First of all I want to say thank you to everyone here at JSFF. With your motivation and help i've managed to lose nearly 50lbs. Now my goal is to achieve a skinny cut look. My only problem is im so weak! I don't have any weight lifting endurance. I try to go put up 20 reps on my bench at the lightest and I run out of strength at the end of it. I need help guys! You helped me once help out again please!! I need a work out schedule to follow for beginners and bulking up diet. Thanks again!

hey pete!

congrats on your weight loss, that is awesome!

i know this is not something you'd be wanting to hear after spending so much time concentrating on weight loss, but it sounds to me like you should research on "Bulking" and prepare for a nice 8-16 week muscle bulk.

you'll probably gain a few pounds of fat while bulking, but that will be easy to trim off once you're packing some muscle onto that metabolism !

first thing's first, read the newbie guides for nutrition and bulking... diet is the most important part to fat loss or muscle gain...

once you feel confident in your nutritional know-how, i recommend you try out the Maximum Overload Training weight training program from AST. it is free and a very good place to start, even for a beginner (i know from experience!)

Max-OT
http://www.ast-ss.com/max-ot/max-ot_intro.asp

you should look into Whey Protein and Casein Protein (i like optimum nutrition brand) to supplement your diet (casein + flax meal = awesome bed time shake, keeps you full all night)

for muscle size you could check into Creatine Esthyl Ester - "cee" - which is really cheap over at bulknutrition.com (where i get all my stuff). take 2g on non-workout days, and 3g pre-wo + 1g post-wo on workout days.

aakg (arginine alpha-ketoglutartrate),is a supplement also referred to as "NO" (nitric oxide). this stuff increases your vein's vascularity basically giving you a temporary strength increase. it helps you lift more, but it also wears you out faster.

i recommend taking aakg supplements with CM (citrulline malate - great for endurance, buffers fatigue and lactic acid build up) and Taurine... these will basically increase your muscles' endurance, helping you take advantage of the huge pumps you'll get from the aakg!

these supplements are not hormones/steroids, and they are a great place to start for someone who wants the best gains possible. make sure you research anything you do decide to take, however, and be 100% certain that the doses you take are safe for each specific product.

i think this should get you in the right direction :tucool:


edit: one more thing, if you're into cardio i'd say keep it down to 1-2 steady state sessions (not hiit!!!!) per week, and be sure to keep weight training ~8hrs separate from cardio sessions

Sweet! Thanks for the help.

Good advice but whey protein is about the only supplment that you really need imo.

Which one should I pick up?
http://www.allthewhey.com/index.cfm?do=whichwhey


How often should I drink a whey protein shake? You guy are life savers lol.