Hello everyone. Im looking for others veiws on how to work the major muscle groups (legs, shoulders, back) twice a week with being able to hit some of the smaller muscle groups in also. I can always get a second day of chest in at home with doing push ups. I have just started lifting weights again because I now have every day access to a gym. I currently try to get muscles worked twice a week by doign a couple sets of an excersize or to on a rest day for example doing some lat pull downs and a couple of rows on a chest and arms day. does anyone have good suggestions. should i go to 5 days a week of lifting.

Also, this may not be the place for this question but i am trying to kill 2 birds with one stone. I am currently 5'7 285. I have lfted on and off for a while so I am not a fat blob, but I am not in tip top shape. A good in shape weight for me is 270 but I am trying to get down to 260 or 250, depending on how i feel when i get there. with all this being said, from reading I see that they say it is good to get 1 to 2 grams of protein per pound. Is this healthy? I will be consuming 3 to 400 of protein per day. i find myself with eating 3 meals and 2 protein shakes takign in around 200. is getting 200 grams of protein a day enough? My goals are to drop 25-30 pounds. bench pressing 225 40 to 50 times and gettign my legs and things of that nature back up to par due to recovery from reactive arthritis.

I know this is a lot, and i have an idea on what and what not to do, but pthers views always help. Sorry the the super long question, and if i left anything out for anyone how wanst to reply feel free to let me know thanks