Originally <a href='http://www.sportsbookreview.com/forum/showthread.php?p=23022627'>posted</a> on 11/18/2014:
Dude, I posted a pretty standard beginners program for you when this thread started.
Figure out your TDEE (google a tdee calculator) add 500 calories to it and eat that every day, eat >150grams of protein every day, get some good quality fats and then eat whatever the hell you want for the rest of your calories. Then get in the gym and pick some heavy shit up.
alternate:
Day A:
Bench Press
Squat
Deadlift
Day B:
Overhead Press
Bent Over Rows
Squat
Sounds like you just need to work up the motivation.
Dude, I posted a pretty standard beginners program for you when this thread started.
Figure out your TDEE (google a tdee calculator) add 500 calories to it and eat that every day, eat >150grams of protein every day, get some good quality fats and then eat whatever the hell you want for the rest of your calories. Then get in the gym and pick some heavy shit up.
alternate:
Day A:
Bench Press
Squat
Deadlift
Day B:
Overhead Press
Bent Over Rows
Squat
Sounds like you just need to work up the motivation.