just got a set of weight!? NOW FOR a good workout plan...?

[Stng5Pnt8]

i haven't lifted weights in about 4 years almost

21 years old
i weigh approximately 200 lbs give or take a pound
6' 1 1/2" tall

was on workers comp for 3 years, and couldnt really do much of anything...

looking to get cut and fit
what type of work outs should i do
what should i eat
running? how long? distance?
about the weights- how much should i start out with
and how many times a week should i lift....

any input would be helpful...
also- what types of food should i stay away from- and which kind should i try to get the most of and when? times of the day etc...

i have lots of discipline- so that shouldnt be a problem... thnx in advance!;) :)

[Stng5Pnt8]

any suggestions??

ttt

[vetkilr]

For a couple of months do two a week.

Do upperbody once a week.
Do lowerbody once a week.

Do weights that get you into the 15-20 rep range.
It will burn fat/tone up/and get your body ready to go in two months.

You need to pay attention to pain.
Keep and focus on form in your exercises.
If you want add one day a week in the morning perferably to do 30mins of cardio.It will elp burn cals all day if done right.Make about two to three all out burst in your cardio to get the heart rate up.And after a couple of routines start your cardio with a quick burst to get the heart rate up and in range usually only 2-3 mins.

After 2 months of this routine come back and ask again!!!!!!


Upperbody: 15 reps but if you can go to 20 but you want to push for max weight for at least 15 reps.
Flat bench
curls
tricep pulldowns
military presses
rows

Lowerbody:
Leg extention
Leg curls
Calve raises
Squats (keep low weight and good form)unlees you have a back injury if so stick with machines.

Come back in two months for more!!!!!!!!!!!!:D