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    Hello all ii'm new here after reading lots of threads you lots seem helpful so help please

    Im 21ish 12 stone and 5 ft 10 :

    starting gym soon and looking for a effective work out plan
    im hoping to loose abit of my belly which has popped out a little more than I like... and also want to build up some muscle ( chest, arms etc) but still work out legs back and everything else to maintain all my body parts

    also dont want to forget cardio as i feel much better after running and like rowing a little.

    I will be getting some protein shake most likely phd and will take one scoop (mixed with water) half hour to an hour before going gym and a scoop straight after workout( only on muscle workout days) <--- is this right? and looking to go 5 days at least,

    please set me a plan for wat days and what workouts please. also is the protein shake a good idea


    any help/advice/tips is appreciated
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    Read stickies!
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    (Original post by Keith Lemon)
    Read stickies!
    that wont help me make a work out plan, i prefer advise from people themselves who have done the same type of workouts etc but i have read the stickies and they are usefull ! thanks anyway
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    (Original post by lifhsumwatezzzz)
    that wont help me make a work out plan, i prefer advise from people themselves who have done the same type of workouts etc but i have read the stickies and they are usefull ! thanks anyway
    I doubt anyone will make you a set plan, just look around at different routines, on other peoples blogs on here as well as other sites.
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    (Original post by Keith Lemon)
    I doubt anyone will make you a set plan, just look around at different routines, on other peoples blogs on here as well as other sites.
    im sure someone will be kind enough to, are you a gym freak you could have wrote me one in that time at least its something to work towards !! lol

    i dont mind doing any workout as long as its effective, just dont want to be going gym and doing stuff which is pointless
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    (Original post by lifhsumwatezzzz)
    im sure someone will be kind enough to, are you a gym freak you could have wrote me one in that time at least its something to work towards !! lol

    i dont mind doing any workout as long as its effective, just dont want to be going gym and doing stuff which is pointless
    Figure out how many days a week you are willing to commit.

    Base your routine around compounds -Squats, Deadlifts, Push press, Bench, Chins, Dips, and throw some assistance type stuff in.

    Eat big to get big.

    Depends what your goals are.
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    You're a beginner, therefore:

    Starting Strength by Mark Rippetoe.
    Read it, begin the program.

    After 6 months or so you can begin a program with isolations and a 5 day split.

    If you want to lose fat, do a cyclic ketogenic diet, and have a calorie deficit of about 500.
 
 
 
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