I think 200 pounds would be a good weight for my height. I’m not too knowledgeable about body fat percentage. I understand the basics and I believe I was at 17% when I had it checked in a physical education class that I took a year ago. I was told that I should shoot for 10-12%. Personally I felt this was too low but I was informed that it’s a very healthy range.
What would you suggest for my lower body? How should I incorporate lower body work with the upper body work? Also, how should I fit in the running? Should the running be done on the days between the lifting?
Make sure you find your daily calorie expenditure and eat above the maintenance level, so that you gain muscle.
As for incorporating your legs into a workout, you have to choose a specific routine. I suggest a split routine, since total body routines are made nearly specifically for overall conditioning and not hypertrophy. It should remain basic, such as:
As aforementioned, each day you should stick with compound exercises at first (i.e. bench press, squat, deadlift), and make sure you get your form down correctly. Use videos and websites (such as http://www.exrx.net) to show you how to perform each exercise. Also do direct arm work.
I suggest doing that split routine with 3-4 exercises for each body part. Start out by sticking with 4-5 sets with 8-10 reps. Also, I state again, make sure you do your compounds. They’ll make ya grow. An example of that would be:
Chest-Bench Press, Incline Bench Press, Flyes, and Dumbbell Bench Press
As for nutrition, I suggest trying out CT’s Carb Cycling Codex, and make sure you eat whole foods. Don’t be afraid of whole milk after your workout either. Stay away from fried food, most boxed food, etc. Use your head.
For running, I’d run two days out of the week at most. A better option would be to run a mile or two on Friday, then do sprints on Saturday. That way you’re building your lungs AND muscle.