Diet and exercise help

Gavin "shels"

Right I'm posting this for a mate. Basically he has a body fat of just over 13% and he wants to get it down to 10% or below in 3 months. This is the diet I've suggested to him trying to include some of his usual diet in it, I'm no expert hence why I'm asking for help here on it.

Diet
Brekky - Porridge, Oatibix or Weetabix & tea

1st Lunch 11am - Some brown bread with jam
2nd Lunch 1pm - 2 boiled eggs, tea & toast

Snack - Almonds, cottage chesse + some fruit (basically some protein based foods + fruit)

Dinner - meat (different meat most days), carrots/peas, spuds (possibly more greens)

Snack - few slices of pineapple & glass of milk



He wants to increase his stamina and also his speed (with regards to his Martial Arts), I've suggest doing some jogging and sprinting once or twice a week to him but at the moment this is his exercise routine:

Exercise
His does 4 martial arts classes a week:
Wed night - Karate
Fri night - Taekwon-do
Sat morning/afternoon - Taekwon-do & Karate

crotalus667

Diet
Brekky - Porridge, + protein (Id say it's best to get it from eggs here)


1st Lunch 11am - protein shake
2nd Lunch 1pm - steak + veg mainly greens



Snack - protein shake

Dinner - meat fish or chicken, mainly greens

Snack - low fat cottage cheese

davyjose

Gavin shels wrote: »

I'm no expert hence why I'm asking for help here on it.

Diet
Brekky - Porridge, Oatibix or Weetabix & tea

1st Lunch 11am - Some brown bread with jam
2nd Lunch 1pm - 2 boiled eggs, tea & toast

Snack - Almonds, cottage chesse + some fruit (basically some protein based foods + fruit)

Dinner - meat (different meat most days), carrots/peas, spuds (possibly more greens)

Snack - few slices of pineapple & glass of milk

WAAAAY to many Carbs. 1st lunch is fat person food to be honest. He needs protein at EVERY meal as well, and ditch the pineapple/fruit for a snack. Have some kind of green vegetable instead: If he wants a lower bf he's gonna have to eat for purpose, not for pleasure!

The diet you've given him is likely to raise his bodyfat.

hunter164

Gav is this "friend" you?

Roper

Yeah...eh.... I have a friend too who's had this uh.... itch... for a couple of weeks now... in that ....uh area... anyone any suggestions?

That aside, there's next to no protein in that diet. Why does he need a BF drop? I can't think of too many reasons why it would be absolutley necessary to get down in BF aside from bodybuilding.

Gavin "shels"

hunter164 wrote: »

Gav is this "friend" you?

Haha nope, do I really seem like a person who wants to get my bodyfat to 10% or below, Hunter?:D

Gavin "shels"

Roper wrote: »

Yeah...eh.... I have a friend too who's had this uh.... itch... for a couple of weeks now... in that ....uh area... anyone any suggestions?

That aside, there's next to no protein in that diet. Why does he need a BF drop? I can't think of too many reasons why it would be absolutley necessary to get down in BF aside from bodybuilding.

Anyway to set the record straight, this is geniunely for a mate and not myself.

As for the question Roper he's not too sure.

davyjose

Roper wrote: »

? I can't think of too many reasons why it would be absolutley necessary to get down in BF aside from bodybuilding.

Probably for appearances.

hunter164

Gavin shels wrote: »

Haha nope, do I really seem like a person who wants to get my bodyfat to 10% or below, Hunter?:D

Ok Gav, whatever you say......