Brand new to working out . . Help Please

[italiannyc]

Im 22 years old , 5'7, bout 163 pounds . . Ive never really hit the weights hard in my life, my brother works at ballys total fitness so i just got a free 3 month trial to the place. I have a little gut, but the arms are skinny as hell and the chest is flat. I dont know where to begin or what to do anymore.. Ive been reading alot on this site and theres alot of great advice, id just rather get some straight answers from some of the guys who have been doing this for a while. Ive bought the following : 100% optimum whey, nitrotech, noXplode . . I bought the 100% knowing it was like nitrotech, but it was alot cheaper so i got it for the hell of it..I dont know if i need anything else. I guess what i really wanna do is lose the little gut i have, and gain size to my body. Not fat, but size, and thats the problem. I want to take the protein shakes 3 times a day and all that, and eat 6 meals a day, but im worried im going to gain FAT not size or muscle mass. I start the gym on may 1st , i dont know how much cardio i should do, or even how many days a week i should go, or when to take my suppliments. So some help would be great. I know it sounds like i dont know anything about this, but i am dedicated at this point and want to achieve my goal. So please, no insults.. Thankyou

[pwhite911]

It sounds like your diet is OK. All the supplements you buy should tell you when to take them on the package. I know the NO is a pre-workout and if your taking three shakes a day, they could be when you wake up, Post workout and before bed.

As for your workout as a beginner you should start with the basics squats, bench press, Dead lifts, Shoulder presses. For a beginner I would workout three days a week doing basic exercises. If you want to work your arms to you can do Barbell curls and triceps extensions.

Once you have worked out for six months or so you can add more exercises.

[freshlytainted]

I think the Body-for-Life program by Bill Philips would suit the your needs. You seem to be searching for instructions and hoping to find some concrete plan per se. Well you can just google "body for life". Hope it helps.

[getgopi1]

Let's see. You want to deepen that chest, pack on some arm size and elsewhere as well, no doubt. I used to be in your position myself -- 130 to 135lbs at 5'8". I did the big movements -- full squats, chins, dips -- for a few years and now I maintain 160 to 165lbs. Back then the only supplement I took was a protein shake I think. About the only supplements I take today are fish oil and zma.

Don't overthink it, man.

From a roster of 7 or 8 exercises, select 2 to do each training session. Do 5 to 7 sets (not including warm-up sets) of each exercise. For 4 workouts in a week, you can go through the list of 8. After 3 weeks, mix 'em up, increase the sets, whatever. Get a lot of sleep (very important) and you will get the results you want.

I saw an article on T-nation about eastern european bodybuilding by christian thibaudeau.

TESTOSTERONE NATION

The program outlined there is too advanced for you but embrace the 8 or so basic movements (except the upright rows) listed in that article.

Forget the cardio for now.