OK, I'm a 27m who is 5'9" and weigh about 142lbs. I have lifted in the past but had to break it off after several months for various reasons. I'm now looking to get back into the game and really give it my all. Over the past 1.5 months I've actually dropped about 10lbs due to consuming less food and working out on my elliptical machine. The goal was to cut back on excess fat (which I've done and I've dropped down a belt size) but I recently saw beach pictures wear I wasn't wearing a shirt and was not happy with the look. (Too skinny!) My chest and shoulders are fairly broad but my arms are very puny. I'm really looking to transform my body by adding bulk everywhere.
What I've been trying to find is a book or magazine (combination of both) or something that can provide me with all the info I need to get on a really good program. By program I'm looking for details of what exercises I should do, how often, how many sets, etc. I also would like as many recipes and meal recommendations as possible for bulking up. That is, what should I eat for breakfast, snacks, lunch, dinner, etc. I know a good rule of thumb is 50/30/20 for carbs, protein, and fat and you should consume 1-2g of protein per lb but I think I'd be much better off if I had a list of specific recipes to incorporate into a routine. Also, what supplements should I be taking? Creatine and whey protein I see are big recommendations but when do I take them and how much do I take?
How about logging results? What should I be logging exactly?
Sorry to be a pain but I know if I plan everything out well in advance I'll have a schedule and it will be a lot easier to stick to a routine.
Anyone have any recommendations on literature that has what I'm looking for? That is, what exercises should I do. What foods should I eat (preferably ideas for meals for a few weeks)?
What I've been trying to find is a book or magazine (combination of both) or something that can provide me with all the info I need to get on a really good program. By program I'm looking for details of what exercises I should do, how often, how many sets, etc. I also would like as many recipes and meal recommendations as possible for bulking up. That is, what should I eat for breakfast, snacks, lunch, dinner, etc. I know a good rule of thumb is 50/30/20 for carbs, protein, and fat and you should consume 1-2g of protein per lb but I think I'd be much better off if I had a list of specific recipes to incorporate into a routine. Also, what supplements should I be taking? Creatine and whey protein I see are big recommendations but when do I take them and how much do I take?
How about logging results? What should I be logging exactly?
Sorry to be a pain but I know if I plan everything out well in advance I'll have a schedule and it will be a lot easier to stick to a routine.
Anyone have any recommendations on literature that has what I'm looking for? That is, what exercises should I do. What foods should I eat (preferably ideas for meals for a few weeks)?