Last week, one of my good friends asked me for help. "Pablo" (not his real name) has had a bit of a weight problem and has tried very hard, with little results, to get into better shape. He's even paid $60 an hour for a personal trainer who, I'm convinced, did nothing but stick him on a treadmill. I should mention that Pablo is what you may call "special". He's very sensitive and easily offended. The fact that he came to me with this problem makes me feel honored, but also obligated to help him.
Pablo is 26, about 5'5" and around 170lbs. I would guess that he's in the neighborhood of 30-35% body fat. He lives with a roommate and isn't much of a cook (I'm not about to teach him) which makes it a little more difficult to plan his meals. He loves candy bars, and he drinks a lot of soda. The real upside here is that he will do what I say (for the most part) because he trusts that I will take care of him and help him to reach his goals. His main goal is "to look good for my brother's wedding" which is in August. I've broken this down into three broad goals which we'll narrow down as we establish some baselines. Primary goal is to lose weight and reduce body fat%. Second is to increase lean muscle. Third is to decrease waist size. This weekend I'll be taking some measurements of his weight, bodyfat, and different body parts so that we have a base from which to measure.
In addition, I've given him some basic guidelines as to what he should eliminate and what he should add. Things to eliminate are candy, soda, chai tea, white bread/bagels, and other snack foods. Things to add are fruit and vegetables, more poultry and fish, nuts and beans and more water. I also have him keeping a food journal so that I can get an idea of what he's eating on a daily basis and so we can adjust his intake. The once caveat is that I told him he can still have an occasional candy bar, but no more than 2 per week.
The most difficult part will be getting him onto a proper workout plan. I can't really train with him because I don't have the time and our schedules don't really match up well. I will probably have to find a couple of days to at least go over some exercises with him and then give him a very basic plan. I will most likely stick to machines and dumbells as he's nowhere near physically prepared for compound movements.
So there it is, I have 3 months to transform Pablo into a stud. Hopefully, he will stick to the plan and we can really get him into good shape. I will try and get some pics up (if he'll let me) soon. This is my way of making sure that I don't slack off on his progress. I'll be updating here as necessary and I'll be calling him probably twice a week as I see him nearly every weekend to make sure he's sticking to the plan.
For anyone who has read the whole thing. Thanks! I hope I don't dissapoint you, but mostly I hope I don't dissappoint him.