I'm gonna begin lifting for the first time ever, so I'm starting my own personal thread here to track my progress and hopefully receive feedback from you guys on things that I might be doing wrong or for any questions I may have. My goals are to be able to bench press 300 lbs. and deadlift 400 within 6 months to a year (hopefully, lol).
My reasons for doing all of this is that I'm tired of being so damn weak and feeling like crap/tired all day long; I'm not in this to become more aesthetically appealing (though I'm sure that will occur anyways as I plan to eat clean), I just want to be healthy and feel good. I do have some questions before I get started out regarding diet and other topics, so first I need to help you in helping me by giving you some relevant information about myself.
To begin, I'm a 5'10 tall 20 year old male and I weigh approximately 177 lbs. (this has been my weight more or less for years by now). I guess my general body composition would fall under mesomorph, and I've obviously had 0 years training (I once had a stint doing P90X for about 4 months, but I don't consider that to be anything).
I recently tried 1RM testing with the stuff I had available to me in my house and managed to eek out 136 lbs. for my bench press, 166 for dead lifting (might have been able to add 20-40 lbs. more, but there was no room left on the barbell), and 120 for my squat (in this case I might have been able to add 20-40 more lbs., but I didn't have a proper setup and thus didn't feel safe doing any more).
As for my caloric needs, I averaged my caloric intake over a 2 week period over a month ago and got 2726 calories for my daily intake, but then I calculated my daily calorie needs using the BMR formula and it came to 2299 cals. per day (I'm guessing my daily needs probably fall somewhere in between those 2 numbers). Going further, my activity levels are pretty atrocious; I haven't really been active since I was 13, having played WoW and various other games whether by myself or with friends during most of my free time and always eating junk food.
The only breaks from this inactivity were either when I was attending school or during the few periods where I had a job; more or less I've been an unhealthy slob for several years now. It's pretty bad now that I'm actually reading this to myself, but there it is. Currently I do some chores/occasional heavy lifting of objects, and am in search of a job since I'm unemployed (hoping to have one within the next week or two). That's about it, so I guess the last thing to do is post some pictures: (My options for editing my post are completely barren, so I went ahead and posted the pictures in my profile)
Now with that out of the way, it's time to get unto my questions:
What should my macronutrient ratios be? According to one site 40% should be from carbs, 30% from protein, and 30% from fat - I know I also read somewhere that you need 0.70 to 1 gram of protein per pound. I'm just wondering if this is sound advice or not.
I was considering picking up some equipment from craigslist when I get some income so I don't need to use a gym and can save some money, but I'm not sure if I'd actually save money picking up my own equipment or just paying for a gym membership. I have a workout I made after taking into consideration the equipment I have to work with currently, but if you guys believe it would be better just to use a gym, could you recommend a premade, well balanced workout that coincides with my goals?
I remember seeing an article on here a while back that showed the different types of bodybuilding goals and the intensity zones for each different goal. Could anyone link me to that? Also, are you supposed to 1RM test on a regular basis to see how much weight you should be lifting?
My next question is about warming up/cooling down. I've seen arguments for and against this, but my intuition seems to tell me it's a good idea. I haven't really seen it brought up on the forums here a lot, though, so if it's a good idea what's a good way to do it?
Cheap foods. Despite the fact I don't have a job currently, I know that food prices are rising. I'd like some good staples for my protein/carbs/fat that are good bang for the buck.
Last but not least, safety. I'm not really too keen on the risks posed by weight lifting other than obvious things like dropping weights on yourself or hurting your back with improper lifting techniques. I've been inactive for so long, I'm not sure if this is actually a good idea for me. I realize I have a slight case of carpal tunnel from constant computer use, and I'm not sure if weight lifting would be bad on my joints (I might visit the doctor even though I'm convinced they are 99% bullshit and prescribe pills for far too many things). Thoughts?
(Also, I'd like to thank whichever mod edited my wall of text. I was gonna go back and do that when I woke up this morning, but thanks anywho. If you could possibly help me get pictures up, we'd be in business.)