Hazerboy
05-05-2007, 06:10 PM
After two years of unemployment my dad finally got a job as a consultant in the petroleum industry. His confidence is up, he's working and feeling good again, and ready to loose weight.
Our goal is fifty pounds in the next year or so (trust me, he's got it), and so far I've come up with a general plan I'll modify along the way. For the first week I'm going to have him record everything he eats on fitday. From here I'll look at his calorie intake, take off 500, and slowly start to clean up his diet. We'll have weigh ins once a week. I'm also going to start having him drink a lot more water. He drinks a LOT of diet coke (0 calories, so I'm going to let him have it for awhile :-p ) but there's a crapload of sodium in that and the amount he drinks just isn't healthy. So, for every diet coke he drinks, he's got to drink an equal amount of water first.
His fitness level is also pretty poor. He goes on hour walks a few times a week, but I think I'm going to start him on some light weights, then after he starts to loose some weight some easy cardio (the mans old so we gotta ease into this) and after awhile HIIT.
For weight training I'm thinking squats, deadlifts, bench, and rows. Four exercises a few times a week with high reps till he gets the form down. I'll also integrating stretching in afterwards so he can start improving his ROM. We have a cage and olympic weight set in our garage so it shouldn't be too hard to get him in there, but he doesn't have a lot of time because Of work so I'm going to try and keep sessions short at around 45 minutes or so.
Also, to top it off I'm going to get him a workout journal and take before pictures. This will help keep him motivated and on track, I think.
Hows all this sound? I'd like any tips/suggestions. The last piece of the puzzle I'm looking for would be a cook book thats weight conscious. The guy loves to cook, and he's pretty good at it, but fried catfish and heaping helpings of mashed potatoes isn't exactly the best thing for you. O__o
Oh, and one thing I'm worrying about is how to work in cheat days. I'm thinking he might need one once every week or two, at least in the beginning.
Our goal is fifty pounds in the next year or so (trust me, he's got it), and so far I've come up with a general plan I'll modify along the way. For the first week I'm going to have him record everything he eats on fitday. From here I'll look at his calorie intake, take off 500, and slowly start to clean up his diet. We'll have weigh ins once a week. I'm also going to start having him drink a lot more water. He drinks a LOT of diet coke (0 calories, so I'm going to let him have it for awhile :-p ) but there's a crapload of sodium in that and the amount he drinks just isn't healthy. So, for every diet coke he drinks, he's got to drink an equal amount of water first.
His fitness level is also pretty poor. He goes on hour walks a few times a week, but I think I'm going to start him on some light weights, then after he starts to loose some weight some easy cardio (the mans old so we gotta ease into this) and after awhile HIIT.
For weight training I'm thinking squats, deadlifts, bench, and rows. Four exercises a few times a week with high reps till he gets the form down. I'll also integrating stretching in afterwards so he can start improving his ROM. We have a cage and olympic weight set in our garage so it shouldn't be too hard to get him in there, but he doesn't have a lot of time because Of work so I'm going to try and keep sessions short at around 45 minutes or so.
Also, to top it off I'm going to get him a workout journal and take before pictures. This will help keep him motivated and on track, I think.
Hows all this sound? I'd like any tips/suggestions. The last piece of the puzzle I'm looking for would be a cook book thats weight conscious. The guy loves to cook, and he's pretty good at it, but fried catfish and heaping helpings of mashed potatoes isn't exactly the best thing for you. O__o
Oh, and one thing I'm worrying about is how to work in cheat days. I'm thinking he might need one once every week or two, at least in the beginning.