Beginner looking for routine advise

First a bit about myself, I’m 33 years old, 165 pounds, 68 inches tall my diet sucks and I still smoke. Two months ago I decided I was done being heavy for my size (I was 185) and went on a binge of under eating and over activity. I would eat half the amount I normally did and walked, biked, and ran on a treadmill along with lifting weights to reduce my weight.

20 pounds in 2 months was not to hard to do but now I have reached the point where I think my weight is about right but I want to now build muscle. There is however a catch, the issue is my job. 3 weeks of the month I am traveling for business, I spend a lot of time in hotels with little to no access to fitness equipment. At best I can take dumbbells with me on the road.
 
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I suggest 2-3 fullbody workouts a week. Workouts should be around 45-50min.

Always pick at least 4 from the core lifts and 2 for the secondary lifts. Fit abs in whenever you choose.

Some Core lifts

Legs (quad) - Squat and all the varations, stepups, lunges
Legs (hip/lower back) - Deadlift and all the varations, good mornings, powercleans
Back - Pullups/rows and all the varations
Chest - Bench Press and all the varations, dips
Shoulders - Over head presses and all the varations

Secondary lifts
Tricep - narrow bench press, extensions
Bicep - Curls and all the varations
Calfs - Calf raises and all the varations

Good site for excercises
http://www.exrx.net/Lists/Directory.html

Diet
- Eat every 2-3 hours
- Eat a serving of protein in every meal, about the size of your palm.
- Veggies and/or fruit in every meal.
- All other carbs - bread, oats, pasta etc post workout only.
- Drink water for the most part
- Get some healthy fats daily - fish oil, flax seeds, nuts
 
Don't neglect the back, upper and lower or you'll have shoulders that round forward.

I'd recommend a good pre-made that keeps the balance. HGM comes to mind, but there is also The Waterbury Method, Art of Waterbury, Waterbury's Anti-Bodybuilding Hypertrophy I & II, Mike Robertson's Neanderthal No More series (great for posture problems) and many others.



HGM is in the first post and the others you'll find in the update to the thread.
 
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