New to lifting

[SoonerFan]

Im new to this. I want to get big but not huge. Dont have the $$$ to spend on supplements and all that good stuff. Can someone help me out with a workout and diet plan. Im 5-7 140 and thin. Thanks for your help. :box:

	Supps

[Germanat819]

Not to sound like a skipping record in some of these posts, but we need a little more info bro. What's your lifting experience, what are you doing now, and what is your diet, if any, like?

[LIFTEATSLEEP]

Originally posted by SoonerFan@Apr 21 2004, 08:04 PM
Im new to this. I want to get big but not huge. Dont have the $$$ to spend on supplements and all that good stuff. Can someone help me out with a workout and diet plan. Im 5-7 140 and thin. Thanks for your help. :box:

AGE PLEASE

[SoonerFan]

Im 29 with very little weight training. I did start about 5 years ago and did it for a year. My diet sucks. :spank2:

[bornbad71]

Diet is gonna play a huge roll in how well you respond to training. My advise here would be to check out the the diet forum and read, read, and read some more. You can also give your goals, body weight, bf(if ya know what it is), and what kind of training you have in mind and we can help alittle more with the diet.

As far as money for supplements I would say at least get some protein powder, there are some great prices at GetBuf.com, plus you can normally pick up some form of 100% egg whites from your local grocery store.

Here is my normal split for each week:

Mon - Chest/Calves
Tues - Back/Traps
Wed - Delts/Forearms/Calves
Thurs - Quads/Hams
Fri - Bis/Tris

I do abs 2-3 times per week.

I would stick to compound movements for now, and really focus on your form....sloppy form now will lead to sloppy form later and even injury.

Here is just a small list of exercises you can perform(most of these are fairly basic):

Chest:
Bench Press
Incline Bench Press
Flyes(flat or incline)
Dips

Back:
Barbell Rows
Pullups(or pulldowns if you can't do pullups)
Deadlifts
Dumbell Rows
Shrugs
Good Mornings

Delts:
Military Press
Dumbell Press
Lat. Raises(front, side, or rear)
Upright Rows(with a shoulder width grip)

Quads:
Squats
Leg Press
Hack Squats
Leg Ext.
Lunges

Hams:
Stiff-Leg Deadlifts
Lying/Seated Leg Curls

Biceps:
Barbell/Dumbell Curls
Preacher Curls
Inclined DB Curls

Triceps:
Close-grip Bench Press
Lying Tricep Ext(skull crushers)
Pushdowns

Calves:
Stand Calf Raises
Seated Calf Raises

	Supps

	protein