Routine for fat injured man

[King Fedor]

Ok, one of my good friends is 300lb an 6"4. Weak as a kitten, does zero real exercise and he recently injured his back and broke a bone in his hand/wrist after a drunken fat man moment.

Hes always been overweight but he is a very good mate of mine ive know for 10 years+.
Now hes out of a cast an his back is more or less good again(not that its ever been good).
He has some ligament damage in his wrist that include serious weakness an limited ROM.
Basically anything that needs grip/wrist strength is going to be a problem.

So im gonna drag his fat ass into the gym. Now im trying to think of a routine for him.

Basically I dont think he will be capable of Deadlifts/bench/OHP.
So what should I get him to do???

At the moment I'm thinking Squats, Squats and more Squats. Any other big compound movements that dont require grip strength??? Preferably stuff that he can do himself and not balancing weights were there goin to fall on his head.

Will drag his ass in tonight an see just what hes capable of, but just looking for some ideas.

Goin to get him doin a 5x5 thing, once he puts some muscle on the fat should drop easily by itself, definatly will not let him do any cardio. Pretty much any movement he does should have realy great results because he realy is hopelessly weak.

 

[J Storm**]

if he's that fat, fixing his diet first would be the best for him

 

[King Fedor]

Well thats realy not going to happen any time soon. I figure hes eating enough to be 300lb, then hes eating enough to put on some serious muscle with the right training.
So effectively reducing his bodyfat%

 

[FATKID]

Quite honestly, if he's that out of shape (i.e., "weak as a kitten") he should probably focus on a shitload of walking/jogging and trying to master his bodyweight: bw squats or with bar to learn form, push-ups, sit-ups, jumping jacks, mountain climbers, etc....

If I had a friend like that I would probably put him on some sort of circuit training focusing on knocking some of that excess weight off before I tried to turn him into a powerlifter.

But, hey, what you're trying to get him to do is likely better than what 99.9% of "personal trainers" would get him to do.

...And reworking his diet is a no-brainer....

 

[King Fedor]

Yea, thing is if i get him doing circuit/cardio stuff, hes just going to go home and eat even more.
I figure some low intensity, high weight stuff is the only way hes goin to get in shape. Its the best long term thing for him in my opinion.
Also its easier than running, less stress on joint ect, And more importantly build some lean body mass, which is something thats extremely lacking.

 

[FATKID]

Well, if he's THAT lazy and apathetic, then you're probably doing the best thing.

However, if he makes it through just a week of solid circuit training w/ some cardio, I think he will feel A LOT better. Then, it's up to him whether or not he continues.

Whatever you think works, man...give it a shot. Sounds like he needs to do something for his health.

 

[SteveX]

Well thats realy not going to happen any time soon. I figure hes eating enough to be 300lb, then hes eating enough to put on some serious muscle with the right training.
So effectively reducing his bodyfat%

Eating enough to maintain 300 pounds is great, but there is no way he is getting all those calories from whole grains, lean meat, and healthy fats.

He needs to clean up his diet before he starts.

 

[PariahCarey]

Why don't you try eating some of his food this way you'll solve his obesity and your anarexia problem at the same time.

 

[Keiwil]

He should be swimming 3 times a week and really looking after his diet.
Not necesarily eating less but eating more healthy food.

Also everytime he wants to watch tv he has to be treading an excecise bike.

 

[King Fedor]

Why don't you try eating some of his food this way you'll solve his obesity and your anarexia problem at the same time.

I'm always taking silver bullets for him.

As for a clean diet, well first he needs to get training... its very possible to put on muscle eating terribly.

But his diet isnt that bad at all I mean he eats alot of bad food, but also alot of good foor. Problem is he just eats way too fucking much.

 

[King Fedor]

So anyways.... anyone got an exercise to recommend? For someone with zero to none grip strength in their right hand/wrist... who is a complete noob.

 

[SteveX]

So anyways.... anyone got an exercise to recommend? For someone with zero to none grip strength in their right hand/wrist... who is a complete noob.

squat
bench
deadlift
power cleans
ohp
rows
snatches
front squats
oh squats

his strength levels shouldn't stop him from doing lifts, just use light weight


he is better off fixing his diet and lifting at the same time. no need to wait.

 

[FATKID]

he is better off fixing his diet and lifting at the same time. no need to wait.

True.

If his diet is relatively bad now, it's just going to get worse when he feels the intense hunger pangs associated with getting off your fat rump and doing something.

 

[shoffma1999]

Well thats realy not going to happen any time soon. I figure hes eating enough to be 300lb, then hes eating enough to put on some serious muscle with the right training.
So effectively reducing his bodyfat%

Ummmmm, no. If he is eating a bunch of shit it doesn't really matter what he does in the gym. Put him on the velocity diet at T-Nation. This will help him drop a lot of weight quickly, and then he has to start eating quality foods afterwards. Also, start with exercise that will gradually increase his fitness levels. Swimming as mentioned would be a good start as for his cardio. As far as lifting goes - I would wait until he is actually healed from his injuries, otherwise you risk doing more damage and having him give up. Once, he is healed then get him on a program involving heavy weights (for him) and compound movements (squats, bench, deadlift, etc.).

 

[Sledge Hammer]

Good luck, seriously. if you have to drag him into the gym, and he is not willing to change his diet (which is the most important thing) it doesn't sound to hopeful. if he is as out of shape as you claim, i would be focusing on cardio and bw strength.

With proper nutrition and some sort of cardio/fat burning program he'll see results faster than weight training alone.

 

[King Fedor]

Ummmmm, no. If he is eating a bunch of shit it doesn't really matter what he does in the gym. Put him on the velocity diet at T-Nation. This will help him drop a lot of weight quickly, and then he has to start eating quality foods afterwards. Also, start with exercise that will gradually increase his fitness levels. Swimming as mentioned would be a good start as for his cardio. As far as lifting goes - I would wait until he is actually healed from his injuries, otherwise you risk doing more damage and having him give up. Once, he is healed then get him on a program involving heavy weights (for him) and compound movements (squats, bench, deadlift, etc.).

After reading that dave tate article on what he ate while he was still power lifting, i reckon he can put some muscle mass on without much problem.

If i wait for his injuries to heal, he will never make it in the gym. He's full of excuses.

I think i might go with what people are sayin in that just to try everything but go light on weight on stuff thats too hard to do.

 

[FATKID]

Sounds to me like your friend just doesn't give a flying shit.

I understand caring, but there comes a time when you just have to say "to Hell with it" and move on.

If he is going to bitch about everything else and make excuses, how's lifting going to be any different?

He has to want it and I'm afraid most people are content with mediocrity and, on top of that, they try to justify their mediocrity and glorify it.

Try your best but if he wishes to continue to delude himself, let him.

 

[SteveX]

After reading that dave tate article on what he ate while he was still power lifting, i reckon he can put some muscle mass on without much problem.

If i wait for his injuries to heal, he will never make it in the gym. He's full of excuses.

I think i might go with what people are sayin in that just to try everything but go light on weight on stuff thats too hard to do.

are you comparing your friend to Dave Tate?

Dave Tate - 935squat/740deadlift/610bench/2205total
Your Friend - "Weak as a kitten"

When you friend is moving that kind of weight around then he can eat whatever he wants.

 

[King Fedor]

Ok, got him in the gym tonight finally. He still has a fractured bone in his wrist to basically cant hold anything.

So i showed him how to squat properly... he did the bar plus 5kgs on each side, definatly breaking parallel but not quite atg but pretty close(he just dosnt have the power/balance to go full atg atm).

Then showed him a zercher deadlift-rack pull.

Then he had a go at the pec deck(yes its gay but if you cant hold a bar how can you bench)
Then a similair machine but for shoulders(almost like the opposite movement but more up than in)

And that was it.

So, any other zercher lifts i dont know about?

 

[SteveX]

So, any other zercher lifts i dont know about?

squats and deadlifts are the only zercher movements that I know of (though I'm sure there is someone out there thinking of a way to zercher evey lift).