This thread is for a friend of mine...my best friend, actually who I've known for the last 12 years and who has always been extremely overweight (just turned 28 last week and I estimate around 380-400lbs and is 6'2-6'3...he hasn't weighed in a while, but I know he's in that range.). I have always been fit and worked out during the time we've known each other but he has never had any desire to want to seriously diet or hit the gym with me, even though my brother and I have tried numerous times. He finally came to me after his birthday and said that he was unsatisfied with life and needed to change before he killed himself.
That was all I needed to hear and I told him I'd help him out anyway he needed in formatting a diet, counting calories, exercising, etc...
I have a good understanding of nutrition and weightlifting/exercise void of as much bro-science as possible
I had him download the myfitnesspal app because I personally find it to be very helpful and convenient for tracking cals.
His calories are set to 2750 and I told him not to worry about macros right now, not that he'd even know what macros are at this point, lol. Just meeting the calories is going to result in weight loss for now and a change for the better in lifestyle. The only thing I told him to do was meet 175g protein a day to help with satiety and insure that his calories aren't all coming from fat and carbs. Once he consistently loses for ~6 months we'll start worrying more about tracking macros more closely. I don't want any strict diet to scare him off, so I made sure that he understood he could literally eat anything he wanted as long as he met those two conditions (max calories and min protein).
The only supplement he'll be taking is a good multi to meet his micro needs (will be using Orange Triad)
Exercise will be modest at first with 15 min cardio warmup and 45 minutes of moderate weight training focusing mainly on compound movements. He'll do that twice a week with me as his schedule allows and I'll be having him go an additional 2 times a week for 30 minutes of cardio.
Any suggestions to this plan as we have it so far?
Trying to help my friend change his life and I'll take any serious suggestions.