can you help me im new and need a programme for building muscle and losing fat

[blackbillions]

there are so many articles on training and nutrition that contradict each other so  dont know what to do.

i am 22 yrs old i weigh 196pounds with about 23 % body fat and natrually have a big bodyframe. i read that the best routine would for a beginner would be a full body work out(mon,wed,fri) three times a week with cardio on my off days.

can someone help me out plz

[chaos]

Look around the Training board for a beginner program, you're not the first person to ask this question.

It's been answered alot.

[K-1]

one thing I can tell you for sure about weight training/building/nutrition/fat loss/supplementation..etc

A) you have to research (sure it's a pain, but you'll see your basically reading the same thing here and there)

B) you will have to "test" (basically design a plan/workout,diet-plan, and list of supplment product(s) you are going to "test" for a 3 month period) monitor your results

C) after you've spent lots of $$$ on your "testing" phases....you'll then come "full circle" on how this stuff works actually, and the only response you'll be able to give to a person asking the same question as you are asking is the response here or you probably will tell them to "JUST LIFT AND EAT" "DO CARDIO"...etc


also always remember this process doesn't happen overnight. takes dedication and patience. If you have those two disciplines no matter what plan you figure out for yourself...you will see results.


there is a TON of stuff on this site....just jot down the things that make sense to you. formulate your own workout. Steal someone else'se workout...doesnt matter...just try something to get your feet wet.

If you want a straight up answer...get burn the fat feed the muscle by Tim Venuto...solid information in there you can steal some ideas from there.

Good luck

[jpm101]

I think BlackBillons just helped himself. He might go back and reread the full body, three (or at the least twice) a week workouts. That would be BB'ing 101 for people who want to get started with serious workouts. One compound (two joint or more involvement) exercise a muscle group, with 3 sets of 8 to 12 reps. Take a bite out of that for 3 to 4 months and check your progress. Pretty simple stuff, really.

You may not need any cardio at the start of this beginner's program. If the diet is re-ajusted to a more fat lose and muscle building one. Lower the refined carbs for example. And gear towards the more complex structured carbs. Study that option. I know diet is a four letter word, but it can be a good four letter word at times.

A lot of beginners burn out too soon if cardio is attempted the days between (on on the same day) BB workouts. Too much, too soon. Have to prime the body slowly at first. Might be surprise what only doing  BB training may do for you. Good Luck.

Side Bar: Please do not tweak that 2 or 3 day basic lifting program.  Mistake of most everyone (even experienced lifters) who train is adding more sets, exercises and extra day of workouts in a week.  At this time you do not want to do any splits. Just stay with the basic stuff. After 3  or 4 months help yourself to explore whatever direction you wish to go, training wise.

[K-1]

in addition


from a BASIC supplement standpoint find yourself

- a protein supplement
- a creatine supplement

.......again....with further research you will see/ understand there are even more supplments that can help you way beyond what I just mentioned. You will learn this as you go but for now you need to get your feet wet remember.

your basic bodysplit workout (adjust accordingly to your life) p.s. "don't lift like a bitch" as my old highschool strength coach would say. lol

http://www.intense-workout.com/workout_routines.html

then you have your cardio

this can vary but get up off your a$$ and cardio for 30-45 minutes on off days (you can do it afterworkout..some will argue it's bad but who cares...this is to get your feet wet remember)

finally your diet

no sweets, no greasy a$$ KFC..etc again this is to get your feet wet so try 5 days clean eating. vegetables, chicken, fiber,water, water, fruits,no heavy carbs late past 8pm..etc...read that book I mentioned earlier by that dude.

later...my fingers are hurting.

[DK II]

http://www.getbig.com/boards/index.php?topic=138114.0