Newbie with q's

[Repped]

Hey guys! I'm new to the forum and also new to working out. I'm waaayyy out of shape and also a smoker and junk eater. I just started going to the gym around a week ago and I'm looking for guidance with working out and diet. I have a lot of questions.

goal is to lose body fat (I have slight manboobs and a chubby stomach) and build a lot of muscle mass AND tone or define the muscles. I like to play basketball, run, and do a full body workout (arms, abs, biceps, legs) every other day.

1. For cardio, I like to run. When and how often should I run? and for how long?
2. What should I be eating on days I work out and on days I rest? I know proteins and carbs are important at certain times.
3. Should I work out even though I'm sore? Is it a good sign that I'm getting sore?
4. They have a lot of different machines at the gym. How many sets and reps should I be doing for gaining muscle mass and defining muscles?

Any help with any of questions would be greatly appreciated. Also, if you know of any good beginner's books, let me know. If you have any questions in order to help me, please ask. Thanks in advance!

[Boss Man]

1. For cardio, I like to run. When and how often should I run? and for how long?

(Do some steady state Cardio 2-3 times a week for 30 minutes, then after about 4-6 weeks when you're used to it, switch to intervals. Keep the SS low level, so don't start past perhaps level 2, same with the intervals when you start on them.)

2. What should I be eating on days I work out and on days I rest? I know proteins and carbs are important at certain times.

(aim for around 2,200-2,500 calories. Go to the higher end of that range on workout days and the lower end on non-workout days.

Eat 6 times a day every 2.5-3 hours, consuming things like Lean flesh, Fruits, Vegetables, Legumes, Low Fat Dairy, Nuts and Oils.

You only need about 40g max from Carbs with most meals and Protein around 1.2g per lb, no more than 1.5g per lb.)

3. Should I work out even though I'm sore? Is it a good sign that I'm getting sore?

(DOMS, (Delayed Onset Muscle Soreness), is nothing to be too worried about. You should be fine training when sore. It's not as a result of any kind of tearing or straining of muscles or coonnective tissues. Some people just experience it during a muscle recovery phase, but I'm positive you'll be fine training with it, as I don't think it should increase injury risk.

DOMS is no indicator of training well, as it may sometimes indicate over training, but generally it's not indicative of doing the wrong thing.)

4. They have a lot of different machines at the gym. How many sets and reps should I be doing for gaining muscle mass and defining muscles?

(Sets about 3 per exercise. Reps around 8-10.)

[Repped]

Thanks a million Boss Man. Very helpful information. I do have some questions about it though.

What exactly is steady state cardio?

And what do you mean by switching to intervals?

What is SS?

What are these levels you speak of?

Is there a good website for calculating calories of different kinds of specific meats, vegetables, fruits etc.?

What are some good meats, fruits, veggies, and lowfat dairies to eat?

When you say 1.2-1.5 grams per pound for protein, do you mean 1.2-1.5 grams of protein per how many pounds I weigh?

Thanks!

Edit: Oh, and also, I like to do a full body workout every other day, but, I heard I can exercise certain parts of body everyday without having to rest these parts every other day. I heard the abs are okay to do everyday and cardio everyday. Is this true? And is there anything else I can do everyday to lose fat and gain more muscle?

[Boss Man]

What exactly is steady state cardio?

(Running on a treadmill or using some kind of Cardio equipment, that keeps you at the same level and intensity, for the entire duration of your using it.)

And what do you mean by switching to intervals?

(Intervals are when the equipment, fluctuates the intensity up and down from an initial start point and usually within a certain range. So if you used level 2, you'd probably never go above level 3, but could go to level 1. Level 3, mostly within the 2-4 range etc. Intervals are better potantially than SS, as they shouldn't be adapted to too easily, thereby reducing efficacy.

Switching to intervals I feel would be best, after some initial weeks of SS, so the SS helps develop a basic cardiovascular foundation to build on, then you change to the intervals, to develop a more accomplished level of cardiovascular development.)

What is SS?

(Steady State. Abbreviated)

What are these levels you speak of?

(The levels listed on the equipment. You just select the appropriate one and that forms the basis of the cardio workout. the higher the number the more intense. Hence starting off with something low like level 2.)

Is there a good website for calculating calories of different kinds of specific meats, vegetables, fruits etc.?

(http://caloriecount.about.com" onclick="window.open(this.href);return false;)

What are some good meats, fruits, veggies, and lowfat dairies to eat?

(Chicken, Lean Beef / Steak, Ham, Turkey, Pork, Lamb, Apples, Tomatos, Peppers, Cucumbers, Pears, Bananas, Broccoli, Onions, Carrots, Potato, (in moderation), Lettuce, Low Fat Cheese and Yoghurt.

There are others, ut these are just examples.)

When you say 1.2-1.5 grams per pound for protein, do you mean 1.2-1.5 grams of protein per how many pounds I weigh?

(Yes, every lb of bodyweight, would be equated to 1.2-1.5g Protein, when calculating protein intake.)


Edit: Oh, and also, I like to do a full body workout every other day, but, I heard I can exercise certain parts of body everyday without having to rest these parts every other day. I heard the abs are okay to do everyday and cardio everyday. Is this true? And is there anything else I can do everyday to lose fat and gain more muscle?

(I'd avoid Cardio every day when doing weights. Abs coudl be done every day, but with a good weights programme you should get plenty of direct and indirect stimulus so no need for every day work.

If you want to add cardio in, try this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.)