looking for some advice to lose some body fat

[iBuild11]

looking for some advice for a friend of mine to lose some fat here are my stats.....
age:21
height: 5'7''
weight: 189
bf %: 19.2

workout routine:
day 1: eliptical machine for 15 minutes, bicep workout, and light chest. cardio for another 20 minutes
day 2: eliptical for 15 minutes. heavy chest workout with a light tricep workout, cardio for 20 minutes
day 3: eliptical for 15 minutes, leg day
day 4ff
day 5: (15 minutes eliptical with intervals of 50 crunches) X5
day 6: 15 minute eliptical, abs.
day 7: back, 15 minute eliptical.

his gym workouts last an hour and a half tops

he is a cook and works 5 days a week for 10 hours a day and sweats the entire time

diet:
930am: banana every morning be4 gym

1130am: protein shake or bar with strawberries or blueberries after gym

6pm: 3.5oz filet mignon and white rice...

once a week he goes out to dinner and eats a 1000 calorie meal

 

[Jbanger]

I rekkn your more than 19% bf for starters, up your cardio CHECK YOUR DIET! Eat better, your eating bugger all during the day, (how you train on one banana i dont know) then a heavier dinner your before you sleep get your macros in order there is plenty of info on this board, use fitday stop bombing 1000 calories per week in 1 meal spread your meals out throughout the day, your a cook for god sake you have perfect opportunity to do the right thing! Research buddy it doesnt take a lot of effort!

 

[3J]

not trying to dick you but your bf is higher then 19%.. how did you get that reading?? did you use one of those electronic scales??

your not even eating 1000 calories.. your metabolism is gonna shut down.. your body is gonna eat away at what little muscle you have.. and your gonna stall in your weight loss..

you need nutritional coaching.. and you have two options..

1. go to my free diet advice thread, its a sticky.. read everything in post 1.. do everything it asks and post up a proposed diet...
2. e-mail me to become a client.. ill make your diet for you.. and coach you through it

either way i look forward to hearing from you