What should be my first goals and supplements when starting a bodybuilding program?
I'm 20 years old. I am 85 kg (about 187 pounds), and my height is 179 centimeters. I don't really have any muscle. I have belly fat. I was a swimmer 4 years ago, but I haven't done any sports for 4 years. It's time to change :)
I'll go to a gym. There is a guy who will help me as a coach. He's actually not a professional coach but is just manager of the gym. Because of this, I don't trust him.
I just checked a few websites, and I found two workout goals on bodybuilding.com: lose fat and gain muscle . I'm not sure. Which one should be my goal? I'm fatty but I don't want to lose too much weight. I want to stay the same weight (maybe lose 10-20 pounds) and gain muscle. I went to gym for a few months 1-2 years ago, so I know some basic terminology. But I don't know anything about creating a training plan. I found this plan on internet, but I don't know if it is suitable for me? I don't know where should I start.
I don't have any diet program. What diet should I follow? Should I start using supplements? I am also lactose intolerant.
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If you're a complete beginner, you can both lose fat and gain muscle at the same time. A strength training program would be best suited to this (you can always focus more on muscle hypertrophy when you're already strong).
Stronglifts 5x5 is a good beginner's strength training program that's also free. You don't have to do exactly that, there are multiple variations of it, but the important thing is to lift weights that are heavy enough that you can only do 5 or 6 of them. SL will start you out way below that, but you'll quickly reach the point which you really are maxing out at 5 reps.
For diet, focus on eating healthy. That you know you're lactose intolerant is a good start, but you're probably intolerant to some other foods without knowing it. Keep a food journal and also write down how you feel and at what time. That will help you figure out which foods are causing you trouble. Eliminate them from your diet. Similarly, keep foods in that seem to make you feel really good.
As with lifting in which you focus on strength first, with diet you should focus on eating real foods first, and only then think about supplements.
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