Fatloss For A Former Athlete???

[Texas Ranger]

A good friend of mine is looking to drop some bodyfat and add a little muscle. He's a former college football player that got wrapped up in finishing school and ate like crap while doing so. He's 28 years old, 6'3" 255lbs and 17-18% bodyfat. He asked me for help and this what is I came up with.

1.) Cardio- 3 times a week on non training days( Tuesday, Thursday, and Saturday at 25-45 minutes a session first thing in the morning)

2.) Weight Training- 3 times week( Monday-Back & Biceps, Wednesday-Chest, Shoulders, and Triceps, and Friday- Legs)

3.) Diet- 3,000 calories a day- Macros(40% Carbs, 35% Protein, and 25% Good Fat)- Brown Rice, Oatmeal, Sweet Potatoes, Brocoli, Chicken, Tuna, Red Meat(Occasionally), Protein Shakes, Olive Oil, and Flax Oil. Dextrose post cycle only! 1-2 gallons of Water a day.

4.)Supplements- Ripped Fuel Extreme throughout, Multi-Vitamin twice daily, and Extra Vitamin C

His target is 235-240lbs and 9% bodyfat. What do you think???

 

[Puttn]

well being an ex football player he knows how to lift and eat and with you helping him should be awsome... i would have some whey in water before doingmorning cardio tho but other than that good luck

 

[MrMakaveli]

Keep cardio on an empty stomach in the morning.

With the long lay-off and muscle memory he should reach his goal pretty quickly.

Dextrose post cycle? post workout you mean? because he def shouldnt be cycling anything when it should come so easily.

 

[Texas Ranger]

You're right MrMak, I meant post workout. I guess I was thinking post cycle for myself.

 

[gymtime]

Instead of am/empty stomach cardio, which is extremely catabolic, I'd have him do some post-workout cardio, say 20-30 minutes. As glycogen stores are depleted post workout, doing cardio then provides similar benefits to am cardio without all the muscle loss.

 

[Texas Ranger]

Gyntime, not saying that post workout cardio doesn't work. But, I and many others have tried AM cardio before eating with excellent results. You are assured of the bodyfat stores being accessed faster because of the overnight fast. Somes guys are starting to take a protein shake with near zero carbs before the AM cardio in an effort to protect muscle. I don't know how well it works, but it's worth a try.