training programmes for a beginner. couldnt get an answer on the training board

[blackbillions]

im 22 yrs old i weigh 196 pounds at 6 foot tall and have about 24% bodyfat my plan is to build muscle and lose fat.

there is so much information out there that conntradics each other its confusing me. i read that as a beginner i should train my whole body three times per week and other articles are saying this is completley wrong couls some verify for me once and for all what type of routinr i should do for my first 6 months of training

[240 is Back]

mon/wed/fri

Bench, Squat, Deadlift, Curls, Military press
3 sets each

eat lots of food + milk + sleep + creatine

come back in 6 months.  post progress pics.

[2ND COMING]

194 and 24% bf? i feel sorry for your mother

no really, search the site for a cutting program.

[Bluto]

maybe the reason you couldnt get an answer was that it was only 12 minutes between that post and this one?

[marcus]

Dinitrophenol.

[webcake]

You got an anwser on the training board, stop being lazy and read some of the other threads already posted there...

[Jeffro]

im 22 yrs old i weigh 196 pounds at 6 foot tall and have about 24% bodyfat my plan is to build muscle and lose fat.

there is so much information out there that conntradics each other its confusing me. i read that as a beginner i should train my whole body three times per week and other articles are saying this is completley wrong couls some verify for me once and for all what type of routinr i should do for my first 6 months of training

How are you 196 pounds at 6 foot and 24% fat?  You must have absolutely no muscle on your frame.

Sounds like you've got a case of skinnyfat-itis.  

Off yourself immediately.

[webcake]

How are you 196 pounds at 6 foot and 24% fat?  You must have absolutely no muscle on your frame.

Sounds like you've got a case of skinnyfat-itis.  

Off yourself immediately.

Harsh but fair, harsh but fair...

[Tapeworm]

Full Squats warmup x 15, 3x10 working sets

Bench Press warmup x 12, 3 x 10 working sets or Dips (weighted as required) 3 x 12

Bodyweight Chins 3 x failure or Barbell Rows 3 x 8

Barbell Overhead Press 3 x 12

Do this MWF.  Do cardio of your choice TThS.

Download "Starting Strength" to learn good form, eat properly, sleep enough, and stay hydrated.  When your progress stalls, switch up the routine.

[gordiano]

Buy a Bow-flex. Then hang your coats on it.

[LatsMcGee]

Buy a Bow-flex. Then hang your coats on it.

Don't forget to hang off of Ronnie Coleman's nuts!

[marcus]

Don't forget to hang off of Ronnie Coleman's nuts!

What about Dorian's? Wasn't he better?

[philborg]

monday:
incline bench press
flat bench press
shoulder bress
weighted dips
tricep extensions

tuesday:
pullups or pulldowns
barbell or dumbell rows
deadlifts or hyper extensions
barbell curls
barbell shrugs

friday:
barbell squats
barbell front squats or barbell lunges
leg extensions
leg curls
stiff legged deadlifts
calf raises

do 3 sets of 10 reps on every thing; do cardio at least 5 days per week, and either hire a nutritionist or look over the nutrition board and find a good diet