[Sean]

Originally Posted by -[R]-ChurchPunk

What amount of weight would be best to start out with for the different exercises, and how many reps? I have to normal bench-pressing barbell set to 150(I can do at least 5 in a row) but the most I could probably fit on it would be 160 lbs.

If you're lifting to gain strength, then you need to lift heavy. You'll want to do 3 or 4 sets. For the first set, do a weight you can only do like 7 times. Then add like 5 pounds each set. So for bench you'd probably want to start off at 130, then 135, then 140, then 145. Rest 2 or 3 minutes between sets.

It's difficult to know how much you'll be able to do. I'll make some ball park guesses for starting weights.

* Bench Press - 130
* Incline Press - 95
* Shoulder Press/Military Press - 60
* Close-Grip Bench Press - 95
* Tricep Extensions - 40

Thursday - Back - Biceps

* Pull Ups
* Barbell Rows - 115
* Reverse Grip Bicep Curls - 50
* Barbell Curls - 60
* Incline Dumbbell Curls - 50
* Shrugs - 100


Saturday - Legs - Abs

* Lunges - 100
* Calf Raises - 100
* Squats - 150
* Deadlifts - 150

Oh, and would drinking coffee effect gaining weight in any way?

Caffeine is a part of most fat burners, and it's a good energy booster before workouts.

[DaGeek]

A word of warning: Be careful with deadlifts and squats. If you start with too high of weight, you can throw out your back... Not recommended.

Also, to add to what Sean is saying about protein, try to find one that doesn't have a massive amount of cholesterol in it. There are plenty of protein powders that will have 30-40%+ of your daily value in it, and, if you take several a day, that adds up, depending on what your calorie intake is. I may be wrong on this, but it'd be best to avoid that by just finding a powder with less cholesterol per serving.

(And Sean's the man when it comes to this stuff, anyway. If he disagrees, he's probably right.)

[guitarguy90]

Originally Posted by DaGeek

A word of warning: Be careful with deadlifts and squats. If you start with too high of weight, you can throw out your back... Not recommended.

Yeah, that's why I don't do those. I don't have access to a weight belt, and I don't want to take any chances.

[DaGeek]

Originally Posted by guitarguy90

Yeah, that's why I don't do those. I don't have access to a weight belt, and I don't want to take any chances.

Well, I'd still recommend doing them, just keep the weight reasonable and don't try to push yourself too hard. It's what I'm doing until I get a weight belt, and it works. I don't deadlift a ton, but it's enough to make sure my back isn't just being lazy while I work the rest of my body out.

[Sean]

Originally Posted by -[R]-ChurchPunk

Would you happen to know where I could get a list of the amounts of protein in different foods so I could use that determine what to eat?

Here's a picture of my list of protein sources and their nutritional value.

[-[R]-ChurchPunk]

Originally Posted by Sean

Here's a picture of my list of protein sources and their nutritional value.

Awesome, thanks.