Ok, I'm going to try to keep this as brief as I possibly can. Over the past few months I've been keeping a strict diet and doing a fair amount of cardio, having got rid of all the fat I need to (and probably a little more too) I'll be switching over to purely weight training in a couple weeks time. I've known this is what I would be doing for a while now so I have a general idea of what I need to do in most areas, but there are a few pretty simple points that I'm not 100% sure on.
As of now I stand at around 10st 2lb (from around 15st earlier in the year) so as you can imagine there isn't a whole lot of me remaining, moving over to weights is a must. I've had a good read of Gordy's thread as well as other places, so here's my limited understanding of things right now -
- I need to up my calorie intake to approx 2556 a day (bodyweight x 18) and split this over 5 or 6 meals.
- I should be aiming for approx 213g of protein per day (1.5g for every lb weighed).
- For the workout itself, progressive resistance is vital, as too are compound exercises. Form is more important than struggling with weights you're not ready to lift.
- Stick to the free weights as much as possible.
This is the routine given in Gordy's thread iirc -
Monday (Chest/Shoulder/Triceps)
Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press - 3x8
Lateral Dumbbell Raises – 3x8
Wednesday (Back/Biceps)
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8
Friday (Legs/Abs)
Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises - 4x10
Abdominal workout (Crunches, leg raises, whatever)
Now having never done weight training 'properly' before, none of these workouts seem like they would take especially long, are they really a full workout? Also going off these, any particular muscle/group will only be worked once a week, is that really enough? Rest is absolutely crucial that much I do understand, but would I be right in assuming there are routines that work certain groups more often than once a week? I have no problem with putting the work in, so if there are other routines that require more work (or more visits to the gym) for greater results then I'm certainly open to them.
On the diet side of things, should I be eating the same amount 7 days a week despite only training 3 of those days?
Also, what supplements/protein shakes should I be looking to use? At most I probably have time for 3 actual meals, so the rest will have to be made up from shakes/snacks.
As I'm sure you've guessed, when it comes to weight training I am a complete novice, so feel free to direct any responses as such
. I've used weights as part of an overall gym session as most people have, but making the changes to my lifestyle and the workouts involved is something I'm going to have to pick up as I go, so absolutely any help/advice is appreciated, no matter how basic.
Those are the main points I can think of for now, although I'm sure there's more. Be gentle, we all have to start somewhere
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Solo training in a gym full of people feels like I'm missing out, I get much more when I'm at least pairing with someone. 
Well more of an ache than pain but cant seem to sit in a way that keeps it gone.
