Un-fuck mobility, establish base strength/movement patterns (unweighed squats, push ups, a few pull ups, etc). Begin to establish quality eating habits (at least 3 round meals, emphasis on lean protein, carbs, fiber, and fruits/veggies, high water intake, minimal processed/fast food, etc): 2-3 weeks.
Starting Strength or similar 3x weekly linear periodization program with emphasis on recovery and movement quality, establish regimented eating and tracking intake if possible. 18 calories/lb, protein at 1-1.5g/lb bodyweight, rest from quality carbs and fats. Follow this until gains from linear progression have been exhausted. Should be 3-6 months. Good technique in the basic lifts and a a base of strength/muscle should be established by the end of this period.
Move to a reasonable periodized program such as 531, Juggernaut Method, etc. Increase work capacity and muscle mass further by beginning to incorporate more assistance exercises at times. Continue with ~18 calories/lb as mentioned earlier unless bodyfat accumulation becomes unsatisfactory. If you diet, do it wholeheartedly and get it over with and get back to things. This alone should get you well into year 2 or 3 of training.
Begin to cycle emphasis of training periods around the same basic framework used in phase 3. For example, higher volume mass gain blocks, heavier strength focused blocks, lower volume weight training blocks with increased amounts of conditioning work, etc. Focus on a specific goal for 4-8 weeks at a time while maintaining previous capabilities with as little effort as possible, and then move to the next goal.
This gets you to year 4 or 5 and fairly diesel. I have a guy that’s been following this exact plan is cranking along in phase 3 at about 30 lbs heavier than where he started in mid 2011 and improving his strength relative to his bodyweight on a monthly basis. If he sticks with it, by years 4-5 (2015), he should be sitting at a solid (lean but not shredded) 220-230 lbs at 5’11" and deadlifting in the 500’s for 5-10 reps. No gimmicks, wrote essentially this same plan down on a sheet of paper I pulled out of the printer at work in 2011 before he moved away. I get a grateful text every few months when he’s set a new PR or outgrown some clothes. No gimmicks, just hard work and patience.[/quote]
Pretty much this exactly.
Stronghold, so you have a preference web divying up the rest of the calories between carbs and fat? 40% or the remaining calories in carbohydrates with the rest being fats? Or do you not care too much? (Obviously this would all just be a baseline that is adjusted based on the trainees results)
I think it also beneficial for a noob to start off with a coach or experienced workout partner. Having someone show you the ropes and help you with technique/form is key IMO so that you do not start out with bad habits.[/quote]
Oh, x1000 on experienced coach. Someone who can have their squat, bench, etc fixed the first week or two is months ahead of the game and will make faster progress because they won’t be slipping into bad habits and having to fix them once they’ve been ingrained. Coaching is HUGE. I think this is a big reason why you see so many grown-ass-man strong guys coming out of Coach Rippetoe’s place in Texas, but so many dweebs with a 205 squat after 2 years of training using his programs on the internet.
I think that’s largely personal, but for baseline purposes 2/3 of the remaining calories should be carbs. I don’t like high fat diets for gaining weight, but that’s my personal experience with myself and clients. I’m sure someone else can provide anecdote for otherwise, but they don’t get a say in how I would do things