Ali

my mate who is kind of fat wants to lose weight. I had told him to sign up to this board but the problem is that he hasnt got a pc. So im going to be posting for him starting 2day, asking questions that he wants answered. I had told him that ill help him but he said he wants "other people" to help him aswell. He was on a clean bulk that turned out to become a dirty bulk, so now hw just wants to lose weight.

his bf is 25%
his 15 yrs old same as me
he used to smoke but he has given up


he wanted me to ask for a diet for him on this forum, what he should eat and how much exercise he should do. He goes gym saturday and sunday only

my mate wanted to get his bf to about 13% and he wanted to know how long it will take him

if u have any questions for my mate let me know and ill send him a text asking him

Thanks A Lot

Abyss

If he really wants to make changes, he has to go to the gym more than that. Go on BB.com, they always have some crazy good articles and hear also. What are his stats? weight, height.

Tell him also to eat very high protein, low carbs, not too low, but depends on off days keep them low, lifting days keep them preety high, and cut out junk food and also keep the good fats high.

Ali

right ok
his weight is about 115lbs and he is taller than me so about 5'6

ill try to convince him to go to gym about 4 times a week

Striker

If he can't get to the gym everyday tell him to atleast do cardio if he's trying to lower his bf. Also what's his diet currently?

Ali

junk food

he wanted a diet from here seen as he has just started

daww

are you sure he only weighs this much? i'm heavier than him, and we are almost at the same height! just asking!

JellyBeans

If hes 25% bodyfat I suggest he doesn't workout he just gets a good diet and lots of cardio. After He loses the weight then he can start a clean bulk. IMO this is the best way because he doesn't have much muscle anyways considering hes 5'6 115 pounds and 25% bodyfat!

1quick1

Give him this list of food. Help him find his BMR and go 200-500 calories less then that a day. When you find his total calories just make meals with foods off this list that are equal in size. For example if he needs 2400 calories to lose weight have him eat 6 - 400 calorie meals.

Attached Files

Healthy Foods.txt (1.3 KB, 6 views)

Ali

yes he weights that much

thanks every1 for the info, ill let him knw

Ali

my mate wants to know

"what bodyfat percentage do i need to get rid of the bitchy tits"

Ali

so i went gym 2day for chest and arms and saw my mate there!!!

he wanted 2 knw

"will the fat slowly dissappear after a while if i clean bulk, not completly dissappear but some of it?"

Pfabrizi1

Yeah, beginners who clean bulk will lose fat AND gain muscle as long as the diet is strict and very clean. It will slowly "melt" away, but it doesn't happen overnight. Eventually of course the clean bulking is going to get slower and slower so he is going to have to decide whether he wants to get rid of the fat or gain muscle first. IMO its possible to do both at the same time, but it takes much longer, I'm sure he wants to get rid of the fat quickly. Tell him to make sure he does some cardio as well, even if it is just walking for an hour or so it will help not only w/ losing fat, but getting him healthy overall.


Is it possible he is at 25% bodyfat at 115 pounds and at 5'6 though??

Ali

ok

i saw him at gym 2day and he weighed himself it was at 9 and a half stones

Pfabrizi1

Thats about 133 pounds I think, thats possible at 25% bodyfat. 115 at 25% bodyfat sounded a little low.