friend in need of help

[extreme davey]

:help:

I have a friend who wants to start going to the gym.
He just had a few questions that I could not answer.
He is currently 210 lbs, wants to be around 240 lbs.

what would be the way to do things, either get right into shape with what he has now, and try to add the weight after....or bulk up first and then work on tonning everything......or just work out with a good program and cut out the cardio.....he isn't sure the best way to do it.

What would be the ideal amount of calories, protiens, carbs, etc.

Thanks for your help.

[superman1975]

has he worked out in the past? guess at his BF% for me? i need more stats--but to start i would have him get into shape before you start adding weight to his frame--that means cardio and weights combined--have him drop the bad foods he eats, cut suagars, soda, chips, mcd's BK and the like-he will need to eat clean and make it a commitment to a healthy life style--you would be surprised with by doing that he will look better, feel better, and want to continue

[extreme davey]

My estimate at his BF % is probably around 20+-
he is 6'1 and 210lbs, with a 34" waist, he has handles but also has the build to bulk up a little.

another question you asked was "has he lifted before?"...yes he did with me a few years back, then he moved away for a while but now he is back.

[superman1975]

for starters clean up his diet 20% bf is way too much--have him start on a program that has him working each body part once every 7 days--i would suggest 2 on 1 off and follow that for 6 months--get him started on cardio right away--odds are with that kind of bf he will get winded during intense weight training sessions--make sure he eats clean--i cant stress that enough--no beer (at least in moderation), no sugars, etc....he need to have a good base diet, chicken, fish, lean steak, brown rice, sweet potatoes, mrp's, dont leave out fiber--if your intenstines aren't clean your body will not absorb protien--what your buddy needs is a clean diet and cardio--he might even be happy at 190lbs with 10%bf instead of the 240 he is shooting for--if he wants to try some supplements--go with the usual stuff at gnc--xena, hydro, ripped fuel etc... maybe some creatine--but watch the water weight, wait on the gear for at least a yr maybe longer--hope this helps

[extreme davey]

thaks alot for the info superman. You have been a great help.