This is going to be a pretty long post so bear with me here.
I’m looking for some insight into helping train one of my roommates. He’s 5’5" 175, body fat around 30% by 7 point caliper. Prior to this last semester when he started training with us, he’d never really done anything athletic in his life. In the 4 months or so since then his strength has increased a lot (squat 150 to 275, deadlift from 175 to 300, bench from 110 to 170) without a whole lot of body comp change.
He has a lot of trouble controlling his diet (and that’s obviously going to be #1 here!) because he has Celiac disease and allergies to milk, walnuts, and several others. He also has an anatomical leg length difference, balance issues and some other complicated medical issues and family history. My training partner oversaw 99% of his training this semester which was basically a body part split and a run at the Anabolic diet which stopped after 3 weeks or so because of his allergies.
Really big points to address:
- Body fat.
- Very weak grip strength (fortunately this has shored up a lot with his 300 DL but he still has lots of problems)
- Very weak lats (has difficulty barbell rowing the bar)
- Very deconditioned (no history of sports, his calves get tired from walking up hills)
I’d like to see him run something like Madcow 5x5 to exploit his very strong squat, but at 30% body fat I think that losing the fat should come first. I’m would appreciate some views on what other people would do in this situation.