I'm looking for a beginners/intermediate weight training program. I have access to weights and a bench press and squat rack, I'm 6'1 and 180 and I'm looking to burn all the fat ive built up and replace it with muscle. I also understand that I need to start eating right, are there any good forums with nutritional/weight training tips that you guys would suggest I'm not looking to break the bank on meals but I'm willing to do some prep work. Thanks in advance

Google everything you just posted and you'll find heaps of information.

5x5, 531, Beginners Strength, etc.


But "burning all the fat you've built up and replace it with muscle" won't happen in 3 months sorry.

i figure it wont all go away in 3 months, I just want to look slightly better, I'm not fat by any means

You won't get a lot of fat loss and muscle gain in 3 months like xrmd said. Firstly choose whether to bulk or cut, you won't have time for both.

Then choose a workout accordingly. As strength isn't your goal I'd say go for a hypertrophy routine as opposed to 5x5 or 5/3/1. For a beginner, full body workouts 3x a week is a good place to start. If you've got extra time and energy then you could throw in some accessory work like calves, forearms or whatever.

For noticeable results in that time frame your diet will have to be on point. Work out your estimated caloric maintenance level online in a TDEE calculator, add or subtract calories based on whether you want to bulk or cut. Then shoot for at least about 140g of protein per day, some people would go a lot higher like 180g+ at your weight, it's upto you.

what everybody else said.. and eat clen, tren hard, get big.

starter strength routine.

3 months is a start, it's a marathon, not a Sprint.
Don't expect too much

You lil muffins mean starting strength?

Terrible program for OPs goals

Why strength? He's looking to get muscle, not power.

3 months time period? Go take some juice and claim full natty brah

If you've never lifted before you're probably not gonna want to lose all the fat right now. You'll fat your shirt off and have fat bags all over random places. Go lift. Focus on squat deadlift bench. Get those high so you can do 5x5 with heavy shit. You'll need to end up doing accessory work to improve those (typical body builder stuff)

I started my fitness journey last December and was at 175... took me crazy cardio and diet until I got to 135 by May.

Considering you spend time on a site and its wayyy too late to get a strong physical chabge... I'd say just go and eat very very very clean and try to lift heavy ass weight.

Keeps it up for 6 months and you'll have lost most of your fat and after 2years you'll have some decent muscular size.


Or take a bunch of steroids I mean we're only living to enjoy life and if a great body is what you want then I don't see why it's so wrong. Side effects aren't really anything because you're not training for Mr olympia and you'll probably just use it for a small kick start.