Hey guys i need some advice for my brother who is 6'3'' 200 pounds. I told him about the good advice I got and he told me to ask you guys a couple things.

Anyways:
My brother wants to lose like 10 pounds so he can get to 185 (He's 195-200), and fight there. He has a VERY strong upper body (Kind of like Toney), but wants more of a ripped, cut look like Evander did when he fought at Cruiser. He also wants to lose a few pounds off his legs, and get quicker, and more agile.

What would you guys reccomend?

Hey guys i need some advice for my brother who is 6'3'' 200 pounds. I told him about the good advice I got and he told me to ask you guys a couple things.

Anyways:
My brother wants to lose like 10 pounds so he can get to 185 (He's 195-200), and fight there. He has a VERY strong upper body (Kind of like Toney), but wants more of a ripped, cut look like Evander did when he fought at Cruiser. He also wants to lose a few pounds off his legs, and get quicker, and more agile.

What would you guys reccomend?

To get quicker plyometrics help. As far as losing weight off his legs, it doesn't really work that way. You lose fat in equal proportions through your whole body when you lose weight. I don't have any fad diet advice...you basically have to be hungry a lot and not eat as much to lose weight. Losing weight sucks for anybody espcially big guys. I do suggest that he measures his waist when he wakes up in the morning. It is more accurate than weight, which fluctuates very easily throughout the day with different hydration levels etc. Also make sure he weighs himself before his workout otherwise it may seem like he's losing weight when he is only temporarily losing sweat. Don't lose the weight too fast otherwise he will lose muscle also.
After he loses the weight make sure he watches his waistline and weight just as much as he did before because gaining a couple pounds puts him back in the next weight class and he'll have to cut weight again.

What does plyometrics mean? I hear this term alot but I never know what it means?

What exercises would you suggest for him to do, and diet?

oathmal, durum wheat pasta, brown rice, chicken adn turkey breast, fish, fruit and lots off veggis.

stick to coffe, tea and water when thirsty.

you cant spot reduce fat you have to lower overal body fat %

What does plyometrics mean? I hear this term alot but I never know what it means?

What exercises would you suggest for him to do, and diet?
plyometric means doing excercises without the help of machines and tools. Stuff like burbees, sit-ups, push-ups.

Correction:

Plyometrics involve actively recruiting the fast-twitch muscle fibers when training. In order to do plyos effectively one must focus on the concentric phase of the exercise...

Basically...exlpode. Plyos build explosive power. When doing push-ups, explode out of the bottom, push hard so your hands come off the floor. Spend as little time as possible in the bottom portion of the movement.

When doing jumps, spend as little time as possible on the ground. A common plyo exercise for the legs is box jumps. Jump off a box and explosively jump right back on.

Plyos are absolutely effective for an athlete, really any athlete. However, they can be incredibly taxing and dangerous so be sure you are well-coached before engaging in plyometric exercises.

Yeah, my brother is very well-coached, and a good athlete. Your suggesting just go old-school with pushups/situps/pull ups and running? What kind of diet? I heard carbs before 4 and chicken and protein stuff after 4?