Inquiry: How to lose a big gut, get loose, and look Abbott

[HolyRamenEmpire]

This is the situation: I've got a friend who wants to get in shape. Nothing new. He's got a big gut, hairy body, flat chest, big-head, thin arms, and average hands and bottom. But he has a strong, tough leg (calf more than thigh), and his arms (forearm more than biceps) are pretty strong. His body type similar to Tank Abbott. He just is shorter (5'9) and has perhaps a slightly bigger head compared to body size. I think he's weight is around 190lbs.

He's been swimming several times per week for some years. He swims quite actively for around an hour and then goes to the sauna. This November, I got to see him also do some lifting. I think he managed to lift 3 sets of 10 reps of maybe 80lbs. I told him I'd think of a good work out plan that'll get him in shape...

So I'm thinking. I thought I'd ask the opinions of some pros, or whoever that's been doing workout thoughtfully for some time.

He's genetically fat in the stomach (just the stomach). For him to look good, he'd just need to get a better looking chest, biceps, and triceps, plus stronger thighs and shoulder muscles. The only regular pain he has in his neck due to bad posture. Oh, and he's body is pretty hard... as in, he doesn't have very flexible muscle? I don't know what the right expression would be to describe such muscle...

What would you guys suggest for him to eventually turn into a leaner Tank Abbott?

I think he trains at least 3 times per week. He could perhaps train 5 times per week. He's gym has the usual: pool, cardio stuff, and weights (free/machine).

[Jodi]

Well - the first thing to understand is that it is typical male pattern to store fat in the stomach. Building the body around the stomach is not advisable. He may develop Type II diabetes, maybe insulin resistant etc..

The best thing he could possibly do would be to start with a clean diet and a BASIC routine. Work him into it slowly. The diet is going the be the main thing though. Abs are made in the kitchen not the gym ;)

Without a healthy diet any muscular gains won't stick and he will just continue to get fatter in the stomach.

Recommendations:
Clean Diet
Resistance Training 3-4 times per week
Cardio 2-3 times per week

[HolyRamenEmpire]

Thx for response! I just noitced it. I think he has a pretty good diet. He doesn't eat a lot. And he eats three times per day, no crazy dose, just regular stuff, he eats less than me, and he never eats past 10pm. He's got a good enough diet I think. And he does his load of swimming, at least 3 times per week, maybe more depends on his work load.

I think he usually spends at least half an hour in the sauna, then he goes swimming for 40 minutes or an hour, or whatever sets that lasts around that time at a regular pace, nothing in a great hurry. And he was trying to get some weight lifting into the formula. The only thing really fat in his body is his stomach. And his gutt is pretty hard, slightly weird as it is pretty hard even if he doesn't put force. His got strong legs, and naturally strong arms (but not strong for lifting). His chest is flat, and his necks is okay thick.

Should he do more sprints or... just do more body work outs...?

[Jodi]

See you just said his problem right there. He only eats 3 times per day. In other words, his metabolism is shot, his body is in starvation mode, he will lose weight sure but it will be muscle mass that he loses, not fat. He needs a healthy diet of 6 smaller meals per day containing Protein, Healthy Fats, and complex carbohydrates.

Right now his metabolism is dead and his body is eating away at it's only source of nutrients - his muscle!

Cut out the cardio a bit - TOO MUCH CARDIO

There is no need for anymore cardio than 3x per weeks at 30-45 mins pluse 1 HIIT Cardio. Cardio is contributing to his starvation mode and chewing away at his muscle.

[HolyRamenEmpire]

Hmm. Good pt. I guess that's his problem. Too much cardio, too little protein and company. I'll hit him with that idea. Thx.