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My relative wants to lose 30 pounds by Christmas. What should I tell him?

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  • My relative wants to lose 30 pounds by Christmas. What should I tell him?

    It's my brother-in-law by the way. He is currently 192 pounds and 5'8" tall. He has that beer gut. But he never drinks alcohol. He used to eat everything. Like he was 18 years old again. He's 28 years old by the way.

    I'm doing this for him because he does not have Internet access at home. He's got a wife and two kids. No funds for the gym and no funds for exercise equipment. He is a big family man and most of his money goes to his two kids. He's a great guy and I wanted to provide some good solid advice for him. The equipment he does have is a pull up/dip station at home. That's it.

    Some good news though! He recently converted to eating Primal/Paleo. So that's good news.
    He wants to lose the weight so he doesn't feel embarrassed when he takes pictures with family and friends around the holiday season this year. He wants go back to his high school weight.

    He wants to see the look on people's faces when he walks into a room after he loses the weight. He is very motivated. He just lacks the guidance. He is a fitness newb and I can't help him much with advice either. Since not sure what to tell him on getting fast results.

    He has been watching the P90X, Insanity and just recently the T25 infomercials. He really likes T25 and Insanity. The one reason he likes T25 is because of the short time to workout. He is just concerned about Insanity. He did talk to his co-worker a while ago that is also a part-time personal trainer and told him not to do Insanity. Too much cardio, you will lose muscle and look more like a marathon runner than a sprinter. The co-worker quit and moved to Rhode Island to be with his family.

    When he did have Internet access a while ago and had more money. He did do some research. He wasn't sure on what to do. Join a gym, get a set of dumbbells, buy a Kettlebell, do P90x at home or Insanity.

    He just wants FAST results by the holiday season and will move on to something better. He told me if he gets a tax refund. He's going to pay off some bills and join a gym.

    He's up for anything that will bring real fast results.

    What should I tell him? Please no smart ass comments. I'm just trying to help him out. Thank you.

  • #2
    Basically looking at 30 pounds in 10 weeks. 3 pounds a week. Caloric deficit of 1500 calories a day. For a body with a sedentary TDEE of about 2200.

    That is going to be very very hard to do. Basically, he needs to do the equivalent of eating at 1600 calories a day and cycling 25 miles a day.
    Last edited by DeeDub; 09-30-2013, 03:05 PM.

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    • #3
      30 lbs might not be realistic. He can look better than high school if he did handstands, push-ups, pull-ups, dips, and squats (wall, one legged, plyo, etc). Muscle helps someone lean out with eating more calories.

      Also look at the steak and eggs hack and the potato hack. depending on his genetics one of those hacks will work beautifully. For me it was s&e... But some have gotten amazing results with the potato hack. The potato might be more appealing for him since he is on a budget. Just eat cold potatoes for the morning/lunch meal, and potatoes prepared whatever way you want for evening. Extreme weight loss calls for either cutting carbs way down or fat way down to almost zero.

      P90x requires a set of weights or resistance bands. Time commitment is like 6x a week, 1-1.5hr/day. You would be constantly sore and tired. At least that was how I was, but I built a decent amount of muscle on it. It was overtraining IMO.






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      HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

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      Food blog: GELATIN and BONE BROTH recipes

      " The best things in life are free and the 2nd best are expensive!" - Coco Chanel

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      • #4
        If he is going to do it with diet alone, he would have to cut his intake to the equivalent of eating literally nothing at all for six of the next 10 weeks.

        That's a brutally hard path...

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        • #5
          Lose 20 lbs and then enter a sauna before taking pictures.
          My chocolatey Primal journey

          Unusual food recipes (plus chocolate) blog

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          • #6
            Originally posted by turquoisepassion View Post
            30 lbs might not be realistic. He can look better than high school if he did handstands, push-ups, pull-ups, dips, and squats (wall, one legged, plyo, etc). Muscle helps someone lean out with eating more calories.

            Also look at the steak and eggs hack and the potato hack. depending on his genetics one of those hacks will work beautifully. For me it was s&e... But some have gotten amazing results with the potato hack. The potato might be more appealing for him since he is on a budget. Just eat cold potatoes for the morning/lunch meal, and potatoes prepared whatever way you want for evening. Extreme weight loss calls for either cutting carbs way down or fat way down to almost zero.

            P90x requires a set of weights or resistance bands. Time commitment is like 6x a week, 1-1.5hr/day. You would be constantly sore and tired. At least that was how I was, but I built a decent amount of muscle on it. It was overtraining IMO.



            Sent from my iPhone using Tapatalk - now Free
            Thank you for hack suggestions. Seems interesting. Do you just eat steak and eggs everyday? Do you have a link to provide for information. I need to print it out and give it to him.

            He is having a really hard time deciding between Insanity, T25 or just the basics like pull ups, push ups, dips, squats and burpees. He likes knowing when he will see some kind of result in 60 days with Insanity or T25 and following along with the video.

            We were just talking about Shaun T. earlier today and we are both wondering if Shaun T. ONLY does Insanity or does he do weights too? hmmm..

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            • #7
              Originally posted by DeeDub View Post
              If he is going to do it with diet alone, he would have to cut his intake to the equivalent of eating literally nothing at all for six of the next 10 weeks.

              That's a brutally hard path...
              That's what I told him. But he won't listen. I have been talking to him about the Warrior Diet, Eat Stop Eat and Lean Gains as well. I just don't want him to pass out.

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              • #8
                Originally posted by DeeDub View Post
                Basically looking at 30 pounds in 10 weeks. 3 pounds a week. Caloric deficit of 1500 calories a day. For a body with a sedentary TDEE of about 2200.

                That is going to be very very hard to do. Basically, he needs to do the equivalent of eating at 1600 calories a day and cycling 25 miles a day.
                It's quite possible mate, in my first 10 weeks I averaged around 2 kg a week fat loss (4 pounds a week). I didn't really do much excersise in the beginning either, I only started lifting heavy and sprinting a few months in. I wasn't really starving myself either.


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                A little primal gem - My Success Story
                Weight lost in 4 months - 29kg (64 lbs)

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                • #9
                  Hello, you can suggest him the Warrior Diet or Fast/5 eating plan, while the food and activities are "primal".
                  A pull-up / chin-up / dip station is GREAT!! He can start the barstarzz program as well (just look it up)
                  I also suggest the Abs101 and Back101 by Dominic Lacasse 5 to 6 days / week (yotube has the vids). It looks like nothing but it is very efficient at building up a strong core.

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                  • #10
                    Originally posted by FrenchFry View Post
                    Hello, you can suggest him the Warrior Diet or Fast/5 eating plan, while the food and activities are "primal".
                    A pull-up / chin-up / dip station is GREAT!! He can start the barstarzz program as well (just look it up)
                    I also suggest the Abs101 and Back101 by Dominic Lacasse 5 to 6 days / week (yotube has the vids). It looks like nothing but it is very efficient at building up a strong core.
                    I did look up the barstarzz program but I found so many barstarzz programs. Which one is it? Does the workout have a name?

                    I wish I can talk to someone that has the basic calisthenics program and lost weight fast. Fast meaning a few months.

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                    • #11
                      Originally posted by fitnessfanatic View Post
                      I did look up the barstarzz program but I found so many barstarzz programs. Which one is it? Does the workout have a name?
                      This one: “BarStarzz: Increase your Pull-Ups” - BarStarzz

                      Even though the program is about increasing your number of pull-ups, what you gain from it is:
                      - increased muscle mass
                      - strength gain
                      - better look

                      Combined with a proper diet and doing the work-out sessions fasted will help your BIL a lot!
                      He should focus on the perfect form, not the absolute numbers of pull-ups he can achieve. The program is easy but the hard part is to be consistent (5 straight days of WO followed by 2 days rest for like 6 weeks). That's the lesson I learned from it: to be consistent, more important to me than experiencing an increased number of pull-ups (I started being able to do 3 pull-ups max, to routinely do between 10 to 15 ... but it came with being consistent at this program - I also look much better shirt-less ...).

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                      • #12
                        I lost 26 pounds in about that length of time just by eating primally, doing a fair amount of walking and adding in a sprinkling of IF a couple of days a week when I felt like it. I didn't even add in the primal blueprint fitness programme until later. So he may find that his body responds naturally and rapidly to the change in diet - adding some "lifting heavy things" as well should really help with the body composition but of course the scale may move more slowly. (40-year-old woman here.)

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                        • #13
                          I lost 25 lbs in about 2 months when I first did paleo....I was 23 then though, and had been on a pretty fat-enducing vegan diet that required taking laxatives daily to not feel like death. So I guess I speak from personal experience, if a pretty extreme one.

                          First of all, forget about the weight number itself. It is close to meaningless. He should gauge his progress by the mirror and strength goals alone.

                          I would HIGHLY suggest he not do Insanity or P90X, as this will, in the beginning, just induce him to eat more and have a harder time staying on the diet he needs....diet is everything for a newbie. The exercise is 15%, tops.

                          To get a REALLY fast cut (what he is asking for), the Rx is not a lot of fun. Here is what I would have him do:

                          Exercise:
                          - 3 days of bodyweight stuff, BarStarzz or just primal fitness ebook. He can do them at home easily.
                          - 1 day of sprint intervals a week
                          - The hard one: 4-6 hours of hiking, vest walking per week. All but the sprints should be done fasted, IMO.

                          Diet:
                          - Paleo with white rice or sweet potato (better) on the 4 workout days, no starch on the other 3, little fruit, meat and veg.
                          - 16 hours of fasting on workout days. 20 hours on fasting days with the LISS included, done fasted.

                          All of that can be done without any equipment, without leaving the home but to walk a lot. There are no shortcuts really....as my fav trainer once told me, "If you want phenomenal results, you are doing to have to pay dearly for them. Being ripped up is not a free lunch" Good luck. It's great he is taking this on.
                          "The soul that does not attempt flight; does not notice its chains."

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                          • #14
                            Originally posted by fitnessfanatic View Post
                            Thank you for hack suggestions. Seems interesting. Do you just eat steak and eggs everyday? Do you have a link to provide for information. I need to print it out and give it to him.

                            He is having a really hard time deciding between Insanity, T25 or just the basics like pull ups, push ups, dips, squats and burpees. He likes knowing when he will see some kind of result in 60 days with Insanity or T25 and following along with the video.

                            We were just talking about Shaun T. earlier today and we are both wondering if Shaun T. ONLY does Insanity or does he do weights too? hmmm..
                            I am on my phone but there is a steak and eggs thread (from this summer, started by Canuck) on this forum. Also it is all over the internet as it was what the 70s 80s bodybuilders ate to cut. The potato hack thread is also on this forum ("the secret potato project").

                            S&e main points:
                            -eat 2x meals a day of 1/2lb-3/4lb steak and 3-6 eggs (depending on your caloric needs). No snacking or anything else. I personally kept some hardboiled eggs on hand for cravings. Cook with grassfed butter (kerrygold).
                            -the original s&e didn't use grassfed beef and pastured eggs, but everyone on this forum did it with those qualifications. Better results.
                            -4-6 days of s&e then 1 day of carb refeed with carbs high and fat low. Keep protein high. Keep it primal. For him since he has a bit of weight to lose I would say 6 days of s&e before refeed is fine. Some ppl eat whatever they want on this day and consider it a "cheat day."
                            -cost saving (my personal spin): buy bones with meat on them and make bone broth with stewed meat, eat more eggs and less steak, eat some liver, eat cheaper cuts (grassfed beef ribs).
                            -do strength training and not aerobics on this diet. I did about 4-5x a week of strength and some walking.


                            Insanity and pull-ups etc are totally different in how they cut fat. Insanity is based on caloric deficit through burning calories. Burn 500 cals... Now if you don't eat those back you technically will lose 1lb a week if you keep it up 7 days.

                            Strength exercises including body weight ones burn some calories, but their most useful function is to build muscles, which take a ton of calories to maintain, so your basal metabolism goes up. In other words... It helps you burn more calories sitting there. If you build 10lbs of muscle, you will be able to eat more calories and still lose fat. The number on the scale might not change as much, but your belt will be looser.

                            I personally prefer to weigh more with 10-20lbs of muscle and eat like a horse and lean out that way. I love food too much and I can outeat most people.



                            Sent from my iPhone using Tapatalk - now Free
                            ------
                            HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

                            My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


                            Food blog: GELATIN and BONE BROTH recipes

                            " The best things in life are free and the 2nd best are expensive!" - Coco Chanel

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                            • #15
                              Laz
                              How do u feel about fasting diabetics? Can a well controlled diabetic incorporate that strategy or does steer wreak havoc with cortisol and blood sugar? Thanks

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