I have not lifted weights in almost 6 years and I was never a fan of it when I did.(football in high school)
Now that I am older and fatter I have had a real drive to lose weight and gain muscle. I am 24 years old 5’10" and I weigh 240 lbs. I have slipped far… I recently purchased a bench press and heavy bag. I have two children so I can not daily the gym.
I work second shift so my eating times and habits vary on the weekends from my day to day eating at work. I also have random dumbbells.
Diet:(if you could call it that)
meal:salad with light dressing
snack:carrots or apple
meal:weeight watchers microwave meal or rice and turkey
I just quit 2 weeks ago drinking caffeine and pop. So I usually will only drink water or gatorade while I lift. Occasional beers on the weekend.
I lift every other day. and hit the heavy bag and jump rope when I am not on a lifting day.
my so called work out consist of:
pushups 2x fail
situps 4x fail
bench 165lbs 4x10(no spot, so afraid to really stack more weight)
curl with bar 75lbs 4x10
lat pull downs 75lbs 4x10
hang clean 95lbs 4x10
reverse grip bench 95lbs 4x10
leg extensions 180lbs 4x10
and then random dumb bell lifts. butterfly, and others(I am unsure of the names)
I am looking for some guidance on what to eat,when to eat, and some other lifts I can do with out endangering myself. I work from 3 in the after noon until 2 in the morning 4 days a week. So My times to workout and eat are a little different from the norm.
Thanks in advance to anyone who can help point me in the right direction.