hi there ~ new to training

[Tyranoc]

hi there, i came accross this site the other day amd found some intresting stuff here,lots of good info.

ive just started getting into training a little after new year,im now into my third week atm

im a 21 year old male whose let his body waste away for years,im currently well overweight, but for the first time ive really got myself into training and think ill be stuck into it for the long haul

Currently im
Height:6'4"
Weight:280
Body fat%: no idea but will try find out soon

ive already noticed my strenth growing quite fast
atm im benching 130 compared too when i started 2 weeks ago i was benching 90 at a real struggle ive also noticed a similar gain in other areas

atm i train with free weights at my m8s house on a monday ,wednesday and friday night
and i go to the gym on a tuesday, thursday and 1 day at weekend if poss for fitness (running, cycling etc)and any weight trainig thats not possible at my m8s such as some leg work

is this the best way i could be training ? im open to opinions about improving my regime

also some dietry tips would be handy if u had some

[Todd Fish]

WOW!!! I can't believe i'm the first to reply. This is a rockin place to learn about fitness. It also helps you get motivated. I'll start by saying I'm no expert.

Now for my 2 cents.
I would probably take a look at some of the generic workouts on this website. They are a great starting point. As far as nutrition, Many small meals throughout the day with protein. I used to do three meals with 2 snacks.... not the same. I think you need to consume both protein and good carbs for every meal. And also throw in vegies as much as you can stand. And remeber eat protein. And lots of water. It's amazing the difference you notice when your well hydrated. Speaking of which, I gotta go get my water bottle.

I hope this helps

[Genius]

I'm not going to post a new workout because there are already plenty posted here on this site for you to try. I suggest compound movements for the most part. These are exersizes that work more than one bady part at once. Eg. Bench press: delts, tris, chest, abdominals. These exersizes also allow you to use more weight. I like to go by the theory "more weight=more hypertrophy". Stick mainly to these exersizes right now,
Bench press
Incline bench press
Military press
Chinups
Squats
Deadlifts
Dips
Try to keep the rep range at around 8-12.