Beginner help.

[endofnight]

Hello all. I am 28 years old. I have never worked out before. I have started a routine a couple of times but wasnt sure what to do, thought I was lifting wrong, and lost motivation. I am 5 foot 10 1/2 and weigh 155 lbs. I guess I am an ectomorph (?)

I assume I'm gonna first need to bulk.

I am looking for some beginner workout and nutrition info. Please be specific as possible. I need to know how many calories to eat a day and what to eat. How much protein powder to use and how often. I don't want to take creatine.

I have read a lot of diet stuff and it seems unhealthy. the KETO diet? some people were saying that they felt like crap all day, forgetting things, constant thirst, and all sorts of nasty stuff. I want to be healthy, not sick to reach my goals. Also, I've heard of people drinking a gallon of milk a day or eating like 18 to 20 eggs a day? I don't know.

I was eating from the "abs diet" before.

what exercises should I do? How many and how much each week? What about cardio?

My goals? I want to look like Scott Herman.

If you go to youtube and type in "Scott Herman chest workout" you can see what I'm talking about.


I understand that genetics play a role but basically I want my body to look as closely as it can to that.

I would greatly appreciate any help. Thanks!

 

[endofnight]

Thirty views and not a thing?

 

[endofnight]

Can somebody explain to me how you get a response on this forum? Maybe I'm not doing something correctly...

 

[endofnight]

Seriously, anybody? I would really appreciate any workout and nutrition advice for a beginner.

 

[AutobotVu]

I'm doing 12 week plan google "ripped in 12 weeks 6,6,10,10,12" its the first link

 

[JComp]

Look at the already posted things here. Learn at least a little bit about a bulking diet that others have posted and form your own. Then post it and people will be able to give you more help. As far as routine goes, maybe look up Bill Starrs 5x5 or I think its Scott Riptoes starting strengh. For bulking the rule is to eat more than you use. Most people say 500-700 cals above your normal intake. So you need to find out what you usually eat, then eat more, but keep it healthy like Castro said.

 

[jeffh3c]

If you are just starting, anything will pretty much work. Eat pleanty of proetin, carbs around workout time. Keep cardio to off days or warmups and otherwise to a minimum on a bulk. I would start with full body workouts or a two day split (research this on your own, many different options). Just a friendly note that people here will almost always be helpful, but you need to do some legwork on your own as well. Hope this gets you started.

 

[CopyCat]

Patience my good man. You are asking a question that people could and have written whole books on.

Please, read through the links that I've posted below. They should contain a pretty good amount of knowledge to get you started. Within these links are info on nutrition and routines. Since you are starting out and I would highly highly recommend following Mark Rippetoe's Starting Strength. Prolly one of these best beginner programs out there for getting familiar with exercises, packing on size, and increasing strength.

http://anabolicminds.com/forum/nutrition-health/92572-fuel-talk-pt.html
http://anabolicminds.com/forum/recipes/114810-zone-meal-week.html
http://anabolicminds.com/forum/training-forum/86088-neoborns-where-do.html
http://www.startingstrength.net/workouts/
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
http://startingstrength.com/