OK, my younger brother has finally gotten over a series of foot and ankle problem after almost 2 years and 3 surgeries.
Meanwhile, he has done little but upper body lifting, and he's stong, but out of shape in just about every other way.
Currently he's 28 years old
6-3 and 295 pounds
has a 60 inch chest,
50 inch waist (sucked in!)
32 inch thighs
arms a tad under 21 inches
AND about 22-24% bodyfat.
He can bench 435 real strict and could squat and dead right around 550 before his problems so strength is not a problem.
The main problem is, he
a) is fat
b) is out of shape and
c) has lost a lot of flexibility
d) his eating habits have gone down hill, mostly because with the foot problems he just didn't see an end in sight-he kept having one problem come up after another.
What is the best and most efficient way for him to get into shape and regain flexibility and loose oh around 40 pounds of fat? I just want to give him a plan and some kind of time frame. He can be very focused when he has a goal in sight.
Thanks a lot.