, , , , , ,

Read Part 1 first.

Now I would like to share more details about the suggestions I came up with to lead my brother to healthy eating habbits and helping him to loose his tummy and gain some muscles. First thing first:


I developed a healthy meal plan based on my brothers BMR (basal metabolic rate) and TMR (total metabolic rate). One should never consume less calories than the BMR, since those calories are required to keep your body’s main functions like breathing, heart beat, digestion going. As a rule of thumb, you can take your TMR and substract 500 calories to get a good hint how many calories you should consume on a daily basis if you want to loose weight. This is a simple calculator which you can use.

We met up to shop for healthy groceries and me giving my brother a pep talk about the importance of eating regular meals and consuming enough calories in a day. We spend some time in a nearby park watching the ducks and talking things through before we proceeded to action.

The basic groceries for his meal plan were:

  • fruits and vegetables (to his preference – my brother does not like vegetables in their cooked form)
  • oats and whole wheat dried fruit muesli
  • whole wheat bread (is already a staple)
  • sliced almonds
  • low fat milk
  • low fat curd cheese (or low fat yoghurt or cottage cheese or greek yoghurt)
  • eggs (also a staple)
  • toppings for bread: low fat cream cheese, cheese, turkey/chicken breast, jam
  • salad toppings: feta cheese, mozzarella, turkey/chicken breast, canned tuna
  • dressing: (oil & vinegar is great, if you like it – my brother don’t) low fat yoghurt dressing (take care that it is not sweetened artificially!)
  • pure fruit juice (which should be mixed with water in a 1:3 ratio)

(in case people are wondering why the hack this skinny dude wants to loose a few pounds: he is just like my father, if he gains some weight it adds directly to his tummy)

The Meal Plan:

consists of 4 meals per day and approximately 1600 calories

Breakfast: 1 cup curd cheese/ yoghurt/ cottage cheese, 3 tbsp oats, 1 piece of fruit (he prefers bananas), 1 tbsp slices almonds (*if desired 1 tsp honey/agave for sweetness)

Lunch box: whole wheat bread sandwich with cheese/ turkey breast/ jam, some sliced up fruit and/or veggies + the exciting extra: 1 egg/ baby bel/ string cheese/ 2 tbsp trail mix/ granola bar/ dried fruit bar

Lunch @ home: Whatever our mom or his girlfriends mom are cooking (they do cook mostly healthy meals) – with one rule: He has to eat everything and not just pick out the meat.

Dinner: A) salad with toppings (1 portion: 1/3 feta or mozzarella, 1/2 can tuna, 1/2 package of turkey breast strips) and 1 tbsp dressing & 1/2 cup yoghurt with fruit B) 4 tbsp muesli, 1 piece of fruit, 1 tbsp sliced almond, 1 cup milk

Drinks: Water and tea is always best, but since my brother is not a fan of hot drinks or pure water, he gets 1/2 liter fruit juice to mix up in a 1:3 ratio with water.

!without the fruit juice the meal plan contains less than 1600 calories, you should probably add another snack if you want to use it!

We also developed an additional weekend meal plan regarding partying and cheat meals. It is quite simple: since he tends to sleep until lunch time it consists of three meals instead of four – lunch, snack and dinner. He is allowed to drink on one evening OR have one cheat meal (burger, pizza, dude food – you get it).

That’s pretty much it for the first phase (4-6 weeks). After losing a few pounds he should raise calories in favor of muscle gain. But that’s another story, which I will work on later.

And now to the other 30% which are of special importance, since my brother does not have to lose a lot of weight, but form his body with some muscles: the workout plan.

Cardio: 3 x running for 30 minutes / week

Strength: high intensity intervall training using his own bodyweight

The excercise I developed for the first 2 weeks, which he should do 3 times a week:

All you need is a kitchen timer.

  • 2 min Jumping Jacks
  • 10 Push Ups
  • 30 sec Mountain Climbers
  • 10 Squats
  • 30 sec Mountain Climbers
  • Sit Ups (Fully Up)
  • 30 sec Mountain Climbers
  • 10 Lunges
  • 30 sec Mountain Climbers
  • 10 Leg Raises
  • 30 sec Mountain Climbers
  • 10 Burpess

1. week: 2 times through, 2. week: 3 times through

I will report back about the further workout program and my brothers progress in part 3.