I’ve spent the last year or so trying to whip myself back into shape and while I have a ways to go, a buddy of mine is much worse and asked me for my advice, thinking I know a thing or two. (I don’t.) I started with a whole lecture about lifting, since he does zero. Then I thought better of it, and figured I would consult you good people.
This guy is married with four kids. He works in an office from 7AM until 7PM 5 days a week. He used to be a talented rugby player until around 28 or so. Back then he was around 210-215. He ballooned up after quitting and got up to about 275 by the time his second son was born. Disgusted, he began running and ended up slimming down to 195 and ran the NY marathon.
He stopped running around 4 years ago and ballooned up again. He’s now about 285 pounds and given his age is really worried. He told me he just needed to go out and start running again. I told him he was begging for an injury that would only sideline him for future workouts.
I told him he needs to get started rebuilding some muscle, which because of his age (and weight) is probably in great need. I was going to recommend the big compound lifts in general and specifically 5x5 program for him, but wanted to confer with guys who know better.
He’s from the generation when you only lifted to get strong as a competitive athlete. His position was “dude, I don’t want to bench 300, I want to lose 100.” I told him that he is misinformed and that lifting is going to be key in the process.
Obviously, diet and drinking are a problem too, but I am not his mother. I figure if I can share a good program with him, that’s at least making good on his request for advice. He’s a good guy and I’d hate to see him drop dead from a heart attack, and that is where he is headed.
Please post links and advice I can share. Thanks in advance…s