AussieMarc

He is a little bit on the large side of things, he admits he has a problem thats the first step of course. Came to me wondering if I could train him up and build some muscle on him while getting rid of the flubber..

So I guess you could say I am taking the roll of a personal trainer, but I don't know a great deal about weight loss. I have always been on the light side of body wieght and fat and never needed that information.

Should I get him doing more of a cardio routine or still base it on the weights? My beliefs are that he has to shed the flesh befor he packs on the meat right? What sort of diet should I put him on and what sort of routine should I give him?

powerU

Stick with weights first of all, heavy compound exercises will keep him burning fat long after he leaves the gym.
Get him to drop carbs to about 100g a day for a couple of weeks whilst keeping protein high (1-1.5g per lb of bodyweight), drink lots of water.
Introduce cardio after the 2nd or 3rd week to keep the body guessing.
Main thing - make sure he's enjoying what he does and has realistic targets (drop a few lbs bodyweight after a few weeks, an inch off the waist, heavier bench, etc).

Jock

Good advice from PowerU.

To lose fat and maintain lean body mass, he must do cardio and weights. Heavy compound movements will help to release natural GH and testosterone and will promote a faster metabolism.

Again, to what Power said, high protein intake is very important. Assuming he doesn't want to lose muscle then this is crucial.

Carb intake is probably the most important factor in fat-loss, tell him to avoid obvious sources of sugar and fat, but also to stay away from starchy carbs such as rice, pasta, potatoes and bread. These carbs have a significant impact on blood sugar levels and will promote fat-storage if consumed too often.

Encourage him to get his carbs from vegetables and fruit, 70-100g of carbs (simple sugar: dextrose, maltodextrin) on workout days can be included in his post-workout shake (with whey and water).

Another key to cutting is a bit of variation, the body can become used to a certain routine and or diet very quickly so encourage him to mix his cardio up between HIIT and steady state 3-4 x a week. His weights should be mixed up every 4-6 weeks to prevent the body from getting stale.

A lot of people dispute this buy I am an advocate of empty-stomach, morning cardio. I take in 15g of whey and 5 of glutamine in water before my cardio and I think as long as I don't overdo it, muscle loss is not a huge issue.

Apart from that, your mate will need discipline and commitment to see results, a lot of people have the best intentions but many people will start to waver at the 4-5 week mark. Remind him that it is him and him only that will get results.

I wish him the best of luck, Jock

AussieMarc

So the key is compound exersizes and cardio, low carbs, high protein and low fats.

He doesn't have all that much muscle in him anyway, but we can get there. It seems he enjoys what he is doing but I think he is worried about what other people think of him in the gym and is worried that people will look at him. No one cares if your large, especially if your doing something about it. Anyway, thanks for that fellas.. I will use your tips and train him up I will see if he is game enough to give you guys a before and after pic.

Jimmy

dieting will never work in the long run

clean bulk is the way to go....ask robdog

high reps stimulates gh far better than low so imo keep to reasonable wieght lifted

hackskii

I would hit the weights no matter if he is eating good or not. This will burn cals and not only that but will burn cals when his muscles are rebuilding while he is sleeping.
I am a firm proponent of the Atkins for people that are really overweight.
Cut the carbs but I would not cut the fats.
Reason being is your body needs fuel from something. Fat is the most efficent form of fuel for the body. Fast suppress insuline (another bonus). If he eats fats he is telling his body to use fats for fuel and this is not just from food sources but from body stores.
Less catabolism occurs with low carb high fat diets that visa versa.

Lets keep this simple, drop the carbs, up the fats and protein. Last meal of the day, no carbs at all, after all insuline suppresses the pituitary gland from producing GH.
Eat clean foods (no sugar, breads, pasta, rice, cookies, candies, pies).
Lift weights and keep the reps around the 15 rep range.
Hit the big muscle groups and dont forget to work legs.

I dont want to overwhelm the guy with confusion or overtraining. The last thing this guy needs is to quit before he starts. First day at the gym, have him only do one set of each exercise, no more!

Killerkeane

good one aussie for giving him some encouragement, that goes a long way for confidence and ability.