Just starting out...

Question
Here is my story,I'm recently a recovering addict.I just starteda drug program which requires me tobe sober. And now that I am sober,I decided to get back in shape.I'm 26,6'1 250lbs. I have a wide stocky frame. And really I'm just looking to build up my chest,shoulders and arms. So I need to know how much I should start out lifting,how often,when I should I increase the amount I lift to get bigger.or even if that's the route I should be takeing to get bigger. Also,how long should I jog before I lift ? So could you give me a outline of what I should be doing to start out? And what vitamins or what ever are good to take.Also what are some good wasys that are fast and really work can I do to clean and flush out my system ?

Answer
Caleb-

Congrats on getting clean bud

After that My goodness your asking for a book  :) I will give you some basics things I really cant answer some of those and no one can like how much should you lift. I have no idea as I dont know your current ability. I would tell you to start low and jst aim to make steady slow progress upward. Dont rack yourself in soreness at the beginning DONT seek soreness but it will happen it should NOT be the goal and is NOT a indicator of a good workout, making progress the next time is.

The best things you should take to supplement etc to make progress and get cleaned out is just Good real food and water etc.. Plain and simple nail solid eating habits.

Number one base your diet on protien first (meats, fish, eggs, poultry, and milk products) then fats (from the meats, eggs, dairy and also olive oil, I would get a fish oil and take 5 grams or so while you are nursing and then increase it after)load up on green veggies which are loaded with minerals nutrients and few calories, and a bit of fruit, limit the grains and other processed carbs. This alone should allow a ton of food so you wont be hungry. As well start to clean you out and allow you to get stronger and leaner.

You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to build muscle and burn some body fat. The moves that make men large make women tight and HOT.

Base your training on squats, Deadlift, bench press, over head press, chins and rows, and power cleans these are the moves that use the most muscle at once, burn the most energy (fat) and have the potential to give you the results you are looking for.

I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with three days a week and then add on 1-2 low steady state cardio sessions during the week it can be the same day after the training or separate days, just walking or biking etc but do them separate days or After the much more important resistance training.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation

Phil
www.staleytraining.com

I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time
http://www.lift4hope.org  

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