Tips and Advice needed on whats the best way to start working out?

-17 years old


-Male


-Weigh about 147 pounds





I weighted 155 just one month ago but I wanted to lose about 8-10 pounds. I wasn't fat but I wasn't lean either. I felt myself getting out of shape, so I went on a diet.





However now I want to start working out and gain muscle/weight. I got all the things necessary to achieve this. Gym, food, transportation. However, I would like some advice on how to do it. In the past I started but never was committed enough. Now, I'm sure I am. I'm willing to go workout early in the morning before school.





-How should I start?


-What workouts should I do?


-What should I eat? What should I eat after?


-Should I spent any money on those protein shakes/bars?





Any tips would be helpful. I just want to get it right this time. ThanksTips and Advice needed on whats the best way to start working out?
4 sets of 6 reps as heavy as possible without losing form with 3 different exercises on each muscle.


Mon- Chest


Tue- Biceps


Wed- Shoulders


Thur- Legs


Fri- Off


Sat- Back and Triceps





This will really work and you'll see good gains.


Eat 6-8 meals a day consisting of 40% protein, 40% carbs and 20% fat. Drink a shake in the morning, one before training, one after training and before bed for optimum results.


Goto http://myprotein.co.ukTips and Advice needed on whats the best way to start working out?
I've got to disagree slightly with the above answer - 4-6 reps of ';heavy as possible'; is good, but probably not best to START with. The weekly routine looks pretty good, but I'd recommend starting with a weight that you can do comfortably ~6-12 reps (totally depends on how you feel) for the first 2-3 weeks or so. You will likely experience a lot of soreness at first, with it becoming more manageable as you train.





As far as protein - in general, the exercise science research literature would suggest that supplementation with bars %26amp; shakes is NOT necessary to gain muscle mass. Regular food with the a diet composed of fat/carb/protein like previous answerer described should improve your muscle mass and strength to the same degree.





Unfortunately, you'll read a LOT of ads/websites/etc. indicating that you NEED their product with their particular protein shake with their particular amino acid cocktail, but the scientific data simply do not support this. By way of citing my sources here - any number of exercise physiology textbooks are available via Google books (e.g., Wilmore et al., 2008; McKardle, Katch %26amp; Katch, 2006, etc.).

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