Need some Help!

[DarkEyes]

So I have begun to train my body in the gym. I am 40 not over weight, 212 pounds. I would like to get to 190, replacing the fat for muscle. I am a vegetarian. Or, I do not eat red meats or poultry. I do not know how to work my muscles efficiently to get the best results. I currently jog for the first half hour and then I have a routine of working out two body parts per week, getting to the gym four x per week. I am am not certain how much protein I should be taking in. I have looked that information up. I found that 70 grams per day was what was needed. But some how with the training regiment, does not seem sufficient. Can I get some help to find a schedule or routine for wok outs. I want to put muscle on, and lean up. Thanks in advance.

[jack tors]

you should train w8ts more than 2x a week (3-4), run at least 3x a week
high reps with w8ts i.e 20-50 with short rests inbetween 1-2mins.
In your case doesnt matter what you do all that much what the routine is just get in there and hit all the bodyparts for an hr.

your diet im sure is complete shit. http://www.superiormuscle.com/forums...ybuilding-diet

you need a 1-2grams of protein per lb of bodyweight
http://www.superiormuscle.com/forums...d-protein-read

[Scrumhalf]

1.5g/lb of bodyweight of protein.

Aim for a 40/40/20 C/P/F ratio.

Are you vegan? Be more precise in what kind of vegetarian you are? Are milk and milk products ok? How about eggs? I am vegetarian as well and I can give you advice on how to structure a good diet even with the constraints of vegetarianism.