*nas voice*i dont know how to start this sh1t....

[communist]

alright... so i haven't really worked out for 2 years. im 6'3, 240 pounds. i used to be pretty brolic when i played football (was about 220 pounds of raw twisted steel :smoker:) but now i dont feel like i can do sh1t at all. i still have above average strength, but im a lil overweight now....

so anyway, the last time i worked out was in the school gym, i dont remember my numbers as far benching and sh1t goes. i want to get on a good diet and a good routine... what do yall recommend for that, for starters :unsure:

[Step Into A World]

tryna get brolic or lose weight??? well first to lose weight. stop drinking soda, drink water. stop eating fast food and bad foods eat healthy

[Diggy_Dat_Niggy]

Id say figure out how many days you want to workout then base your program off of that.

You could always start something like starting strength or stronglifts 5x5 to get back into it..I put the PDFs below

They focus on the basic big lifts you did when you played only 3x a week

Im starting back again after the holidays, people told me I looked alot better after like a month and a half of this program

starting strength

http://www.zshare.net/download/52503088a200ea71/




stronglifts pdf

http://www.zshare.net/download/52502979200f5a01/



heres a basic shopping list so you can start modifying your diet a bit

http://www.bodybuilding.com/fun/jamie3.htm

[Spliff Star]

If you're not lying and were previously in good condition it wont be hard at all to get back to your formal self.

Workout hard as you've done with football and consume the caloric requirements to match your goals.

The more you know about nutrients, calories, and proper ratios the easier eating for goals becomes. The basics: http://www.bodybuilding.com/fun/issa64.htm

I'd like to point out:
Remember that there are 2500 calories in a pound of muscle and 3500 calories in a pound of fat. For a client to gain one pound of muscle per week, you need to make sure that every seven days they have consumed 2500 calories (average of 350 calories per day) more than they expended. For a client to lose one pound of fat per week, make sure that every seven days, the client has consumed 3500 fewer calories (average of 500 calories per day) than they expended for the week.