New diet helping a friend - input needed

one of my friends asked me to help with diet and I came up with the following. Please tell me what you think, what can be moved up or down etc. changed etc

I made breakfast with cereal as he wants a healthy lifestyle and don't awlays want to wake up and eat steak and rice and broccoli or similar, lol

also tried to get accurate protein, carbs and fat values, where is best place to get this - how does one know it is correct?

Some q's? where is best places to add in fats, ie peanut butter? And also is the carbs in correct places

thanks for the info in advance.

Protein, cabs, fat

Meal 1
1 tblspn raisins 0,10,0
1 cup all bran 6, 28, 0
200g fat free yoghurt 8, 8, 0
1 whole egg + 5 egg whites 25,0,3
Meal 2
120g Chicken 25,0,0
1 cup of mixed veg 0,10,0
25g Almonds 6,5,15
Meal 3
30g Black Cat peanut butter 8,2,18
40g Whey Protein 35,0,0
Meal 4
1 x 1000mg fish oil cap
2 cups of mixed veg 0,20,0
100g sweet potato 0,25,0
120g lean mince or steak 25,0,0
Meal 5
30g Black Cat peanut butter 8,2,18
50g Whey Isolate 45,0,0
Pre workout:
100 gram oats 0,21,0
40 gram raisins 1 0,34,0
1 Tspn coconut oil 0,0,5
Post workout
20g Dextrose 0,20,0
30g Whey Isolate 27,0,0
Meal 6
1 cup of mixed veg 0,10,0
1/2 cup corn 0,17.5,0
120g chicken 25,0,0

Protein 245, Carbs 214, Fat 59 - If I got all my values correct


Thanks

Ey bro! I would not count the protein content from sources other than direct protein sources. The reason for this is that you wouldn't really get the full amino acid profile you would need. Also don't count the carbs from the veg as most of it is fibre. Diet looks great! Remember that oats has 50g carbs/100g uncooked product. I would make the post workout dextrose 50g if he is doing proper intense training. Have you worked out his RMR and BMR? Stats? Goals?

No carbs after your post workout meal so leave the corn before bed.

Thx Pyroclasm

Cool, I'll only take protein from chic, lean meat, whey etc.
I misread the oats label, I typed the per serving amount, thanks for clearing that up

I will up the dextrose depending on the training, he has not trained in months so just getting him started now

BMR & RMR I worked out to the following

BMR 2390.74
RMR 2441.25

He is about 115kg now and I would say about 30% fat

Need to get weight down to about 90/95 for now and then high 80's.

Must be a type cause I don't think it's possible have your BMR and your RMR so close together. Lols 3390? Since the dude is at such a high fat percentage I would rather use the lean body mass equation to calculate his RMR and BMR.

For someone this overweight the aim of the game is to deplete glycogen stores so his body will use fat for energy. I would suggest keeping his post workout shake to Whey protein only. Then for his post workout meal you can give him a bit of carbs. Try to keep his carbs low as possible. Only enough to get him through his training.

Need to get calipers on him soon, to get lean weight

Maybe my calculations are not right

Did not see any for RMR on this site so used the below:

The Harris-Benedict equation for BMR:
For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66

The Mufflin equation for RMR:
For men: (10 x w) + (6.25 x h) - (5 x a) + 5

Where:
w = weight in kg
h = height in cm
a = age

For lean weight I would use this equation, is this correct?
(W * 21.6) + 370

Cool will do only whey after training and then see how it goes

Yebo use the lean body mass equation. If you post a pic we can help you guesstimate his BF%? The structure of the diet looks fine. Just drop the dairy. He also doesn't really need that much protein? 150g to 200g should be plenty if he is training hard.

You can motivate him by telling he can lose a shitload of weight very quickly simply by eating right and getting his ass to the gym. Also when you are skinnier it's much harder to lose weight and you can only effectively lose about 1kg of fat per week, whereas your friend can do 2kg to 3kg per week! Lucky guy!

Also Bran flakes can have a shitload of sugar in them so watch out which brand you use. Bokomo is normally the best.

Very true, the more there is to loose, the easier/faster it is in the beginning.

It is squeezing that last 2/3 kg, that is more challenging :whistle:

Cool thanks for all your replies

Found an awesome e-book if anyone is interested

www.healthychoicesbc.com/downloads/Nutri...%205th%20Edition.pdf