Hey guys can one of you help me out with this, I have a friend who is 5'9 and 250 pounds. He is fat basically and he needs to lose his stomach and get more toned, that is his goal.

Can someone help me out and write down a workout plan and diet plan so I can show him to help him out. Any help is appreciated thanks. I just don't know for his body and weight how he should go by it exactly. And for those that are just gonna post tell him to do cardio and eat a lot of protein just please don't post at all thanks. Just people that can actually write a workout and diet SCHEDULE. Again, I would greatly appreciate it.