I've laid out a few sample diets and routines for a beginner trainer. Most beginners do not know where to start, but the point of this write-up is to give them guidelines on good books, nutrition, and routines to look into. Of course, this article will not contain all the information necessary to start these programs, but does provide general resource through informative critique.
The first thing a beginner needs to look into is a diet. A diet for building muscle will contain more carbs, and calories in general than someone wanting to lose fat without the sacrifice of muscle mass too.
Here is a useful sample diet:
Same diet plan for a beginner:
** 7:00 AM: 3 eggs, bowl of oatmeal, glass of milk, vitamins, sausage
** 9: 30 AM: 1 scoop of whey protein in milk with 2tbsp of olive
** 12: 00PM: turkey sandwich on whole wheat, broccoli
** 2: 00 PM: 8oz of grilled chicken breast, 1 bowl of brown rice with cheese, 2tbsp of olive oil
** Workout **
** 5:00 PM: 1 scoop of whey protein in milk with 2tbsp of olive oil, 5g of creatine monohydrate
** 7:30 PM: salmon, small salad with veggies
** 10: 00 PM: 4 eggs, glass of milk, sausage, 1 slice of cheese
Routine is usually the 2nd most misunderstood part of training. Stick to your compounds and each workout focus on developing them! It's simple. If you train for a "pump" or a "burn" you will get absolutely nowhere. Please do not think this way; you will never improve.
Same routine for a beginner:
** Squat: 3 x 5
** Glute Ham Raise: 3 x 5
** Bench Press: 3 x 5
** Barbell Row: 3 x 5
** Parallel Dips: 2 x 10
** Squat: 3 x 3
** OHP: 3 x 5
** Chinups: 1 xf (until you reach 15 reps) (about shoulder width)
** Stiff-leg deadlift: 2 x 10 (or for athletes; power cleans)
** Hanging Weighted Leg Raises: 3 x 10
Supplement Plan For A Beginner:
** Creatine Monohydrate (powder) or cell-tech
** Whey Protein (Any Brand that has a good ratio of protein)
** Multi-Vitamin (preferably animal pak or ISS paks)
** Starting Strength
** Westside's Book of Methods
** The Ketogenic Diet (when cutting is appropriate)
Once the intermediate level is reached:
** HST (Hypertrophy Specific Training)
** DC (Dogccrap training)
** The Texas Method
** Westside / The Conjugate Method
** Bill Starr's 5×5
That's my recommendations; following those guidelines should get you benching 3 plates, squatting 4 plates, and deadlifting 5 plates in no time. Stick with the first program until you stall, then switch to prefer the Texas Method or Bill Starr's program. Do your own research on how those routine (s) work. Once you get to the point where a good strong base has been built, DC and HST are the best programs you could possibly consider.
Your goal should be to get as strong as possible. Try to gain about 20-40 lbs depending upon frame, goals and current state and aim to get your bench press up to your bodyweight and a half. Aim to get your squat up to twice your bodyweight. And aim to get your deadlift up to twice your body weight and a half. If you're 200 lbs, make your squat goal 400 lbs and make your deadlift goal 500 lbs. Once you get to this state you will be much bigger and stronger.