Please help a total lightweight with a startup routine!!

[Jawncy]

Hi everyone, This may be a little different than some questions but here is my information

45 Year Old Male 215 Pounds 25-30% bodyfat

I have little training experience except that I've lost 30 pounds over the last six months. Even 5 squat thrusts make me winded at this time.

My goals are to gain muscle density, strength and lose fat while maintaining symetry. Muscle burns fat and I need that.

I have a rare disorder called polyglandular autoimmune syndrome type 2 (schmidt's disease) which put me on my back for 9 months last year and which was only recently properly diagnosed. I am taking Cortisol for adrenal insufficiency, T4 and T3 for hypothyroidism, Testosterone injections weekly, Androgel daily, Chorionic gonadotropin for gonadal atrophy and anastrozole for prevention of overestrogen for hypogonadism.

I have a huge variety of supplements I take daily but due to cost considerations laid of over the past month.

My illness decimated my financial and personal health. I lost a thriving business with 7 employees and lost all my clients over the past 2 years.

So the main thing for me is to gain strength and endurance since that seems to be the problem. At times just getting out of bed is winding me on other days I'm pretty OK but not normal in my opinion. I used to work 14 hours a day 7 days a week for like 15 years. I am lucky to work 5 hours a day now since I am so tired.

I need a workout routine that will help me with my goals. I do 30 minutes of cardio on the eliptical trainer at this time 3-5 days a week. I'm pretty tired after that.

Can you please suggest a NORMAL very beginner workout routine for me and some dietary constraints. I know 1 gram of protein per pound of body weight daiy but don't really know if carbs should be eaten befroe or after a workout and timing of these meals. Some people say 6 times a day others say 5 times a day plus 2 protein shakes.

THanks for your assistance in improving my health.

Jawncy

[Vicktor]

Starting Strength is a good place to start, it's a MWF and it will focus on compounds. It should really get your strength up.

[Jawncy]

where can I find that workout routine?

[Vicktor]

Search google for Rippetoe starting strength routine and it should bring up some info.

[Kelleh]

Youll probably hear this from others on the board. Read as much as you can youll be surprise how much youll learn. Learn different techniques and people opinions on various excercises and in the end you can combine and even make your own up.

goodluck

Kelly