Glad you've got the all clear to get stuck into the weights. Credit for posting pics -will be good to do a comparison in a few months time to see the improvements.
First off - routine. I'll give you my ideas on one. You say you train x 2 per week. Is this all you can do, or just what you currently do? Either way, I will suggest my routine: PUSH/PULL (if only training x 2 per week) or PUSH/PULL/LEGS (if you can train x 3)
PUSH: Squat, Lunges, Calf Raises, Incline Bench press, Military press, upright row, dips or close grip bench press
PULL: Deadlift (alternate SLDL with regular), BB Bent Row, chins (or lat pulldowns), Barbell curl. crunches, leg raises
If you are able to do legs on their own then knock them off the other routines and do LEGS: Squat (alternate back with front), Lunges, Leg Press, Leg Curl, Calf raises
Aim to do 2 main sets of between 6 - 10 reps. When you can get 10 reps - up the weight.
This is a basic routine, but should give you the most gains as it relies on compound exercises which work far more than just the one muscle.
You look like you have some excess weight there so you'll want to do some cardio. Start with 2 or 3 times a week of moderate intensity for about 30 mins or so, and either add more or less as you see fit. Doing too much will affect your lifting. Doing too little won't have the desired affect.
Also, clean up the diet. Junk food is ok as a cheat meal once a week, but as you have the excess bodyfat I'd want to restrict it if I were you. Eat regularly every 3 hrs. Complex carbs, good proteins and get in a post workout shake with simple carbs and protein straight after training. This should give you a good start and beyond. I'm doing this routine myself now and I've been training for around 12 yrs, so it's not a complete beginners routine.
Good luck man and look forward to seeing your progress.
__________________
We all have our challenges. What makes us who we are is how we rise to them.
SHUT UP FOOL!
|
