http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385269665
Detox/Cleansing Diet

You can just estimate, alternatively if you really want to find your maxes for a week, that would be fine.

Is he willing to do keto???? if so...PLEASE give him this diet

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

That is the BEST diet for him with his approximate stats.

of course for a workout routine:::

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

This post was edited by SKCRaynor on Sep 18 2011 10:45pm

Hello there. OK I can easily help you.

For you to hit 130 lbs or under at 5'4", your BMR should be around 1,550 cals per day.

Exercise burns calories based on intensity and duration. For example, 30 minutes of moderate-level exercise should burn around 250 calories.

You will want to take in approximately 500 cals less than you burn per day. Example, if you are at 1550 BMR and you do 1 hr of moderate level exercise, your total calorie expenditure for the day should be around 2,100 cals. That means you'd want to take in around 1,600 cals a day AND exercise for at least 1 hour at moderate levels. If you exercise for MORE time or at a higher intensity, plan accordingly....but I still recommend approximately 1,600-1,700 cals a day regardless of exercise (unless you are doing 2+ hours of very intense exercise per day, then you will need to compensate with more caloric intake)

Anyway, assuming you are going to need 1,700 cals a day here is what you will want as a sample meal plan:

Meal 1 - 3 whole eggs + 3 egg whites + 1 oz cheese + 1/2 cup green peppers/onions + 1 small apple or orange (approx 400 cals)
Meal 2 - 40g protein shake + 1 cup of oatmeal + 1 tsp peanut butter (approx 300 cals)
Meal 3 - 1 large green salad with 6 oz grilled chicken + 1 tsp olive oil + vinegar (approx 300 cals)
Meal 4 - 1 large chicken breast (approx 6 oz) + 1/2 cup black beans + 1 cup broccoli (approx 300 cals)
Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of almonds (approx 400 cals)

You can adjust your meals accordingly, but try to keep the macros about the same which would be:

200g protein, 100g carbs, 55g fat

Also drink at least 1.5 gal of water per day (ice water preferred)

Hope this helps!

Take about 3-5 days off, ice the area, take anti-inflammatory meds, and drink plenty of water. Injury prevention is just as important as injury recovery.

Thanks a lot!
I just sent this to him. I'll see how he likes it

greatly appreciated.
what workout routine should i go with? and will i loose some muscle while i cut?

Is going on a two a days while cutting stupid? 2 muscles, not a cardio session and a weightlifting.

This:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine


You won't lose muscle as long as you train regularly and get enough protein and sleep.

No...2 muscle groups a day while cutting is perfect.

see this guide:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine