5'5" 152lbs just want to loose some fat?

[BEEF]

Hi,
Just been asked by someone with the stats in the title to help them plan a diet to loose weight. They train 3 times a week, are going to add some cardio in. How many days a week cardio and what time and for how long?

Could you help with the diet please?

He has: Whey protein.

And will eat as a basic, eggs, oats, pasta, tuna, wholemeal bread. He has 6 cod fillets a week, 6 chicken breast. Potatoes. brocolli, sweatcorn, carrots.

His family don't buy meat overly often so i'm unsure what to suggest.

Thanks

Something like this was mentioned but I don't know what to say about it:

Meal 1:

   4 Egg Whites, 2 Yolks
   1 Slice Wholemeal Bread
   1 Slice Wholemeal Bread

Meal 2:

   200g Chicken Breast
   1 Slice Wholemeal Bread
   1 Slice Wholemeal Bread

Meal 3:

   1/2 Can Tuna
   40g (uncooked weight) Pasta

Pre-Workout Meal:

   1 Scoop Protein
   50g Oats

Post-Workout Meal:

   1 Scoop Protein
   1 Scoop Protein
   50g Oats

Meal 6:

   Cod fillet
   200g Boiled Potato

Meal 7:

   1 Scoop Protein
   1 Scoop Protein

EDIT: It's a bloke btw.

[triggernigha]

surely with those stats he cant have alot of fat in the first place man?

get him to do some High intensity cardio days a week as far apart from his weights as possible (assuming he is doing weights - reckon he'd be best to tone up as well)

get in him 1.5 - 2 grms protein per lb LBM and play with the carbs - make sure he gets enough good fats, you got to work out his nutritional requirements and match them as best you can - use google for a calculator which will give a rough guide

if the cod is bought breaded/battered becareful as it can have a shit load of fat/carbs you wouldnt expect - rest is nice and healthy, ass some nuts to it and some red meat - make sure he knows how much protein he is getting from the whey ie per scoop for his daily intake

im guessing he is young so it will be easy if he has the sticking power

[Jack Tragic]

To me the diet isn't all that bad though there IS room for improvement. Have your friend post a couple of pics of his current developement status and the training that he follows...it's the best way to go. Then we can help for sure. Otherwise we're just throwing advice around.

[BEEF]

Well basically it's kinda more a learning curve for me. Say that diet contained the correct amount of calories etc, what could i replace/add in to make it an all more healthy option. Things like brocolli etc?

[Jack Tragic]

Well basically it's kinda more a learning curve for me. Say that diet contained the correct amount of calories etc, what could i replace/add in to make it an all more healthy option. Things like brocolli etc?

    That would all depend on what the "end" goal is bro...
   This is what works for myself as a rule of thumb (hard-learned over the years)
                To stay lean and maintain quality mass= find your base caloric maintenence rate and stay there (this for me is aprox.,60% protien, 30%carbs and 10% fats...mainly in fatty-acid form). Fats are very helpfull in tissue repair. You NEED some fat in the diet!
                There are MANY variables to finding one's BDCIR [also known as your base metabolic rate] (are you doing cardio, how many days a week, how many times a day, how many minutes per session how often do you train, how many times a day/ week, and for how long etc). This can go on and on as the more active you are per day would increase your BMR, or caloric "NEED". My best advice to you at this point would be to train, rest and eat for a couple of years straight and find out what works for you bro, as we all are different. Have fun with it! Eat clean and eat OFTEN! It ain't gonna happen overnite!    Jack

[p.s.]

In all honesty at that height and weight this person should not be all that fat (QOD is 5' and offseason she weighs around 160 fairly tight pounds), and if they also lift then really I just don't see how at 5'5" and 152 they could be even close to fat. However add in 20 minutes of cardio on non-training days for now, and possibly get them to increase their training to 5 days per week and do say 15 minutes of am cardio before breakfast. This along with a high protein, moderate fat (EFAs) and low carb diet will melt any BF they may be carrying.