Advice for my brother

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Hi Kerry,

My brother is in his 40s, used to train a lot in his younger days and since stopping hes piled the weight on and been told by the doctor he needs to lose some otherwise his health is going to suffer.

When training he could always bulk up no problem but struggled to cut down.

Hes currently around 19 stone, 50" chest, 40" waist and is 6 foot tall.

Can you give me some advice on diet/training/supplements that could help him lose weight please?

He can get to a gym 3 times a week and has a stationary bike at home. Also has dogs so walking wouldnt be a problem if needs be.

Cheers,
Ash

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This is an ideal training senario,
mon push / wed legs/ fri pull
tue,thur,sat 30 mins bike to start.
sun off enjoy some treats
This is a diet that will work
break the fast PRO MR or peptide and apple
mid morning flap jack or pro xs
lunch 2xpieces of wholemeal bread sandwich,
lean meat or tuna filling/ fruit
afternoon flap jack
train................train days only..............................pro recover or whey and pro fuel .........................................
evening meal 100g of wholemeal pasta or 70g brown rice/salmon or turkey breast,a large helping of veggies,
b 4 bed pro peptide or MR or 1xpiece of wholemeal bread and cottage cheese.
supps that could help, pro lean, sida cordifolia,pro lipid
also drink up to 5 litres of water per day.

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what he said ^^ lol.

Plus like you said ash if he got dogs, walkies is all good mate.

My mums gone on some shit diet, eating barley fuck all, its no good.... just eat clean! and do weights etc etc

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kk - It all depends on what his priority is, and to me it looks like that priority is losing weight. As he needs to lose weight I think he should prioritse on CV work. He's 19 stone so the last thing he needs to do is high intensity impact training, we don't want him to get shin splints and at 19 stone, high intensity work would lead to too much of an oxygen debt, stopping him training earlier.

I think the perfect exercise for at least the first month is moderate to fast walking for a minimum of 30 minutes a day, building up to 2 sessions a day (god help the dogs).

Seriously though the dogs might not be a good idea, he needs to set a fast pace and not be distracted by what the dog wants to do, if some mornings or nights he is not as enthusiastic as he should be tell him to get his wife to drive him 2-3 miles away, which means he has to walk home, this is always a good discipline.

He must eat a minimum of 5 small meals a day (I know you know this) but don't tell him to cut back too dramatically as you do not want his metabolism to go into emergency mode. Keep his protein reasonably high, I suggest 1 gram per pound of bodyweight (2.2 per kilo) as you don't want him to burn off too much muscle (a oxo cube of muscle needs more kcalories than an oxo cube of body fat).

If he cuts back his kcalories (units of energy) equally (fats carbs and proteins) he will get lighter on the scales but not look any better, the name of the game is to lose bodyfat only so cut back his energy foods which is carbs and fats and possibly alcohol.

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thanks Kerry, any supplements he would be beneficial using. His job involves driving so stimulants are a no go.

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kk - I said 5 small meals, any of these meals could be replaced with a Pro MR, a Pro MR would give him lot of nutrients but in a very low kcalorie (energy) environment.

To lose body fat he needs to cut back on kcalories (energy) which means he has got to cut back on food. This could leave him in a negative nutrient scenario but if he had a couple of Pro MR's, my suggestion is one for breakfast and one as his last meal at night and eat 3 small clean meals, this would give him about 1800 kcalories but because of the 2 Pro MR's he would be getting a lot more nutrients.

If he is not getting enough veg, then Pro Vital would be a good idea for all his micronutrients. Remeber, micro nutrients are the chemicals (vitamins and minerals) from food that are responsible for all metabolic reactions in the body. Also drink a lot of water as this is the solvent that is responsible for all metabolic reactions.

Sometimes people look at the macro nutrients (fat, carbs, proteins) when they are not losing weight and it simply can be that they are not getting enough vitamins, minerals and water.

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As always, many thanks mate.