Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
So my brother is 23 years old, weighs 198lbs (5ft8in). Last February he was 230 lbs, and he wants to get down to 175. He works out 5 days a week, M-F, He does a circuit weight training workout on MWF with 15-20 min cardio after. On the other 2 days he does 30-45 min of cardio (Elliptical, Treadmill, Basketball) He burns about 400-500 calories while doing cardio. He is eating about 2000 calories of day of good food. Lately he is stuck for the past few months on the same weight, and he was wondering what he should do. Any suggestions would be appreciated. If you have any questions, let me know. Thanks alot everyone!
Tell your brother to look up High Intensity Interval Training...or you could do it yourself. Essentially, "steady state cardio" as on an elliptical or treadmill will only burn calories while you're doing it. High intensity intervals (i.e. sprints/rest/sprint/rest,etc) will burn calories when you're NOT doing it. That may help give his metabolism a jolt.
Oh, and I would recommend focusing less on bodyweight, and more on pounds of bodyfat.
I'll second the advice on interval training. It's a main part of the program I'm working on now, and I'm having very good results so far. It's pushing me past those last 10 pesky pounds that are so hard to get rid of.
So my brother is 23 years old, weighs 198lbs (5ft8in). Last February he was 230 lbs, and he wants to get down to 175. He works out 5 days a week, M-F, He does a circuit weight training workout on MWF with 15-20 min cardio after. On the other 2 days he does 30-45 min of cardio (Elliptical, Treadmill, Basketball) He burns about 400-500 calories while doing cardio. He is eating about 2000 calories of day of good food. Lately he is stuck for the past few months on the same weight, and he was wondering what he should do. Any suggestions would be appreciated. If you have any questions, let me know. Thanks alot everyone!
Hey. I hope your brother is having better luck. Just remember the key is to keep your body quessing. Change it up from day to day. That seems to have really helped me.
__________________ Give Truth About Abs a try. It's working really good for me.
His body got used to doing the same things and now burns very little energy from it.
He will need to also incorporate free meals/refeeds (1 of each) every week to keep his body 'thinking' it is well-fed , so it will crank out more energy.
Last but not least: circuit training SUX for muscle retention. Let him lift heavy for low reps, do some HIIT on LEG day. So, he'll need to cut back to 3-4 days/week (my preference is EOD lifting) , and let the diet do the work for him.
DIET = wt loss
LIFTING HEAVY = LBM-retention
HIIT or metabolic work = calories burnt in the least amt of time (but quite taxing)
SS = extra, to be done daily but in a non-obtrusive way = lunchtime walks, taking stairs instead of elevator etc. , cycling or walking instead of driving..
And of course, if he's insulin resistant, let him cut way back on the carbs. But remember this also means: less energy. So NO complexes, NO metabolic work and very little HIIT. Just DIET + heavy lifting.
Brother has a question...
Give Truth About Abs a try. It's working really good for me.
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