I used to be in great shape in high school (used to play sports), and beginning of college, but not big. I became a slob - well not completely - but the beer belly is here. Now I am 28, weigh 148 and am 5-7. I dont know my bf, but it cant be too high.
Anyway, I have been researching lately, and there is just so much info, what works, what doesnt work, and what some people say works others dont and vice-versa. Also, I have read some journals on here, but I have not noticed any patterns as to what routines have worked for beginners who are over 25 (I assume it must be different for younger guys so correct me if I am wrong). I have been doing isolation exercises, and it seems that most people here do not recommend this as a way to build mass.
My goal is to get my body weight up to 165-170 (add 25 lbs of muscle). I have never done deadlifts, cleans, or anything similar, but it seems that this is what peolpe here like doing.
Here is my current diet (daily)
2-3eggs (sometimes with wheat bread)
Mixed nuts about 3-4 oz
1/2 gallon water
tuna or chicken salad sandwich (on wheat)
fruit either apple or grapes or banana
6 oz 80% ground beef;OR 3-4 chicken legs (not both)
2-3 oz pasta with tomato sauce, onion, garlic; OR rice; OR potato
random veggies like spinach, broccoli, etc
I do cheat and have a few cookies each week, and a few beers.
I am going to start protein shakes (feel free to recommend) but not sure about other supplements. I am a poor grad student, so any cheap alternatives are appreciated.
Basically, I would like some advice as to where to start. You dont have to suggest an actual routine (although I would appreciate it) but just direct me to a place that is credible. As I said, different places say different things, so I would like advice from people with experience, and not trying to sell something.
Anyway, I have been researching lately, and there is just so much info, what works, what doesnt work, and what some people say works others dont and vice-versa. Also, I have read some journals on here, but I have not noticed any patterns as to what routines have worked for beginners who are over 25 (I assume it must be different for younger guys so correct me if I am wrong). I have been doing isolation exercises, and it seems that most people here do not recommend this as a way to build mass.
My goal is to get my body weight up to 165-170 (add 25 lbs of muscle). I have never done deadlifts, cleans, or anything similar, but it seems that this is what peolpe here like doing.
Here is my current diet (daily)
2-3eggs (sometimes with wheat bread)
Mixed nuts about 3-4 oz
1/2 gallon water
tuna or chicken salad sandwich (on wheat)
fruit either apple or grapes or banana
6 oz 80% ground beef;OR 3-4 chicken legs (not both)
2-3 oz pasta with tomato sauce, onion, garlic; OR rice; OR potato
random veggies like spinach, broccoli, etc
I do cheat and have a few cookies each week, and a few beers.
I am going to start protein shakes (feel free to recommend) but not sure about other supplements. I am a poor grad student, so any cheap alternatives are appreciated.
Basically, I would like some advice as to where to start. You dont have to suggest an actual routine (although I would appreciate it) but just direct me to a place that is credible. As I said, different places say different things, so I would like advice from people with experience, and not trying to sell something.