New Here Help me

[Txtacomadude]

Hello All,

Im in day 5 of going to the gym and i really dont know what im doing and looking to gain some muscle. i dont want to be bodybuilder big but fit. i want to get rid of the belly and what not.

im 6 foot even and 220lbs so basically tallish with a dad bod.. im also 39!

any helpful workout plans and what not would be great!

[weiss1967]

this one too

boring same schiesse every time

[OldFartTom]

this one too

boring same schiesse every time

Weiss, you remember the glory days of this forum? Back then a reply would've been to give OP some advice on how to train. Ironwill or someone would've helped OP by giving them

https://forum.bodybuilding.com/showt...2916931&page=1

Then talked about nutrition and shedding the tummy is
down to consuming less calories than the body needs to maintain the tummy (eating less) and while exercise is fantastic! Diet is the key to losing or gaining weight
https://www.bodybuilding.com/fun/macronutcal.htm

[weiss1967]

Weiss, you remember the glory days of this forum? Back then a reply would've been to give OP some advice on how to train. Ironwill or someone would've helped OP by giving them..

what trips me is that people come here and start new thread right away. As if there are no thousands of new gym-goers, with same (identical really) questions. We can't have enough Ironwills

And literally none of them want to be "bodybuilder big", as if it is at arm's reach, give it half-arse try and grow into monster.

[air2fakie]

what trips me is that people come here and start new thread right away. As if there are no thousands of new gym-goers, with same (identical really) questions. We can't have enough Ironwills

And literally none of them want to be "bodybuilder big", as if it is at arm's reach, give it half-arse try and grow into monster.

Eh, pretty sure most are the same posters who come on with new accounts every time they're in the first few days of the on cycle of their "on and off in the gym for years" routine. And ask the same questions. And get the same answers. And then stop going to the gym. Rinse, repeat.

Not looking to be huge, just to gain some muscle, lose some fat and be fit. Only interested in aesthetics, not strength...

[carbkilla]

Hello All,

Im in day 5 of going to the gym and i really dont know what im doing and looking to gain some muscle. i dont want to be bodybuilder big but fit. i want to get rid of the belly and what not.

im 6 foot even and 220lbs so basically tallish with a dad bod.. im also 39!

any helpful workout plans and what not would be great!

Do what Madonna does, Walk as far as you can every day, stop eating anything with cheese in it and have a high colonic every season change.

CK

[hremodeler]

Congrats OP and best of luck. Some good links above.

[latverian41]

what trips me is that people come here and start new thread right away. As if there are no thousands of new gym-goers, with same (identical really) questions. We can't have enough Ironwills

And literally none of them want to be "bodybuilder big", as if it is at arm's reach, give it half-arse try and grow into monster.

Coming down on someone for aaking a question. To better themselves is ridiculous dude

Whats your deal?

Pay him no mind OP. Keep asking questions. You will never get answers if you dont.

[Payton1221]

Coming down on someone for aaking a question. To better themselves is ridiculous dude

Whats your deal?

Pay him no mind OP. Keep asking questions. You will never get answers if you dont.

Yet ironically you could have but did not give him any answers.

My answer is start with the search function and then, if you still have a question, ask a more detailed one. You want a workout plan, there's literally a forum entitled WORKOUT PROGRAMS.

[synzor]

Hello All,

Im in day 5 of going to the gym and i really dont know what im doing and looking to gain some muscle. i dont want to be bodybuilder big but fit. i want to get rid of the belly and what not.

im 6 foot even and 220lbs so basically tallish with a dad bod.. im also 39!

any helpful workout plans and what not would be great!

Hey man welcome.

I would say a common sense approach would be to start 3-4 times a week, FBW (Full body workouts). keep the rep ranges 8-12 (this is indicative of amount of weight you can put on the bars while completing these reps) and I usually do 5 sets but if you do all of them same day might wanna do 3 sets but doesn't have to be that, should be that you feel like you are working at 70-80% your maximum and last 2-3 reps of sets are a real struggle.
Regarding losing the dad bod, that is done in the kitchen but that is a whole different topic.

The basics

Legs:
Squats, and if you can't because of knee issues or back (never push through knee pain, change exercise). Leg presses (in a machine) can work well or lunges.
Squats: youtube.com/watch?v=nhoikoUEI8U
Leg press: youtube.com/watch?v=B6rGDcfyPto
Lunges: youtube.com/watch?v=wrwwXE_x-pQ

Back:
Lat pulldown unless you can do full range of motion pullups. There are other variations of rowing movements but these are simple and effective.

Pulldown: youtube.com/watch?v=AOpi-p0cJkc
Pullups: youtube.com/watch?v=YiDBLo2Ssbs

Chest:
Benchpress with a bar if you can't do Benchpress with dumbells and if you can't do pushups.

youtube.com/watch?v=vthMCtgVtFw

Shoulders: I am a strong believer the best exercise at least for me is lateral raises, doing with with light weight.. shoulders are a super complex and sensitive area, inflammation is extremely common and especially if you go heavy, and you don't need to go heavy to develop good shoulders.
youtube.com/watch?v=n5dsI9qQXwY

Biceps: Do plain old dumbell curls. If you can't use a cable machine, clean full range of motion.

Tricpes: You can do cable extension or dumbell above your head or dips if you are capable of doing them
Cable: youtube.com/watch?v=JDEDaZTEzGE
Dumbbell: youtube.com/watch?v=JPBVWO6ABwU
Dips: youtube.com/watch?v=l41SoWZiowI

Hope it helps dude...

Good luck

Don't have 50 messages so it doesn't let me put the guide links of Youtube in the messages, so I posted them like this, you can copy paste these to a browser and see them.