I have a friend who is attempting to become a chaplain in the Air Force. Well, he has been running for about 3 months in order to get in shape for Basic Training this summer. He just got back from his physical… and he failed it. His weight and BMI are too high.
Here’s what they told him to do. Lose 5-10 lbs. in the next 3 weeks AND put on some muscle mass.
I know the basics in nutrition and in weight lifting, however I thought that unless you were genetically disposed towards this, it was impossible to lose lots of weight and put on muscle mass at the same time.
So I am looking for both a diet that will help him on the goal, as well as a workout program for someone who has never lifted in his life.