Quote:
Originally Posted by Canofbier
I'm looking to begin a weightlifting regimen with the goal of building muscle and eventually leaning up a little - I'm a broad 6'2", 220 lbs. I have a few questions:
- Nutritionally, what should I be looking to do at the start? I've read that I should consume a gram of protein per lean pound of body mass while seriously lifting, but beyond that I'm not sure whether I should begin at a deficit or go straight into bulking. Also, is there a brand of protein powder that works best? Should I stay away from soy protein, what with the estrogen scare?
- How do I find the correct weights/reps to work with? I hear that three sets of 6-8 reps is what I should be aiming for, buy I have relatively little weightlifting experience.
- I am looking to use machines as much as possible (if not exclusively), since I don't have anybody to spot me and my once-injured shoulder has a tendency to flare back up at inopportune times. Is there a resource that I can use to help me hash out a good workout regimen?
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1. dont worry about counting calories right now, just establish good eating habits focusing on quality whole foods, maybe a shake or two if you don't have time to eat. At your height/weight, aim for 3-4 meals a day with 50g protein each meal/shake. 200g is fine for you. Dont be scared of carbs either, just make smart choices. Once you get a grasp on nutrition and finish off the 'newbie' gains, you can worry about counting macros. I've linked this eating plan many times before, and has good overall nutritional concepts.
http://www.t-nation.com/free_online_...he_simple_diet
2. If you want to train on machines - thats fine. Run a split like legs/push/pull/off/repeat. 3-4 sets, aim for 8-10 reps. If you get 10, add a little weight. If you get under 6, take some off.
Consistency is king in this game, with both nutrition and training. You could probably hit the gym 6 days a week at your level. When you start moving some serious weight, you will need to take additional rest days.