A friend of mine needs to lose 70PDs in around 7 months he's 6"0 250pds possible if he works extremely hard?

This post was edited by xXCrAzYsHoT on Jan 2 2014 11:02am

Easily. 10 lbs per month should be no problem, as a rate of 2.5 lbs per week tends to be very easy with a solid diet and exercise plan.

Have him try this:

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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


OR

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals



with this

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

Hey man I have a few questions.

I'm about 6"3' and reading 283 on the scale right now (but my mom said she went to the doctor and their scale was 4 pounds lighter, so I'm anywhere from 283 to 279)

I have fat in just rather unattractive places that I would like to focus on getting rid of. Mainly talking about my chest (man boobs) and pelvic area (FUPA). Is there anyway to focus on those while doing other work outs?

Also, I have been working out since I've gotten back from school and will continue to do so at school but I have problems with what I'm eating, I have no idea what to eat/when to eat. It's easier when I'm home, but I go back to school January 12th and at that point I'm stuck with whatever the school has, but I can also try to get things there as well. What hosuld I be eating/how much and when?


Thanks homie!

Hey there.

I would recommend you try to go and do the ketosis diet:


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


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


In addition, if possible, I would like you to also get into a good exercise routine.

Start with at least this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for beginners or maintenance


And add at least 30-45 minutes of cardio immediately after the workout each day, and cardio only on your 3 days off (at least 30-45 minutes worth).

Try to do HIIT cardio, which would be:

2 minutes fast walk pace
2 minutes jog pace
30-45 seconds sprint pace

REPEAT over and over until complete.

Do you know anything about olympic weight lifting? Clean and jerks and snatches?

Got any routines?

Great question.

I actually did have an olympic routine I made a few months ago, but I can't seem to find it.

Could you give me an idea of exactly what your goals are? Are you actually planning for olympic tryouts? Would you be interested in olympic weight lifting?

This type of diet simply wouldn't be possible at school this year. Not only the type of food but the amount of meals a day. Is there anything else you recommend?

You will still need to get the calories down, particularly the calories from carbs. In order to do this, you need to monitor exactly what you are eating and reduce your total calories around the 2,100 mark on workout days, and 1,800 on non-workout days. Stick to lean meats, green veggies, olive oil/avocados, and occasional carbs such as quinoa, buckwheat, oats, potatoes. NO SUGAR is to be consumed. At least 1 gal of water per day is also to be consumed.

To find out how many calories are in what you are eating, just go online and look it up.

How many meals a day do you think? What should I do to replace the carbs?

You can attempt intermittent fasting if it fits your schedule properly. In order to do this, you will go 18 hours WITHOUT eating (that includes the time you sleep) and then 6 straight hours in which you are to eat your daily amount of calories.

Example:

Sleep from 9pm-5am
Workout from 6am-7am
Class/etc from 8am-12pm
Misc from 12pm-3pm

Then from 3pm-9pm you are enabled to eat. That 6 hour window can contain as many or as few meals as possible, as long as you hit the calorie requirements.

NOTE: during the rest of the day when you are fasting, you can drink as much water as you want.

You aren't going to "replace" the carbs with anything. You are going to simply eat lean meats, green veggies, and good fats as much as possible. You can consume carbs, just reduce them in general which will in turn reduce your calories to the levels we need.