"n0ob" needs help

[eVoluti0n]

While I'm technically not a n00b when it comes to understanding weight training, diet and exercise, I always feel I have questions that need answers.

I do have several questions that need thorough answers, and I'm hoping I can find that here, so bear with me as this may be a little long.

I plan to start hitting weights again this week since I have all the free time in the world due to me getting laid off from my job four months ago. The only real problem I have is being able to buy as much food as I would like since I'm on limited income. Furthermore, my goal is to shed a few more pounds of fat and build some lean muscle in the process, but not necessarily go on a bulk phase at this time.

Here are the main questions I have:

1) If I have at least 3-4 meals of food, can the other 1-2 be in the form of protein shakes, and, if so, will I still be able to build quality muscle? (I ask because I know food is always better than shakes)

2) My day doesn't start until 1-2 pm, and I plan to weight train at night/early morning, around 1-2 am for 45-60 min, and then hit the sack an hour or so later. Can my protein shake have a scoop of whey and casein with decent carbs, and will that be OK until morning? Or, should I have another meal an hour or so later, then go to bed?

3) I can't have a lot of carbs or else I get tired and I gain weight fairly quickly. Can I substitute lower carbs for more protein? If so, what would the ratio be? 60/20/20?

4) Seeing as how I'm starting out again as a "beginner" after not having lifted weights for about three years, should I train lightly at first for a few months to get back into the swing of things, or just train hard like I used to?

5) Should I do one or two body parts a day (back/bi's, shoulders/tri's, etc)

6) Lastly, what do you suggest for someone on low income who can't afford much food? (Most of my money goes to bills)

Sorry if I made this too long, but just wanted to make sure I was as detailed as possible. Thanks so much for any info.

 

[Phineas]

http://www.ironmagazineforums.com/training/60738-training-101-a.html

http://www.ironmagazineforums.com/training/60741-designing-training-routines-cowpimp.html

http://www.ironmagazineforums.com/diet-nutrition/21113-guide-cutting-bulking-maintenance.html

These links will be helpful.

As for eating on a budget, one tip I can give is think dense. Don't waste money of nutrient-devoid foods like celery.

Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

Here, this site will tell you everything that's in the foods you eat.

 

[Built]

I'd also suggest reading the link in my sig on getting started.

 

[eVoluti0n]

there's so much reading I think I'm more confused now than I was lol.

 

[Built]

Start with the one in my sig - it's an easy read.

 

[eVoluti0n]

Yes, I've read it actually prior to writing my post, but the links provided by Phineas have got me seeing stars. I've read all links provided, but I just feel overwhelmed by everything as I feel a bit thrown off.

I'm just a "beginner," and all I've known is having a routine and changing it up every so often so that your body doesn't adapt. While I do know some terms mentioned in the links provided, I think what's gotten me confused is seeing all the new ones with all the definitions.

Maybe I should cook my meals and plan to start next week, as all this reading is something I need to absorb and really understand more than I did before. Then, I could post what I have for critique.

 

[Built]

1) If I have at least 3-4 meals of food, can the other 1-2 be in the form of protein shakes, and, if so, will I still be able to build quality muscle? (I ask because I know food is always better than shakes)
Yes.

2) My day doesn't start until 1-2 pm, and I plan to weight train at night/early morning, around 1-2 am for 45-60 min, and then hit the sack an hour or so later. Can my protein shake have a scoop of whey and casein with decent carbs, and will that be OK until morning? Or, should I have another meal an hour or so later, then go to bed?
Whatever's comfortable. It's all about the total calories for the day.

3) I can't have a lot of carbs or else I get tired and I gain weight fairly quickly. Can I substitute lower carbs for more protein? If so, what would the ratio be? 60/20/20?
There is no ideal ratio. You can just use the carbs for post workout and then go to bed if you like. Or skip them entirely. I have grown just fine with very little carb in my diet. Some of us do. Some don't.

4) Seeing as how I'm starting out again as a "beginner" after not having lifted weights for about three years, should I train lightly at first for a few months to get back into the swing of things, or just train hard like I used to?
How about "light" at first, then get heavier as you get stronger?

5) Should I do one or two body parts a day (back/bi's, shoulders/tri's, etc)
Start with the full-body workout in the link in my sig for a couple of weeks, then use something more specialized - one I like is the one I wrote: baby got back Got Built? » Baby Got Back

6) Lastly, what do you suggest for someone on low income who can't afford much food? (Most of my money goes to bills)

Ground beef isn't expensive, neither are rice, oatmeal, potatoes, whole eggs, natural peanut butter, olive oil, broccoli, milk or canned tuna.