Need help

[LrdViperScrpion]

Hey, I'm trying to figure out a diet for my brother. He's 16, 170 pounds, 5'8", and although I am not trying to sound insulting, he is a pretty big fat guy. He works out and does Tae Kwon Do with me, so making sure he maintains muscle mass or if possible increase mass is a bit of a priority, but at the moment, getting him to shed some fat is far more important. I recommended he try eating similarly to me though I realized that he is a bigger person and therefore even if he is trying to lose fat has to consume more calories, so I'm not quite sure where to begin. Any advice would be greatly appreciated. Thanks.

 

[w8lifter]

Well, if you're eating healthier than he is, I think he should be eating like you, perhaps he needs slightly bigger portions than you but he should still eat the same foods as you! Cut the sugar, cut the junk. If he's not eating adequate protein, make sure he starts...lean protein, slow burning carbs, lots of veggies, good fats!

 

[Arnold]

that's about it...make sure you/he consume 5-6 small meals per day, high in protein. He would probably benefit from cutting down or out his carbs. that is what I am doing currently (low carb/high protein)

What is your current diet, and what is his?

 

[LrdViperScrpion]

My diet sounds as though it is basically yours, Prince, 5-6 meals high in protein a day, and limiting carbohydrates. My brother on the other hand consumes little protein other than the shakes I have him drink and the majority of his calories come from carbs. I am advising him to eat closer to how I eat, I was just seeing if anyone on here knew a good guideline on the amount of calories he should consume, I'm not even sure how many I am supposed to consume a day.

 

[dvlmn666]

Well for me, I'm at 207 right now, and according to fitday, basil calorie use is 2083 calories/day.

If your so worried about him losing mass as well. I'd say go with the 5-6 meals a day, and try for a 50/30/20 split. p/c/f

Make sure at least 3 of those meals are real food though, not just protein bars and shakes, I made that mistake for a while, and ended up getting stuck and always hungry. After I switched I was full longer, and actually by eating the small meals wasn't starving by the next one.

Also make sure he's drinking plenty of water. This by itself will help him feel full more.

I'm not a pro at this stuff, actually just been lifting for 2 yrs, but this was what worked for me. Since new years lost 13 lbs, and down 4 pants sizes, while lifting the heaviest I've ever lifted to date.

If he tries it let me know how it works. W8 knows her stuff about dieting to. Maybe she could give me some pointers on what I'm doing as well.