Hi, ive been visiting the forum for a while and finally decided to join. I also joined a local gym today as well. Im 18 and currently 5,10 at 150lbs. I havent done a lot of working out up until lately. Ive basically just been doing alot of cardio and a little upperbody. I run 1 hour on the treadmil at 5 - 5.5 miles everyday. As for the uppperbody Ive basically just done pushups, curls, bench, and some sit ups for the abs. But now that Ive joined a gym I have access to alot more equipment. So now I really want to get a good workout plan going. My goal is to bulk up and build my upper and lower body, mainly upper. As far as my diet, Ive been trying to eat pretty clean (no more fast food). I also plan on getting some whey protein powder soon. Id like to workout every Mon - Fri if possible (without overtraining). Any workout plan suggestions? Also how many calories & how much protein should I be takeing in a day? Youve all helped out alot already. Thanks guys

ok if u are trying to bulk up do less cardio cut that hour down to like 15-25 minutes and do it at a moderate pace that way u wont burn up lots of ur calories and kill ur muscle and on routines do compound exercises like squats,bench press, miltary press, dips, dead lifts and do heavy weights about 80% to 95% and do small sets/reps like 4 sets of 5-8 try not to go over 10 or 12 reps i kind of suck at the eating part so i cant give u much advice there but eat around the 2800-3000 calorie intake and that whey ur plannig to get is good

good luck hope i helped out

find out how many calories you're eating now and work off of that number. a good start for protein intake is around .8 grams per pound of bodyweight which for 150lbs would be 120 grams

If you have never worked out untill now it might be best not to worry about it too much. Unless u have a specific goal ur trying to reach in a short time. Take your time, try to work every muscle at least once a week, to give you a basis in what your doing. dont lift heavy!!! If uve never worked out before U'll probably have bad form, If you do lift heavy you'll prob just hurt urself. Get used to the motions for a few months, hopfully you'll meet ppl in the gym that will help you.

once you get results start a new plan compleatly, change your diet and think about ur new goals.

After a few months change your workout, maybe try a few diffrent workouts.

Then when you stop getting bigger start on the protien. Then when ur done with that creatine.

I think to start, start with two days a week. Then after 4 weeks you can bump it up to 3 days a week. Assuming you have no injuries and you can have someone judge your form, start with something along these lines-

For 3 weeks, do this workout twice a week. Do the first workout at 3X12 and the second at 4X8
squats
bench
bent over bb row
military press

Then after 3 weeks, instead of doing the same workout twice a week, let this be the second workout of the week.
Dips
chin ups
db shoulder press
back extensions

After about six weeks you should be ready to bump up to working out 3 times a week.

From a safety point of view i would not suggest squats to a "newbe".

If your gym has a leg press its prob safer to use that for a few months before squating with any weights.

The leg press isn't as safe as many think it is. It has been responsible for a few injuries itself. I think a newbie will do just fine with squats, I've had a couple of clients that I've started out with just the bar and that was fine for them for a couple of weeks.

Well evo sound like he knows what hes talking about, but i would get some1 to teach you how to squat properly before lifting anything that could damage you. It can be very painfull if you do it wrong. Before i had some1 show me how to do it properly, i messed up my knee for about a month. it was very painfull.