I have presented some sample diets and routines for a beginning trainer. Most beginners don’t know where to start, but the goal of this article is to give you guidelines on good books, nutrition, and routines to study. Of course, this article will not contain all the information needed to start these programs, but it does provide a general resource through an informative review.

The first thing a beginner should consider is a diet. A diet to build muscle will contain more overall carbs and calories than someone who wants to lose fat without also sacrificing muscle mass.

Here is a helpful sample diet:

The 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 with 2 scoops of olive
**12:00 pm: turkey sandwich with whole wheat bread and broccoli
**2:00 PM: 8 oz grilled chicken breast, 1 bowl of brown rice with cheese, 2 tablespoons olive oil
**Exercise**
**5:00 PM: 1 scoop of whey protein with 2 scoops of olive oil, 5g of creatine monohydrate
**7:30 pm: salmon, salad with vegetables
**22:00: 4 eggs, glass of milk, sausage, 1 slice of cheese

The routine is often the second most misunderstood part of training. Stick to your compounds and every workout focus on developing them! It is easy. If you train for a “pump” or a “burn” you won’t get anywhere. Please don’t think this way; you will never improve.

The same routine for a beginner:
Training A:
**Squats: 3×5
**Glute Ham Raise: 3 x 5
**Bench press: 3 x 5
**Barbell Row: 3 x 5
**Parallel Dips: 2×10

Training B:
**Squats: 3×3
**PROJECTION: 3×5
**Dominated: 1 xf (up to 15 repetitions) (on the width of the shoulders)
**Stiff-legged deadlift: 2 x 10 (or for athletes; power loaded)
** Hanging Weighted Leg Raises: 3 x 10

Supplemental Beginner Plan:
**Creatine monohydrate (powder) or cell technology
**Whey protein (any brand that has a good protein ratio)
**Multi-Vitamins (preferably animal pak or ISS paks)

Recommended books:
**Initial force
**Westside Method Book
**The Ketogenic Diet (when cutting is appropriate)

Once you have reached the intermediate level:
**HST (Hypertrophy Specific Training)
**DC (dog shit training)
**The Texas Method
**Westside/The conjugate method
**5×5 by Bill Starr
**Max-OT

Those are my recommendations; following those guidelines should have you doing a 3-plate bench press, 4-plate squat, and 5-plate deadlift in no time. Stick with the first program until it stops, then preferably switch to the Texas Method or the Bill Starr program. Do your own research on how those routines work. Once you get to the point where a good solid foundation has been built, DC and HST are the best programs you could consider.

Your goal should be to become as strong as possible. Aim to gain around 20-40 pounds depending on your frame, goals, and current state and aim for your bench press to reach your bodyweight and a half. Try to make your squat up to twice your body weight. And aim for your deadlift to be up to twice your body weight and a half. If you weigh 200 pounds, make your squat goal 400 pounds and your deadlift goal 500 pounds. Once you reach this state you will be much bigger and stronger.