New and need a good programme

[Connor 40]

Need as much help as i can, im new to the site and new to training, i want to build my upper body,six months ago i was told by my doctor i needed to lose weight i was 16st 4 pounds (sorry dont do kilos) and my blood pressure was high, my cholsterol was high etc, so i joined the local gym and changed my diet dont eat carbs and proteins together stopped eating junk food etc, im now down to 14 st 2 llbs but this is mainly down to the change in diet and the amount of running i do, i probably run about 50 k a week over 7 days. My problem is now i want to build my upper body and arms, can you guys give me a good programme to follow or any good tips.

[Dr X]

Originally Posted by Connor 40

Need as much help as i can, im new to the site and new to training, i want to build my upper body,six months ago i was told by my doctor i needed to lose weight i was 16st 4 pounds (sorry dont do kilos) and my blood pressure was high, my cholsterol was high etc, so i joined the local gym and changed my diet dont eat carbs and proteins together stopped eating junk food etc, im now down to 14 st 2 llbs but this is mainly down to the change in diet and the amount of running i do, i probably run about 50 k a week over 7 days. My problem is now i want to build my upper body and arms, can you guys give me a good programme to follow or any good tips.

Welcome to the forum. There is actually some great reading in the training forum to help you get a routine together. Take a look and put something together and we will critique. Don’t neglect the legs if you want your upper body to grow. And it’s carbs and fat you don’t want to mix. Carbs and protein or protein and fat are ok.