SERIOUS karma for some SERIOUS help

[JKurz1]

Ok.....Here's the scoop....I've been in this game for awhile now and have learned quite a bit. Been blessed with a low bf% by keeping my carbs moderate, fats low and protein high. NOW, I got a partner at my firm who is about 5'10 and 235. Fat. Plain and simple. He wants me to coach him into losing 30 pounds by 2/15/04. I need your help. He's familiar with the adkins and is the route he wants to take. Eliminate carbs, starches, etc....but keep fats, proteins, the salads, greens, veggies....etc. He plays racquetball on Tuesday and THursdays and would like to start weight traing and/or walking at night M,W,F. Can any of you brothers help me devise a routine and meal plan for him? He eats out a lot, but is willing to throw the hamburger bun out, switch from fries to salad, etc. If you guys could advise me of a nice, 4-5 meal plan, I'll send some karma till I can't send no more....need to look good for my boss bros....MUCH THANKS........

 

[Stryc-9]

Put him on a CKD...I'm no good at planning food choices - but if he's willing to go the Atkins route he should be fine eating on a CKD (food choices are the same as Atkins throughout the week) and he'll surely like the idea of the carb-up. If he does a straight Atkins and tries to do all of that exercising he'll just feel like shit (Atkins is for sedentary people who only exercise on occasion).

Based on his weight - here are the calorie ratios he should follow during the week to start losing:

Total Calories/FAT/PRO/CHO

Day 1 2679 / 253 / 100 / Less Than 20 Grams
Day 2 2538 / 212 / 159 / Less Than 20 Grams
Day 3 2397 / 173 / 210 / Less Than 20 Grams
Day 4 2820 / 219 / 212 / Less Than 20 Grams
Day 5 2538 / 197 / 190 / Less Than 20 Grams
Day 6 2397 / 173 / 210 / Less Than 20 Grams

Day 7 3666 / 41 / 183 / 642 (Carb-up)

 

[westsnoop]

Download Mr. X's CKD manual and tell him it's your work (that you spent HOURS of research on).

And I'll share the karma with Mr. X and Stryc-9 (because he beat me with an answer!)

 

[eurorides]

forget eating out, tell him to keep a jar of penut butter with him all the time. its a 30 second meal. cant tell me he dosent have time for that.

 

[JKurz1]

Thnx bras- anyone have any exact food meals and times?

 

[JKurz1]

Reason I'm asking for a meal plan, is because I never really have counted calories....KARMA!

 

[FatRat]

Lol, you have never sent me karma for the dozens of threads if written to you on...

 

[FatRat]

Haha, cheers man, but you gave me grey!!! Lol, hope everythings going well mate

 

[JKurz1]

saweet.....can you toss a schedule (eating) my way?

 

[kentucky]

Well his is ABOUT what I used to eat when I was on a ckd. It varied day to day b/c I love to cook.

I tried to eat every 3 hours.


*3 whole eggs
bacon or sausage


*Tuna w/mayo
string cheese

*chicken salad w/blue cheese dressing

*handful of almonds
string cheese

*Chicken
brocolli w/cheese sauce
steamed cabbage


*PW protein shake

snacks if needed : almonds, cheese, pork rinds, sugar free jello w/ heavy cream.


Hope this helps.