Need advice on training routine Please

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posted by estray

Greetings all. First just want to say this is a great site with lots of great info. Ok Heres my background: Im a 35 year old male, 5-10, 188lbs, with 16% bodyfat and am wanting to start lifting again. I weight trained in college 15 years ago, and judging by what I've read here already, was doing it all wrong. I worked the same groups too often, didnt work legs, didnt eat right, etc.. Also, I've been taking phentermine for 7 weeks and have dropped from 223 to 188. I figure I could go another 10 or 15 to lose the rest of my mid-section. My ultimate goal is to be lean and cut. I dont want to be "competition big" but would like to put some muscle mass on. I plan on taking creatine mono and whey protein and would like some advice on a good training program/diet/additional supplements, and also should I continue the phentermine or ditch it.
Thanks in advance.

posted by MegaA

Man where do you start? Can you teach somebody how to play soccer or science in one post? Theres so much that this sport involves that complete books are written and encyclopedias are written on the subject.
But just to start off at the basics and give you some building blocks this is what I would recomend. Start off by working out 3 times per week and do over all body workouts. It is recomended you do this on your first year of lifting although for you I expect that the time span will be different as you have already liften previously and could probably stop doing this at a earlier time. Eat clean - as in do the basics, no soft drinks, no alcohol or limited amount cut out junk - not too many carbs and stick to proteins. Add cardio to your program which will help with the fat loss.

Drink lots of water, green tea, cofee 1 a day - etc.

You can get into a very detailed answer buit at the end of the day - train correct - train hard but smart,
eat correct - i'm sure you knw the difference between fatty food and low fat healthy food
and sleep! Sleep has been shown toi play a pivotal factor in fat loss.

Hope this gives you a push in the right direction.

posted by estray

That sounds like good advice. When you say work out like 3 times a week, do you mean to work the same muscle groups 3 times a week or is there a max one should work a particular muscle in a week? Ive read that you cant overtrain abs but I read alot of posts saying people are overtraining other body parts. Thats where I am confused and really need help. I've see alot of these guys routines in here and it seems most work a group only once or twice a week and if they do a muscle that pulls one day, they do the opposite pushing group the next workout. So if monday they do chest, then wednesday they do back. Am I right in understanding this and is something I should be doing starting out?
Thanks again

posted by cwshorns

estray- go to Training and Advice and look up "Growth Principles for Beginners", it's by TomSizeMore, albeit, you may not be a beginner, it is a great thread and has some very knowledgeable advice. Follow it as best as you can, and i know you'll get better results than you had planned.Good luck-Hook Em

posted by estray

I'll do that. Thanks

posted by TomSizeMore

But stay away from the Steroids for now. You don't need em, but I would recommend a good prohormone for your age. Old fugger! lol...

ALRI's Ultra Hotter is excellent, I am taking it myself to get my natural test levels back on track.

posted by estray

Great, I'll look into that.

posted by MegaA

When you say work out like 3 times a week, do you mean to work the same muscle groups 3 times a week or is there a max one should work a particular muscle in a week?

Yes the same Muscles 3 times per week will do fine. The max for you should be working the muscles 3 times a week but not in 3 consecutive days - leave a rest day each time you workout.

Ive read that you cant overtrain abs but I read alot of posts saying people are overtraining other body parts. Thats where I am confused and really need help.

Abs you can;t overtrain - you can train them daily if you like. As abs are a different type of muscle to the rest of yuor body - you can not directly stimulate or work them. For example when you do a bicept curl you have the bicept doing the work with the on the bar, although abs are different you cannot put a weight on your abs and then make the abs lift the weight. As a consequence of the difficulty in isolating the abdominal muscles many repetitions are therefor needed to exercise them properly. As working abs requires many repetitions the abdominal muscles do not rip like when working other body parts and need less recovery time is required. Other body parts as you are using a weight to stimulate it - at the end of the set you should of ripped into the muscle tissue which requires at least two days recovery time for the natural athlete whereas ab work does not rip the muschle tissue that much.

Tou mentioned that others here only excerise some muscle groups once or twice a week - they are at a different level of training rto yourseld and I would imagine that they are at the intermediate level at least. As you get more advanced in the sport you too will require to exercise the muscle on a less frequent basis. Don't and try and replicate there programs as you will get results most likely but they will not be the maximum results you can achieve. For now stick with overall body work outs.

Hope this assists you bro. :cool:

posted by CUTS

400!!!!

posted by estray

Thanks for all the info everyone. I started lifting today and am following a high protein(40%PROTEIN, 40%CARBS,20%GOOD FATS) diet in addition to supplementing with creatine and whey protein. I'll let you guys know what kind of gains I make.
PS
Anyone think I'll have joint or ligament problems cause of my age?(35)

posted by MegaA

Nah you should be ok - if it does worry you though eat your fish or just take glucosamine tablets.

posted by estray

I'm sure itll be ok. Ive never had any joint problems before. These people tellin me im too old to workout are the ones that cant get up the couch themselves. :-)

posted by MegaA

yeah man lazy people are negative people that put down the motivated ones due to jealousy and who always seem to find negaitvity in our way of life. Its these same people that use the word obsession when they really want to say dedication.

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