Help me please. I'm a newby.

[gremlin04]

Hello all, I am a 25 yr old, 80kgs, 5' 11" tall. I have never actually lifted before as I played a lot of sports and swum. Latley I havent done anything and have aquired "man Boobs".
I have just joined a gym and would like your experts help to develop me a program, ideally I would like abs and a chest as quickly as possible. Could you also tell me what I should be eating and when as I know I am not doing this correct as well.
Thank you all for your knowledge and help. I have no idea were to start. cheers

[CrazyShane]

Whats up bro, I would suggest just reading the forums first. Take some time and go through them. Get yourself acquainted with the terminology.

[meat12]

Yeah welcome man, definately read up...the more you educate yourself the better results you will see. It's an investment in yourself. Good luck bro

[Gort]

Originally posted by gremlin04
ideally I would like abs and a chest as quickly as possible. Could you also tell me what I should be eating and when as I know I am not doing this correct as well.

If you're a little perplexed by the info here (I know it's spread out), use the search function a lot.

Rock bottom basics are to eat a gram of protein per pound of bodyweight (minimum) spread out through the day, and to start training the big three groups about twice a week:

Chest, triceps, deltoids - Pushups & dips

Back, biceps - chinups & deadlifts

Legs, calves - squats & toe stands


When you get stronger and have grown some you would adopt some kind of split routine including the bench press, rows, curls, tricep press, shoulder press, calf press.

When you have grown some more you start doing more than one exercise per bodypart.

The bigger you get - the more you have to eat.

Weight (abs & manboobs) is generally controlled by carb intake in general, and carb intake per meal if you gain weight easily.

Remember not to concentrate on your chest, work the whole body hard and your chest will grow more quickly.

[speakle]

I would like to add some good cardio to gorts reply. About 30 min a day for a few weeks until you get used to it then check into HIIT. Because you said manboobs I am assuming you are interested in trimming up first. Read A LOT of posts in the nutrition section, learn what good foods and bad foods are. You can do all the cardio and lifting you want, if your diet is crap you will never get anywhere. IMO 1.5 grams of protien per pound should be minimum.