ton of LBM on that diet


Posted by: Vieope

28 lbs in 1 month ? 2 months ?


Posted by: 350Z

...he has not been given a time frame yet....but that will be an issue....at what rate should he try to drop weight...I told him shoot for 1 pound of fat per week..is that about right....last week he went on the above program and lost 15 pounds ....the doc told him not to do that...I agree....I think most of that weight was water...had to be.....he's freaked out right now and I'm trying to help him out....thanks for the replies!!!!!


350Z


Posted by: kvyd

just tell him to cut his calories and run. If hes not concerned with lbm and just weight.


Posted by: JLB001

usually 1 to 2 lbs is a good amount to drop per week. Anymore than that is not good. I would figure out what his maint. calories are and cut them by about 500 or so, try that for a time with cardio to see how he looses, if not, you can always adjust or tweak the diet accordingly.

If he did truly loose 15 lbs in the first week, it was most likely excess water that he had stored.

What I see in the diet above is not enough carbs or protein, you got to have carbs or he will crash. Plus the EFA's are needed as well.


Posted by: 350Z

....thanks for the tips...what are EFA'S What do you mean by crash? He's also my roomate.......he tells me that he's not hungry with the above diet....should he still aim for the 1g per pound of body weight for protien? Weight loss is the key but if he gets to 235 and is in complete sh!tty health he will not be able to perform his job......again thanks for all the help....

350Z


Posted by: Vieope

EFA´s Essential fatty acids, buy them in the form of fish oil caps.


Posted by: JLB001

Crash...meaning no energy.



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