T Nation

Skinny and Fat: Whatcha got T-Nation?


Alright, so I took on a new client. The guy is 48, 5'8, 154 pounds and 20 some percent bodyfat (about 24, all I used was a B.I.D. and those aren't real accurate). The guy obviously needs some muscle mass, but 20% bodyfat is much too high. I will really see him two or three times a week, and he has hockey practices twice a week. I have some ideas, but I'd like to see what you guys think. How do I get this guy in shape?


Read the training archives on this site, there are hundreds of articles on newbie lifting.

Or just start him on a basic 5 x 5, like Rippetoe's Starting Strength.

I'm surprized a trained professional actually has to ask us what we think. Didn't you learn this stuff in class?


so you train your "clients" according to advice you get on internet forums?
hopefully you dont charge much...


Is this a totally untrained individual?

First get him in condition to train, then start building muscle as usual, just keep an eye peeled for lack of recovery. Don't think you need to sweat the fat percentage just yet.

How long you been at this?


ferrets in his pants
Cat o' nine tails
Laps in a gator pond


For strength: read a month worth of DCA's log and have him do that.

For fat loss/gpp: set him up in an apartment with a couple of Thai hookers.

If he survives, he'll thank you for it.


You gotta sort those - it's not always clear what you're purchasing, by all reports.


Sorry about the razzing you've gotten, but .... You've got a guy who plays some recreational hockey, which means at 48 he has done that a long time. You will train with him 2-3 times a week. My guess is that he doesn't have any prior strength training? What equipment does he have available?

If he is really deconditioned, I'd start him on single sets on machines, low weights. I'd also give him a joint mobility/stretching work-out to do every morning -- only five to ten minutes worth so he does it rather than putzes it.

I'd make sure he knows you intend for him to transition to real weights, probably something like a 5-3-1 program (hit the home page, there is a link to the e-book off the current article, and the e-book is free). Real focus would be on form and mobility. I'd work on the weight after he had focused on strength and mobility for a while -- depending on his schedule and time availability.



Though, for diet, remember to start making changes slowly so they are successful.

Anyway, my two bits, from starting in a worse place.