Haven't lifted in a while, I want to start a new workout and do it right

B

Bob Sacamano

0
I'm looking for someone with more knowledge and experience than I have to design me a workout. I have access to lots and lots of equipment through my university's gyms. I want to work out my entire body and like compound movements. I don't know what lifts to do or how many days per week I should be lifting.

I'm fairly skinny right now, 184 pounds and 6 foot 4 inches. To give you an idea of what we're starting with my bench press is probably about 115 right now. My primary goal for working out is to add muscle mass and my secondary goal is to increase overall strength. The only supplement that I am currently taking is a daily multivitamin. I'm also interested in whey protein powder. For my size and workout how many grams of protein per day is a good goal? How quickly can I add weight. My goal is 200 pounds. I assume that I can achieve this in about 20 weeks. Is that a reasonable goal?

Thanks.
 
16 pounds in 20weeks of muscle, won't be easy, sure if close to half is fat.

I suggest you do this program
http://www.t-nation.com/readTopic.do?id=459341

Very popular program around the net.

Look for a protein blend IE whey, egg, casein proteins. atlargenutrition.com has a pretty good one, there's others but you have to customize them and the others around are much more expensive.

1gram/pound of bodyweight is enough.
 
If you haven't lifted in a while, I bet you could manage that if you train hard.

I've really liked the effect creatine has as well, there's a very noticable difference in stamina at the gym when I use it. That may be something you want to consider too.
 
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