Just started working out... need some help

[thotho]

??????

 

[thelion2005]

Diet:
Whole eggs
Veggies
Animal meats
Small amount of berries and whole grains
Milk

Supplements:
Whey
Creatine
Multi-vit
Flax oil

Exercise - Beginner:
Day 1
Chest:
Flat Bench 3x8
Incline Bench 3x8
Decline flys 3x8
Shoulders:
Behind neck press 3x8
Standing Laterals 3x8
Shrugs 3x8
Tri's:
V pushdowns 3x8
Close grip press 3x8
Dips 3x8

Day 2
Rest

Day 3
Legs:
Hamstring curls 3x8
Seated calf raises 3x10
Standing calf raises 3x10
Front extensions 3x8
Squats 3x8
Abs:
Incline leg raise 3x12
Decline situp 3x12

Day 4
Rest

Day 5
Back:
Front chins 3x8
BB bent rows 3x8
DB one arm bent rows 3x8
Pullovers 3x8
Biceps/Forearms:
Standing curls 3x8
Incline DB curls 3x8
Concentration curls 3x8

BB wrist rolls 3x12

Day 6
Rest

Repeat

You need some books for reference ... Arnolds Education of a Body Builder; Golds Gym Exercise Routines; John Hansen Natural BodyBuilding. These will give you a description and comments on the exercises plus other routines and foods.

Good luck.

 

[carlsuen]

what?!!? all that? no way.. it's too complicated for a beginner.. concentrate on a few compound lifts and try to get good at them and at the same time u will gain strength.. go read the stickies above all the threads.. and you'll know what to do.. i'm currently doing Mark Rippetoe's novice program.. u should try it too.. and i'm gaining alot from it..

 

[nelmsjer]

anyone know how many calories I should be taking in a day?

I am still sick so didn't left weights today but I did do an hour of cardio, someone told me to eat a banana after a workout to spike my insuline, is this correct? if not a banana then what works best?

Yes, you want an insulin spike, but the reason you want to spike insulin after a workout is to force carbs and protein into the muscles that have just been depleted from their effort. Ideally, this comes from a post-workout shake that has simple carbs (dextrose and/or maltodextrin) and a very simple protein (hydrolyzed whey). There are dozens, if not hundreds, of post workout supplements to choose from.

If I was forced to choose one, and only one, supplement, it would be a good post workout shake. It's that important and that effective.

Also,

what?!!? all that? no way.. it's too complicated for a beginner.. concentrate on a few compound lifts and try to get good at them and at the same time u will gain strength.. go read the stickies above all the threads.. and you'll know what to do.. i'm currently doing Mark Rippetoe's novice program.. u should try it too.. and i'm gaining alot from it..

I couldn't agree more.

 

[thotho]

So I did what was suggested and I've gained so much size in such a short period of time. I've put .5 inches into my biceps and my shoulders are huge now. I need to maybe work more on getting cut cause I'm already pretty big, I have a very wide frame. An suggestions? I never wanted to get much bigger, just more cut and maybe a few lbs of muscle

 

[nelmsjer]

We need more specifics, bud.

 

[carlsuen]

yeah.. post a pic and what are your overall goals? long term ones.. no use posting ur short term goals.. cuz ur gonna end up asking more questions after that.. educate yourself about your body and about a lifetime of lifting.. spend more time on these boards and you'll be fine.. ask more specific questions.. read other people's threads and post and their journals too.. good luck..

 

[silver_shadow]

post up ur present stats - weight and bf%. we only have ur old 185 @ 20% stats.

 

[thelion2005]

what?!!? all that? no way.. it's too complicated for a beginner.. concentrate on a few compound lifts and try to get good at them and at the same time u will gain strength.. go read the stickies above all the threads.. and you'll know what to do.. i'm currently doing Mark Rippetoe's novice program.. u should try it too.. and i'm gaining alot from it..

I disagree.

This is a large man who is ready for and can benefit from a total body workout.

 

[silver_shadow]

6'2" 185lbs is big? i thought that is still on the thinner side.