It unfortunately has taken me over a year to realize this, but it's never too late to start doing things the right way.
Once again, your metabolism is going to burn about 2000 calories off you a day, so if you are wanting to put on weight, you've gotta eat more than that, trying to cut, just a little less than 2k.
Always check the fat content of what you're eating, bulking or cutting, you don't want to get chubby.
Cutting try to keep it around 80g of fat a day, bulking allows for 120-150.
Exercise:
No matter your experience in the weight room, you always want the basics, the fundamentals. Squats, deadlifts, bench press.
If you are just starting out, or wanting to get back into your old shape, I recommend starting off with a 3-day/week workout split in the 8-12 reps per set range. You don't want to overwhelm yourself with soreness, and you need time for those newly torn muscle to recover fully.
Always rest 60-90 seconds between sets, and drink plenty of water during your workout.
Monday - Since Monday is the unofficial chest day at every gym on the planet, you're gonna do legs and shoulders. Take it light, because otherwise you'll hate your life.
Warmup - Walk on treadmill 3.0-3.5mph for atleast 8 minutes.
Light Stretch - Toe (or knee) touches, butterfly stretches, quad extensions; hold each for atleast 15 seconds with regular breathing.
Squats - Do 12 self-weighted squats (no barbell) with the lowest point being a 90 degree angle at the knee, hold for 1 counted second on each rep. Breathe as you drive up through the quads and glutes. Hold your arms straight out for balance.
3 weighted sets of 10-12 reps, with the same motion as the warmup. If self weighted was difficult, start with just the barbell (45lbs.) to get an idea of how much weight to add. You want to push yourself here, but don't strain yourself, you aren't a bodybuilder just yet.
Leg press - 3 sets (12,10,8) - lower the weight slowly until your knees touch your chest, drive through, extending your legs fully and breathing simultaneously.
Shoulder press (dumbbell or barbell) - 3 sets of 12, keeping your back straight, not arched, and exhaling while you push up, don't completely lockout your elbows.
Wednesday - Back and Biceps - Hopefully you can walk now, but your legs should still be feeling it.
Warmup - Walk on treadmill 3.0-3.5mph for atleast 8 minutes.
Deadlift - Make sure you are following proper form and technique (watch previous post with follow along video). Do 3 sets of 10-12, go slow, breathe as you bring the weight up. Once again, light weight, I don't want you pulling your back out because some gorilla guy next to you has 5 plates on each side.
Lat pulldowns - You can substitute pullups here, but when first starting out, most people can't lift their own weight in a controlled fashion. 3 sets of atleast 8 reps, breathing out as you pull the weight down toward your chest.
Dumbbell Bicep curls - 4 sets (12,12,10,8) - Start out light, squeeze through your bicep and breath as you curl the weight up. By your 8 set your arms should be ready to fall off.
Friday - Chest and Triceps
Warmup - Walk on treadmill 3.0-3.5mph for atleast 8 minutes.
Bench press (Barbell) - 3 sets of 10 reps. Once again, light weight, control it, push through slowly and breathe out on the extension. Don't bounce the weight off your chest like the idiots next to you.
Pushups- 2 sets of as many you can do - With keeping a straight, controlled form, complete 2 sets of as many reps as possible.
Take the weekend off, you deserve it! Thanks for reading guys. Any questions feel free to ask me on Facebook.
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