Okay here’s what I wrote out for him, how does this look?
By the way, many aspects of this program are borrowed from T-Nation articles… and I can’t possible cite each respective author, so in general I’ll just say, thank you T-Nation.
Here it is:
GYM DAYS:
Warm-up:
-1000 meters on the rowing machine. Focus on good form, making sure to bend at the ankle and keeping the lower back arched. This is a warm-up, not a race
Resistance Training:
Squat: Body weight
-Count reps until you reach 25. Add 5 reps each session until you
reach 50. Be sure to break parallel, keep the lower back arched.
Pushup: Body weight
-Count reps until you reach 25, resting when necessary. Add 5 reps each session until you reach 50.
Overhead press: 45 lbs (the bar), add 2.5 pounds per session
-Do three sets of five, be sure the bar ends up above your head. What is above your head seems like it is behind your head kinesthetically.
Lunges: Body weight
-Count reps until you reach 10 lunges. Add 5 reps per session until you reach 25.
Video of lunges: bodybuilding exercise: lunges, a great whole leg workout - YouTube
Side and Front Planks:
-Start with a left side plank. Hold for 30 seconds or failure, whichever comes first. Add 2 seconds each session. Progress to opposite side plank, and then front plank.
Video of planks: Ab Exercises: The Plank - YouTube
Video of side planks: Side Plank - YouTube
Supplementation and Nutrition:
UPON WAKING:
? Mix a Superfood/Metabolic Drive complete shake with about 800 mL of water. Use one to two scoops of MD and two scoops of Superfood. Drink this immediately after waking up (as in, roll out of bed and go straight downstairs to drink it). Wait about an hour and a half before having Mom make breakfast, if at all.
? Every day, have as big a breakfast as possible, this is the most important meal, and if you have a big breakfast you will not overeat later in the day
During the day:
? Never eat anything that does not come out of your cooler at work. Fill it every day with sandwiches, string cheese, nuts, fruits, and vegetables beef jerky, tuna. Concentrate on PROTEIN.
? In the morning, fill your ½ gallon jug with water. Finish it by the time you go to bed. You may drink more water than that if possible.
? Never consume a beverage with more than zero calories.
? Take 6 total capsules of Flameout per day. Try to eat these in the afternoon, you want to start consuming mostly fat and less carbs as the day goes on; Fish oil is fat.
? If you can?t eat a healthy source of food, eat a Metabolic Drive bar instead.
Before bed:
Ideally 45 mintues before bed, take 3 capsules of ZMA. Don?t worry if it?s not exactly 45 minutes before, just take them. Also take the recommended dose of glucosamine/condroitin, if there?s a loading dose abide by it. You may need to take some fish oil at this point as well if you haven?t yet taken 6.
DIRECTLY PRIOR TO SLEEPING
Drink a shake of one shot of olive oil and 1 ½ scoops of LOW CARB Metabolic Drive. This will stave off night-time binging, which is the #1 eating disorder in America. You are affected by it. It must stop.
Energy systems:
? -Walk at least one way to work every day. Mom has agreed that she will accommodate your trips where you don?t have your car.
? -Take walks 3-4 times a night with Mom around the neighborhood, or any other neighborhood. Shoot for about 1-2 miles in these walks.
? -Take the stairs. It?s active recovery for your glutes, hamstring, and calves.
Recovery:
o If you are stalling in the gym, eat more.
o Sleep at least 8 hours a night
o If it hurts, DON?T DO IT.