There are tons of diet samples here on GB..search. How much knowledge do you have about nutrition to begin with?..calories per gram of fat? protein? ...Glycemic index is?
Research, Learn, Research some more THEN ask questions. Then research to see if the answer is correct..make sense? Getting the overall point here
Do you sign up for a marathon 2 days before it starts? No.
First thing you need to do - search for videos on lift movements (bodybuilding.com has some for example) and pay VERY, VERY, VERY close attention to the proper FORM of each exercise(advice I got from some of the experienced guys here on GB in fact!). Once you learn proper form then you can start pushing decent heavy weight and not have to worry so much about hurting yourself.
My advice is...as an out of shape newbie, if you try and start pushing really heavy weight right from the start you will end up tearing something. Muscle will fail from the load eventually but if your tendons, joints, body isn't used to all the new weight... you will be setting yourself up for injury when jumping to really heavy weight. Swallow the pride / ego and start off with medium weight and get 12-15 reps out. If you do more than 15 reps...add more weight.
Certain lifts are a staple in BB from what I found in my research, they will help your all around strength and endurance - Bench, Military press, chins, deadlifts, squats. Again form is key here.
Last thing...do you own research. Don't take anyones word for it...for anything, supps, lifts, routines etc. and congratulations on trying to improve the quality and length of your life. Stick with it...be patient.
PS- There are guys here 100x more knowledgable than me..Im just trying to pay it back since they helped me. Also, no one likes diets...it's a necessary evil but worth it. Put your head down and just do that shit!
