I have a male friend who is having problems with losing fat.
He’s 28 years old, 175cm and 73kgs. He has between 12 - 13 % fat ( Tanita scale ).
He used to be fatter ( 89kg ) about 5 years ago since then he started biking on a stationary bike ( about 5-6 times a week for 45 minutes ). And doing some weight lifting ( 2-3 times a week 10-12 reps range ) total body and also split programs.
This is how he got where he is now. 73 kg and his waist ( widest ) 94 cm. Since then he’s been plateauing.
He also started running 2-3 times per week plus twice biking. The rest of the day he spends in front of a PC with very little physical activity.
OK. His diet is little special. He eats between 1400 - 1600 calories on average. He doesn’t like veggies or salads or fruit. So his diet goes like this:
morning:nothing ( he says he’s not hungry )
lunch 13.30 plate of pasta or rice with 2 eggs or some meat
or sometimes noodles with chicken and green pepper, onion …
1 can of coca cola
dinner 18.00 2 slices of bread with pate or 3 fried eggs.
And that is IT.
I know this is ridicules but that is all he eats well not ALL there is little more variety than this.
Thanks for your help.