help needed with training program

druss666

hi guy im looking for a program for my friend he is 5ft 11 and weighs 75kg. he trains 4 to 5 times a week 45 mins to an hour each sesion. he said he can sometimes do 2 sesions a day on some days. he uses very little weights he only uses them for his arms and he only has access to machine weights in the gym he is in. he doesnt warm up doenst cool down and doesnt strech and mostly does body weight exercises puss ups dips sit up etc and does a bit of medicine ball work. the goals he is looking for are just to get lean not to put on any size and to get strong core strenght. with work and that he has 1 hour 15 to 1 hour 45 max but only does the 45 min to the hour. he takes up to 100 grams of protien trough out the day and night and eats pretty good pretty clean.



so basicly he has 1 hour 15 mins to 1 hour 45 max to work with 5 times a week some days 2 sesions. so if you guys could help with an easy diet to go with the training that would be just perfect. any help you guys can give would be great and a few different programs would be great also as he can change them every 6 to 8 weeks. so if you guys can please please help me you would be doing me a big favor. because im telling him ages that ill go online and get him one so im finaly getting round to it lol. so a big thanks in advanced if you guys need any more info just let me know

Kev M

druss666 wrote: »

the goals he is looking for are just to get lean not to put on any size and to get strong core strenght.

clean diet + sit-ups

anything else and he'll be at risk of putting on size.

barred4life

a clean diet is essential alright but if hes looking to stay lean he needs to do plenty of cardio 3-4 times a wk and if hes going to be doing weights then they need to be light with plenty of reps lets say 12 rather 8-10 with a heavier weight thats when your going to start building muscle.as for core strenght there is only 1 man the deadlift and 1 other thing 100g of protein aint near enough for him im 88k and train 6 times a wk and take 220g a day hed want to be looking at least his body weight in lbs 160g.no pain no gain

druss666

thanks guys thats what i need no BS short and sweet its pretty simple when put like that but we all know its alot harder to do lol thanks for the input

Transform

druss666 wrote: »

hi guy im looking for a program for my friend he is 5ft 11 and weighs 75kg. he trains 4 to 5 times a week 45 mins to an hour each sesion. he said he can sometimes do 2 sesions a day on some days. he uses very little weights he only uses them for his arms and he only has access to machine weights in the gym he is in. he doesnt warm up doenst cool down and doesnt strech and mostly does body weight exercises puss ups dips sit up etc and does a bit of medicine ball work. the goals he is looking for are just to get lean not to put on any size and to get strong core strenght. with work and that he has 1 hour 15 to 1 hour 45 max but only does the 45 min to the hour. he takes up to 100 grams of protien trough out the day and night and eats pretty good pretty clean.



so basicly he has 1 hour 15 mins to 1 hour 45 max to work with 5 times a week some days 2 sesions. so if you guys could help with an easy diet to go with the training that would be just perfect. any help you guys can give would be great and a few different programs would be great also as he can change them every 6 to 8 weeks. so if you guys can please please help me you would be doing me a big favor. because im telling him ages that ill go online and get him one so im finaly getting round to it lol. so a big thanks in advanced if you guys need any more info just let me know

A few points -

1. For your friend to become leaner and fitter he needs to get stronger - lifting lots of light weights will NOT get him there. plus he will NEVER get there if he does not work legs

2. You are asking someone on here to take about 30-45mins to lay out a full plan - my friend that is why people pay a trainer like myself good money to do this. I reckon no body is going to do that on a forum plus you are going to get 5-10 different ways you can do it anyway. Go to a trainer!

3. You keep bringing up frequency he trains and time i.e. 5 days a week 1hr+ sessions etc NONE OF THAT MATTERS!!! Yesterday my workout (300 workkout with submissions) lasted 16mins from start to finish so along with foam rolling, warm up, stretching etc 30mins total and there is no possible way i was doing ANYTHING else after. Clocking in and putting in time is total BS - intensity is what is key NOT time. Yes yes yes i know you will say he trains really really hard etc.

you want to know how many people tell me this on a daily basis and then get 10mins into a PROPER workout that will actually take them some where and proceed to feel faint and feel a little ill - almost all the beginners i deal with!!

4. Finally, unless he is deadlifting, benching and squatting well over his own body weight he is still a beginner and will remain a beginner until he hits these targets. He can do quite well on body weight programs but unless he is banging out muscle ups, burpees, weighted chins, weighted press ups etc again he is still very much in need of a reality check.

I hope this helps and remember if you are not getting stronger you are going no where fast.