DIET FOR MY BROTHER..

Underground S&C Underground
1

I'm about to start my certification as a personal trainer after I'm done with that I'll get study sports nutrition. So my bro's 15 he is sittin at 215 lbs and stands 5'8. I want to start off by bringing him down to 185lbs and see how it sits on his frame. He's very solid a real big kid, so its not just a huge belly. before we even started working out I got him away from soda, and drinking water as much as possible, the only other thing he drinks is 1 maybe 2 gatorades a day. He's taking a multi-vitamin and a super b complex to help with his metabolism. As far as food goes I haven't begun to be strict yet, I just made sure my parents limited portions. When we start working out friday my plan is 20 mins. cardio, 10 mins. tone, 20 mins. cardio, 10 mins. tone, 20 mins. cardio, 15 mins. weights. I am going to ease him into the cardio its not going to him running at full force for 20 minutes straight.

Any suggestions on food? Of course I want more veggies and fruit for over all good diet. Any thing that has worked in the past? He has gotten really into MMA watching the last 3 UFC PPV's with me plus all stuff on spike. We will do our normal routine 2 times a week and once a week we will work with pads and spar and use a heavy bag, etc. He will kinda of be my training partner for the time being. As he gets stronger it should be interesting(he out weighs me by 60 lbs.) I hope it will inspire him to lose more weight and join his schools wrestling team.

2

"When we start working out friday my plan is 20 mins. cardio, 10 mins. tone, 20 mins. cardio, 10 mins. tone, 20 mins. cardio, 15 mins. weights."

what is "tone" ??

i think that routine sucks to be honest(yea its better than nothing, but it seems really inefficient to me). what made you come up with something like that?

3

Check out the comments on the "Suggest a Beginners Workout please" thread for where to start regarding the workout.

As for nutrition, simply put, lean meat, fish, seafood, vegetables, nuts and seeds, some fruit, little to no starch and no sugar. If you want to go further, check out the Zone and the Paleo diets.

Like the workouts, you will likely want to easy your brother into the diet changes. The first biggie in my mind would be to cut out the sugar water (soda, Gatorade, etc.), and sugar in general for that matter. From there, take it one step at a time.

john

4

that routine is only for a couple of weeks to ease him into doing cardio and give him a break for a couple of minutes buy using the machines in the gym for light muscle excercise in most of the major muscle groups.

tony h.