Reply To: work out programs

June 22, 2006 at 11:00 am #2711

i think the best way to star out for you would be a full body workout 3 times a week. start with a warm up set and perform 3 set of 10-12.
im sure there are other people on this site with more experience then me so they might have something better in terms of a program and or eating.

this is what I came up with

bench press.
chin ups or lat pull downs
dumbell shoulder press.
bicep curls with a twist (start with the wrist facing in then twist as you move perform the move)
dumbell kickback
squats or dumbell squats or lungs
deaflifts(form is very important for this)
sit ups

and 30 mins of cardio 3 time a week on none weights days and if you have to do cardio on a weight day only about 15mins after weights

this will show you how to perform the exercise if you dont know what they are. http://www.exrx.net/Lists/Directory.html

as for food. you will need to eat 6 time a day.
start the day off with a good breaky. this one is from dr j (thanks dr j)

Bowl of oats soak in water over night, strain excess water add some low fat yoghurt and scoop of protein and away you go.

as for the rest of the day i think you should read massive eating 1 and 2,
and massive eating reloaded 1 and 2 on http://www.johnberardi.com/articles/nutrition/index.htm