320 pounds where do i start.

[yoloralphlauren]

im helping out a friend who is very overweight (320lb 5'9) and im not sure where to start him off at. What things should we work on?

what i was thinking is

30-1hour of cardio a day(walking,biking,swimming)
a starting strength program
and for his diet we just count the calories not macros, kick out all the junk food, more water(hes also a vegetarian)

does this look good?

also, since he is a vegetarian could you guys recommend some things that are good for a weight loss diet?

[bigasianboi]

seems alright

[DasPhilosopher]

Username -yoloralpauren

[yoloralphlauren]

thanks for the replies lol

[vadimmmo]

Treadmill and 3 sets of plate push aways till fail

[yoloralphlauren]

bump

[Sphintox]

im helping out a friend who is very overweight (320lb 5'9) and im not sure where to start him off at. What things should we work on?

what i was thinking is

30-1hour of cardio a day(walking,biking,swimming)
a starting strength program
and for his diet we just count the calories not macros, kick out all the junk food, more water(hes also a vegetarian)

does this look good?

also, since he is a vegetarian could you guys recommend some things that are good for a weight loss diet?

30-60 minutes cardio on a dai-lee.

20 minutes HIIT every second day.

ICF 5x5

Deficit 750-1000 calories off of required.

More lean protein.

Good luck to him, don't let him fall of his regimen.

[Intention2Lift]

30-60 minutes cardio on a dai-lee.

20 minutes HIIT every second day.

ICF 5x5

Deficit 750-1000 calories off of required.

More lean protein.

Good luck to him, don't let him fall of his regimen.

Is that you lui

[Amievenbulking]

30-60 minutes cardio on a dai-lee.

20 minutes HIIT every second day.

ICF 5x5

Deficit 750-1000 calories off of required.

More lean protein.

Good luck to him, don't let him fall of his regimen.

ICF 5x5 in a 1000 calorie deficit? LOL.

[TugMonster]

tell him to stop eating so gotdamn much

[yepimonfire]

If you're that fat do a 1500 cal deficit until you get down to 200. You're not gonna lose muscle that fat I promise. You'll probably gain some.

[TheLiftingDoc]

With a person who has allowed themselves to go that out of control on weight gain they need more than simple calorie restriction and hard work. They need to learn a new lifestyle. Don't even bother with calories and stuff at first, or jump him into heavy exercise regiments. Start him off by slowly decreasing his food portions over time, and teach him to control hunger urges/quell the desire to eat in excess, he needs to learn to eat in portions regular humans would consume. Get him to fill himself on veggies and lean meats, whole foods that are filling and will give him good macro values. Get him just being more generally active. Getting off the couch and doing some stretches/body weight exercise every 2-3 hours, walking to the grocery store, going to parks. Get him exercising light, set a goal of 3 20 minute cardio sessions a week and maybe just the base strong lifts program. As he becomes more accustomed to work and portion control, up the cardio and the work out volume. Once he is doing a relatively decent amount of gym work, get him counting his calories. He should already be accustomed to the idea of restriction and his upped fitness level before going into a deep deficit will make his dieting significantly easier than if he jumped right into it.


Now for actual dieting and training after he has made the lifestyle switch. I don't usually condone heavy deficits but with somebody as obese as this , 1000-1500 calories in deficit is going to be useful for a while. Get him dropping below 25% bodyfat as quick as possible just for healths sake. Make sure he lifts. Make sure he lifts heavy. He is fat, and fortunately inexperienced overweight lifters often manage to gain actual muscle mass while dieting. This will minimize the inevitable hang he is gonna have from the stretched out skin. Make sure he measures his progress and stays motivated. Often people dieting from being this obese become disheartened by their progress because their bodies have been warped by the high bodyfat. Always remind him that this is primarily about being a healthier and inevitably happier person. Over time he can find solutions for hanging skin and stretch marks, but for now he needs to get into a more beneficial position of health.