for guys: I need your help!

I do push ups and planks on every commercial for about an hour. 40 40 20

A very simple way of determining where to start off with your deficit it to multiply your total body weight in lbs by 11 if you are man. So, if we weighs 200 lb then that equates to 2,200 calories per day.

if he is too lazy to even do some rough calculations I doubt he will keep a track of his macros so telling him how many grams of protein, carbs and fat to aim for is a bit pointless.

Tell him to concentrate on high quality protein sources (chicken breast, turkey, beef, salmon, tuna, yougurt) fresh fruit and vegetables and good fats (nuts, olive oil) and keep junk food in check (some is fine but it can easily stop a fat loss routine dead in the water if left unchecked).

Tell him to be consistent and track progress every 2 - 4 weeks or so.

Add time and patience.

Job done.

He doesn't really need to exercise to lose weight. All he has to do is have a low carb diet and he'll lose that weight no problem.

Avoid bread, pasta etc, lot's of protein and veggies. See how that goes for a few weeks.

MSF74 is right on.. Some fruits, veggies, chicken, and fish are the most effective for me. I don't log everyday as I hit my goal and then some, but I still keep up my habbits. Oh, and he might need to stay away from beer. :-) If that is his thing. I know it's tough.

- Porridge

I thought only bears ate that....

- Porridge

I thought only bears ate that....

Not if little blond chicks get to it first.

- Porridge

I thought only bears ate that....

Not if little blond chicks get to it first.

Only if it's just right. Not if it's too hot or cold of course.

thanks guys!
what i meant is, he is too lazy to log everything, he wanted me to roughly tell him what exactly to avoid

He sounds lazy in general. How much effort does it take to look up basic dietary information on the net? It's pretty lame that he has to ask you to do it for him.

- Porridge

I thought only bears ate that....

Not if little blond chicks get to it first.

Ha! I'm gonna have to get some porridge in then...

It does sound like he's lazy and I don't like his approach (food avoidance).

But, he COULD still be successful, it's just that he's doing a whole lot of guessing.

Ultimately, he needs to reduce his calorie intake below maintenance levels and he should probably do some exercise. If he does these things he will make progress regardless of whether or not he's tracking things. It's just that it's much more difficult to be even remotely close to the proper food intake when you don't track.

I'd read what msf posted above and basically go with that for the most part.

Okay, no snarky answer:

At the simplest level, a diet to get ripped is a high protein diet. You may be expecting to hear the tried and true 1 gram per pound rule. That covers you in almost every scenario. But to get ripped like a bodybuilder or fitness model, go higher. People can debate the necessity of this on weight loss forums until they're blue in the face, but here’s a fact: bodybuilders and physique athletes use very high protein intakes on pre contest cutting diets. Typically it’s 1.25 to 1.5 grams per pound of bodyweight. Some go even higher.

Since a diet to get ripped is a high protein diet and a hypocaloric diet, you must become familiar with the staple proteins in the bodybuilding and physique athlete repertoire. Although you’re not limited to these proteins and plant based protein counts too, these are the complete proteins most frequently used by the most ripped people in the world:
Chicken breast, turkey breast, fish, shellfish, lean red meat (example: top round), lean game meats (examples: venison, bison, ostrich, etc), egg whites and whole eggs. Many bodybuilders go with the leanest proteins possible (egg whites, chicken breast and white fish), in order to control calories. However fatty fish provides valuable omega 3 fatty acids and whole eggs have valuable nutrients. If you do not include food sources of healthy fats, fish oil is a supplement worth adding.

Load up on green vegetables and other fibrous carbs. Once you’ve chosen your protein for each meal, then add a fibrous carb or vegetable to your meal. Physique athletes sort carbohydrates into different categories than traditional nutritionists. Two of the
primary categories are starchy and fibrous carbs. Fibrous carbs include non-starchy vegetables, green vegetables and salad vegetables. Popular examples: broccoli, asparagus, green beans, spinach, cauliflower, red/green peppers, onions, mushrooms, celery, tomatoes, cucumbers, lettuce and other leafy greens. It’s almost impossible to gain fat eating green eggies and other fibrous carbs because the caloric density is too low. A diet that consists primarily of lean protein and fibrous carbs is the foundation of all serious fat loss diets. Read that again and remember it – because lean protein + fibrous carbs is the world’s most nobrainer diet to get ripped.

That ought to do it.

No, little blonde girls named Goldilocks eat porridge too.