sweed is correct. Concentrate on your diet first before you start buying all kinds of supplements. Keep asking lots of questions and find out as much information on them as you can so that if and when you do decide to add them to your diet, you can make an informed decision.
A good starting point for you would be to determine your body fat percentage (BFP). Once you know what that is, then you will be able to set up a healthy, nutritional program which will help you achieve your goals. At 6 feet and 220, you are likely looking at dropping only a small amount of weight to define your physique. Unless, ofcourse, that 'bit more of padding' as actually a couch.
Use the following equations:
Basic Metabolic Rate (BMR):
Adult Male:
- BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult Female:
- BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.
- sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Caloric Equivalents:
- one gram of protein = 4 calories
- one gram of carbs = 4 calories
- one gram of fat = 9 calories
In response to your question: 'Is protein going to keep my pudgyness on?' ... No. Provided your caloric intake (energy in) does not exceed the amount of calories you burn (energy out) through normal and physical activity.
A reduction of 500 calories per day (3500 total calories over the span of one week) will result in a loss of one pound (minimum) in bodyweight per week. If you perform cardio at high intensity (3 X per week minimum) first thing in the morning for 30-60 minutes, then the weight loss may be more significant. But aim for a 1-2 lb. loss per week to keep it healthy. Follow up your cardio with a healthy breakfast. Try to consume foods which are low glycemic as they will leave you feeling fuller longer and less likely to cheat. Use the following link to get a better understanding:
Glycemic Index Food Database
You will also want to keep your protein intake high. This should be at a level of one gram per pound of lean body mass. Reduce your carb intake and focus on complex carbs. Gradually bring down your fat intake to under 40 grams per day. Minimise saturated fats and avoid trans and hydrogenated fats completely. It may be necessary to slightly raise your fat intake level to make up for the carb shortfall and meet your daily caloric intake requirements. Keep your body properly hydrated at all times.
You will also have to lift heavy during this time to help you maintain and define the mass which you have. Set up a structured workout routine for yourself to ensure that all muscle groups are targeted. An example could be as follows:
Training Program First Month
Training split 1 on, 1 off
Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest
Try to get atleast three days per week of resistance training.
The above should get you started and will work for yall's buddy too
, but his metabolic rate and caloric requirements will differ from yours so he will have to base his nutritional intake on his figures and you on yours.
You may want to post over in the Diet Section if you have further questions on diet.
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