Jump to content

Starting out


Recommended Posts

Do two different workouts, and alternate them. Have one day on, one day off, with two days off if you feel that you need it.

 

Day 1:

 

Squats

Front squats

Bench

Narrow grip bench

Bent over rows

Curls

Abs

 

Day 2:

 

Push press

Deadlift

Strict shoulder press

Chins/lat pulldown

Dips

Abs

 

With regard to what to eat - just make sure that you eat regularly. Make sure that you get some protein with every meal, but don't get hung up on it. 1g protein per kg of bodyweight is enough. Work out what your average daily calorie intake is, and up it by 500-1000 as you start training. As you gain weight you will need to increase your calories.

 

If you get any sort of injury, which you eventually will get, don't train through it, but instead rest properly.

 

For descriptions of the exercises above and videos too, type them into google, and look at the links from exrx.net. It is a very informative website.

 

Hope that helps.

 

Jonathan

Link to comment
Share on other sites

If you're weak right now, then I'd start out with pushups, pullups, and one leg squats.

 

Day 1 do as many pushups as possible

Day 2 do as many pullups as possible. If you can't do any full reps, then do as many negatives as possible.

Day 3 work on one leg squats. You probably won't be able to the full exercise at first. That's normal. Here's a good way to start out http://www.bodybuilding.com/fun/mahler2.htm

 

Then go back to day one

 

Once you've been doing those for a month and you feel yourself getting stronger then I'd switch over to weights.

 

For food - eat oatmeal, nuts, beans, avocados, bananas, apples, orange juice.

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share

×
×
  • Create New...