i've searched already... need *COMPLETE* beginner prog advice

[fuzzybear]

Ok, I've searched the archives and read all that I've been able to find on the internet and I've talked to a ton of huge/jacked friends of mine.

Problem is, I keep hearing contradicting information and I'm not sure what really to believe.

My situation is this:
I'm 22, 6'3 and 203lbs. I used to work out 5 days a week in high school, for the past 4 years i've been almost completely sedentary. I drink almost 4 nights a week but I'm about to cut it down to twice or week or less if I decide to go the, ummm not so legal route. havent' decided yet.
I used to weigh about 185-190 up until the past year and was very skinny with a tiny bit of muscle. I've gained the other 15 or so lbs because i've upped my alcohol intake and the rest is becoming a beer gut.... very unfortunate.

I'm very wiry, skinny and strong. When i worked out, I used an "all purpose" program built by a predominately 'student athlete' gym. Its purpose was to increase strength and muscle structure.
Here is what I did: (roughly, its been a few years and my memory is hazy)
everything was two sets with about 10-12 reps each set
-dumbell press
-inclined(2x ways) dumbell press
-shoulder lifts
-leg squats
-ankle lifts
-lat pull down
-crunches for abs
-dumbell curls
-back machine where i did almost reverse situps/ forgot what it was called
-the thing where i held weights in hand and went up and down a wall with a huge ball behind my back?
-tri pull/ rope

thats all i can remember right now.

my goals are:
increased strength
increased size
lower body fat %
overall better shape

I won't be competing in any competitions or anything, I just want to be better than I am now.

I cook for myself everyday and can change my diet to whatever you think would be better.

What I'd like to know from all of you is what you guys did when you were in my situation, if you ever were that is. I'd also like to know what are decent options for me ? I've looked at the 5x5 routine, I'm not sure exactly what it entails, the details i have are a little sketchy. I'm available to work out as hard as need be ever other day, if I have to I'd be able to go almost everyday although I'm learning that its not the best idea, right?

Thanks for any help you guys can give me, I appreciate anyone taking the time to give me any bit of advice. If you guys could offer any diets/regimens that i could use, i'd absolutely love it. thanks again

 

[fuzzybear]

if i'm asking too much... maybe you can just point me in the direction of a website i might not have seen before?
anything would help


after learning so much about body building, i'm afraid to just go in and start doing stuff that isn't maximizing my potential

 

[gymtime]

Don't expect to do the perfect workout immediately. And don't wait until you've got it all figured out before you start lifting. At this point, pretty much any workout you do will be beneficial. Just start one, and refine it as you go along. In other words, don't overwhelm yourself by overthinking it. Get your ass in the gym.

 

[PolishHammer1977]

Mon - Legs/Abs
Tue - Back/back extensions
OFF
Thur - Chest/Delts/Abs
OFF
Sat - Arms/back extensions

Go with a program that will allow you more recovery time and ease your way back into it. Keep the exercises simple.

Legs - Squats
Back - Pull ups, Bar Rows
Chest - Flat/Incline barbell or dumbell press
Delts - Dumbell overhead press, lateral raises, rear delts
Arms - Reverse Preacher curls, skull krushers

When I came out of seasons and I got back into lifting, I always used a program where I specifically worked one bodypart per week. Worked for me, maybe for you. Good luck brother.

 

[jeremys]

if I decide to go the, ummm not so legal route. havent' decided yet

you're not ready


look at the 5x5 sticky