New guy needs help
I'm a 26 year old male, about 5'10 and 150lbs.
And I want to get into shape, and shed this scrawny look I've been living with for my whole life. I'm not looking for a perfect body. A little fat never killed anyone LOL. I'm a big fan of food, cant beat a juicy steak or burger. But what I'm looking to improve is size, strength, stamina, agility and reflexes. The only health issue that might affect my workout would be the ACL knee injury. That I would like to strengthen alot. Its a big concern of mine.
My knowledge of this is very limited. Just recently have I done some reading about nutrition, supplements and workouts.
Nutrition & Supplements
This is my biggest uncertainty. Because I don't know what my body needs and when it needs it. What I would like to do is create a menu for breakfast, snacks, lunch and supper that I can choose from. And add to the menu over time so I don't get bored with the food. What I'm asking for is a good source for this menu. Like a good recipe book, or an online source for recipes, or any good suggestions. Id really appreciate a good place for barbecuing recipes aswell. And I assume to get the size I want id have to eat as much as I wanted with no real limit. More the better.
Ok for supplements I know a little, like whey protein, creatine and casein. But not sure when and how much. Except for casein, I heard the best time is before bed. Are there are any other supplements I need? Also I think it would B a good idea to take vitamins for days that I'm not getting everything I need. And I've broken alot of bones. So id like to get a good calcium supplement aswell. So if possible id like to get some suggestions on what to buy?
Training & Workouts
I have some experience with working out. But nothing compared to the experience of anyone on this forum LOL. So I need a workout program that will help me improve on size, strength, stamina, agility and reflexes. And I wouldn't mind incorporating some MMA style workouts to keep things interesting. Are there any premade workout programs tailored to my needs? I was thinking about 1 hour a day. From monday to Friday and rest on the weekend. That time doesn't include cardio. Thats the other thing what should I do for cardio? And I was wondering, are wearing ankle and wrist weights bad for your joints if you wear them for 8 hours?
Since I'm starting from scratch, should what I eat and my workout begin differently and change over a couple months?
Im sure there are other questions that I have. But I cant think of any right now.
Every time I read anything about this subject I get discouraged cause it reminds me of how lost I feel. There just so much info to digest and so much to learn. And the combinations of workouts and supplements are just endless. Everyone seems to have different theories. I hope someone can help me simplify everything for me. Or at least guide me in the right direction. And if there are any past threads, good articles or a Website that can help let me know. If things where perfect someone would just give me a workout program and a food menu that I could follow religiously LOL
Thanks for any help.