I want to get lean and build muscle. Looking for suggestions for a beginner…?

Im 5’7",170 lbs. My current intake is about 1500 cals/day. I started working out and do cardio 5 days a week and a beginners lifting routine Mon-Wed-Fri. I have also started a creatine and acai berry supplement as well. Most of my plan started yesterday and I am just wondering if there are any good pointers I could use. My goal is to be lean and fit not really looking to become a true body builder. Thanks for the help in advance.

Tags: acai berry, body builder, Build Muscle, creatine, Creatine Supplement, Fit, fri, lean muscle, pointers, true body

Botanic Choice

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Comments

EM April 27th

Your calorie intake is good and you may increase it by 500 calories a day. Perhaps eat 6 smaller meals throughout the day as opposed to 3.
For cardio, I think you should cut it down to 2-3 days per week and lift more. For weight lifting, start out doing 12-15 reps using 4 different exercises for each muscle group and progressively increase weight when you get stronger.

For example (customize this for your needs):

3 sets of 12 – 15 for each exercise with 1-2 min rest between sets.

Mon – Chest (flat bench, inclines, pec deck, nautical press, pushups)

Tues – Back (25 pullups, seated rows, lat pulldowns, T-bar Rows)

Wed – Shoulders/legs (military press, lateral raises, front raises, squats, deadlifts)
Thurs – Biceps/Triceps (preacher curl, barbell curl, hammer curls, tricep pushdowns)

Fri – 45-60 min cardio

Sat – cardio again

Sun – Rest

This will allow your muscles to get enough rest week after week.
neaten April 27th

eat a lot of twinkies
Shoe Strings April 27th

Thats a good start, the main thing is consistency, without that you can do whatever you want and it wont work.

It will take atleast 3 months to produce serious results., try to take more protein and do not eat after 8pm., give your food time to digest., im the same height but weighed 180, trying to do the same thing I came down to 168., its all about consistency and discipline., its a lifestyle
xlqt April 27th

My husband became a professional body builder by going to this website http://www.BeachBodyCoach.com/Fit2BWealthy This company produces the product called PX90, Hip Hop Abs and so forth. They give you huge discounts and diet plans for beginners, there is even a coach for you to talk to. If you are serious, all I know is go to the website order PX90 and you will see the results, my husband did and he was a beginner too. Good Luck.
tennislover April 27th

well i can tell you….. u got the right mind set and work ethic here.. which is good… but i think perhaps u might need a little more calories then 1500 daily.. probably another 500 – 700 more… and u can modify it if u are gaining a bit of a stomach then minus calories..

but if u want to build muscle i say keep the reps in ranges of 6 – 8.. as this demands your muscles more…. maybe every 3 weeks do light lifting of 10 – 12 reps to get some variety in..

train each muscle once a week…. a workout should look like this

mon chest
tue biceps triceps
wed shoulders
thur back
fri legs

then of course your cardio.. and your ab training every other day 5 – 10 mins
get one gram of protein u weigh…. goodluck!