LONG READ: I'm a new guy starting out! Sort of...
I've posted somewhat on this forum before, asked for advice but never executed what was given to me. I'm 16 now, and ready to lift. I dont plan on becoming a body builder, but I want to have muscle. I want to have my abs visible after months of hard work of losing weight and working out. I love working out my traps and biceps and I want to see them grow. I want to do leg exercises so my calves stick out of my legs. I want the ladies to look at me when I have my shirt off.
For about 3 years now, my weight equipment has just been sitting in the room next to me collecting dust. I have a bench (which really sucks because it was cheap. I dont even bench because its horrible). I have a Weider weight machine, and also a $400 power rack. Some kids would kill for it. I just let it all sit there.
Like I said before, Im 16 years old. 5 feet 9 inches, and weigh about 170. I have lifted in the past, so I do have some muscle. Im not fat, nor skinny. (In between?) Its difficult for me to run or do cardio, considering I have asthma. I seem to be a much better lifter and I dont know if it's because Im a begginner but results usually come fast when I lifted in the past. I know I could get to where I want to be in about four or five months, but I need some guidance, and I hope my fellow forum members can help me.
I need a routine and what exercises affect what muscle or group of muscles. Not only that, but I need to know how many days I should be working out. What muscles to do on what day? How many times a week. One group of muscles a week? Please help me here.
Also, my diet needs to improve. I only drink water, so I guess thats a good start, but only a fraction of being on my way to total improvement. Theres a lot of junk in my house, and I tend to eat it. I need to stop eating junk as a whole in general. Im not looking to keep track of what I eat like a mad man, but I would like to know what foods are good for losing weight and gaining muscle. (Low fat, high protein?) Is it good for a beginner to go out and buy a tub of whey?
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