Jensing
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My dad is 57 6'2 247 lbs. He has been about 205-220 for 30 years but then 2020 happened, he quit smoking, his work on his feet slowed down, and he bought a boat that includes more alcohol and junk food on the weekends. Over the next 2.5 years he slowly went up to 255 lbs.
I started working with him about 2 months ago and before that he never really worked out. To start out I had him just start eating cleaner (eggs, chicken, beef, nuts, rice, veggies, etc.) every day of the week. Monday-Friday he ends up getting about 2,200 calories, 170g protein, and drinks at least half a gallon of water. On the weekends he's probably closer to 2,500 calories on average, 150g protein, less water, and more junk.
For training I just have him doing a full body dumbbell workout at home twice a week. I've phased different weights/reps/sets but he does lunges, DB rows, shoulder press, bench press, curls, tricep extensions, and planks.
He initially lost about 6 lbs in 2 weeks and then next 6 weeks has lost 2 more lbs. I think he is building muscle just by seeing him, but can't help but think he can lose quicker than that.
I'm looking for next steps. I want to slowly do these, but here are some ideas:
-up the volume in each workout
-add a third workout day
-start a totally different workout
-have him be more strict dieting on the weekends, but that will be tough as they stay on their boat Friday-Sunday
-start cutting calories from each day M-F
-start doing one fasting day each week or IF everyday
-add a cardio day or a few minutes cardio on workout days
He's feeling much better overall, but he doesn't enjoy working out so I fear without more progress he will stop eventually.
I started working with him about 2 months ago and before that he never really worked out. To start out I had him just start eating cleaner (eggs, chicken, beef, nuts, rice, veggies, etc.) every day of the week. Monday-Friday he ends up getting about 2,200 calories, 170g protein, and drinks at least half a gallon of water. On the weekends he's probably closer to 2,500 calories on average, 150g protein, less water, and more junk.
For training I just have him doing a full body dumbbell workout at home twice a week. I've phased different weights/reps/sets but he does lunges, DB rows, shoulder press, bench press, curls, tricep extensions, and planks.
He initially lost about 6 lbs in 2 weeks and then next 6 weeks has lost 2 more lbs. I think he is building muscle just by seeing him, but can't help but think he can lose quicker than that.
I'm looking for next steps. I want to slowly do these, but here are some ideas:
-up the volume in each workout
-add a third workout day
-start a totally different workout
-have him be more strict dieting on the weekends, but that will be tough as they stay on their boat Friday-Sunday
-start cutting calories from each day M-F
-start doing one fasting day each week or IF everyday
-add a cardio day or a few minutes cardio on workout days
He's feeling much better overall, but he doesn't enjoy working out so I fear without more progress he will stop eventually.