newbie to the forum

[goose66]

Hey guys ive been reading from the forums for a few weeks and have found them very helpful as i want to start working out again seriously. I am a student at the university of rochester in new york and im 19 years old. I am 5'7' and weigh 175lbs I wrestled for 6 years and ran cross country and track up until a year ago. This year I have not done any sports but wanted to start lifting so any help with what supplements i should take and what exercises i should do to start getting in shape again would be great. To me the hardest part is having to start working out after having stopped for a year so it would be a great help to know where to start.

[Big]

Welcome

[FREAK]

welcome

[barondumonde]

welcome buddy

[goose66]

Thank you for the welcomes and do you guys have any suggestions as too what supplements i should start taking for working out besides protein....and what type of a workout routine i should start off with??

[goose66]

thanks for the welcome i wanted to know if i could get some suggestions as too what supplements i should start taking besides protein and also what type of a workout routine i should start off with to start getting back into shape...preferably to build muscle im not so worried about shredding fat yet ill worry about that after a while of working out.

[barondumonde]

thanks for the welcome i wanted to know if i could get some suggestions as too what supplements i should start taking besides protein and also what type of a workout routine i should start off with to start getting back into shape...preferably to build muscle im not so worried about shredding fat yet ill worry about that after a while of working out.

Use the search function on here, since there are many many good threads that could answer your questions...but here's a quick run down:

You need to EAT BIG and EAT ACCORDING TO YOUR BODY TYPE: If you put on fat quickly, then you should want to stay away from too much sugar, and should try to get most of your calories from protein and fat. If you are deathly skinny, the opposite is true. Skinny folks have blunted insulin responses, so they have a hard time putting on weight...if you are low body fat and skinny, you need close to 50% calories from Carbs, 30% from protein, and 20% from fat. Protein intake should be 1 gram for every pound of bodyweight no matter if you're fat or skinny.

SLEEP WELL and SLEEP AT THE RIGHT TIMES: Get yourself onto a proper circadian rhytm where you sleep a minimum of 6 to 9 hours a night. 8 hours is best. Be in bed by 10:30PM and be up by 6:30. I know it's hard, and i haven't been following it, but this is best way to do it.

LIFT INTENSELY: Full intensity in the gym. Push yourself. You'll never get big if you don't break a sweat. There are two main types of splits:

1. Agonistic muscles on the same days: This is basically where you work muscles with the same functions on the same day. There are a lot of guys who follow this kind of split...here's an example using a 4-day split with 3 rest days a week:

Day 1: Legs, (Lower Back), Abs & calves
Day 2: Chest & triceps
Day 3: Rest
Day 4: Back (Lower Back?) & Biceps
Day 5: Rest
Day 6: Shoulders
Day 7: Rest

2. Antagonistic muscles on the same days: This is what I used to do when I was lifting (I'm not lifting right now), and it takes advantage of the fact that after working on muscle, you can work the opposing muscle while the first muscle rests and gets stretched out by your now working that opposing muscle. For example, after doing bench press, you can do lat pulls, and keep rest to a minimum. Here's a sample 4-day split working out antagonistic muscles on the same days:

Day 1: Quads & Hamstrings
Day 2: Chest & Back
Day 3: Off
Day 4: Shoulders, Biceps, Triceps, (Forearms?)
Day 5: Lower Back & Abs, Calves & Shins
Day 6: Off
Day 7: Off

[mkcay7979]

welcome bro

[cantfly]

hey bud

[goose66]

Thanks for the info barondumonde and all the responses from everyone else...these forums are a great help

[barondumonde]

Thanks for the info barondumonde and all the responses from everyone else...these forums are a great help

np buddy, glad to be of service

[mastertech]

welcome