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I just began working out again. I need to lose 20 lbs and then gain muscle. I run/jog 2 miles a day, I then work biceps 40lbs dumbbells 10 times then move down the line 5 lbs until I cant lift anymore. I then do leg presses 250lbs 10 lifts 3 times. Then I do neck and back 90lb dead weight 10 lifts 3 times. I then do calve raises 280lbs 10 lifts 3 times. Then do incline bench press 90lbs 10lifts 3 times. Then bike 10 mins. Then I work the back of my arms 110lbs 10 lifts 3 times. Then my forearms 25lbs 10 curls.

Im not sure if that will work or not Im at a loss I havent lifted in a long long time. I want to try a 100% whey shake daily but I dont want to stack on the fat my stomach has to go down and my arms have to build up.

Another thing is my skinny as a tooth pick girlfriend wants to get bigger and she cant gain weight, should she start drinking a mass gainer? If you have any input at all let me know thanks. I appreciate it all.

Do those full body workouts and continue to EAT HEALTHY, EAT HEALTHY. For weight loss, HITT cardio works well in my opinion

OK Ill keep doing the workouts any break for DOMS? My calves feel like their going to explode. Thats why I figured protein shakes would help recovery

I have been quite successful with the following split:
Chest, back
Bicep, Tricep
Shoulders, legs

Abs with chest
Calves with legs

12,10,8,8 rep scheme. High protein and complex carb diet.

__________________
Current Stack
Amino 2222, BCAA, Creatine Monohydrate, Whey Protein, L-Glutimine, Animal Pak
International Fitness Association - Personal Trainer
International Fitness Association - Sports Nutritionist

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I tend to max out my weight and then lift a few and then lighten the load I dont want to have real fine definition I want to be bulky and be able to lift a lot.

You will get over the worst part of DOMS with consistency. The worst week is the first.

Yeah I remember that week lol it sucked. now Its OK once in a while I get up and can hardly stand but once I get going its OK. My calves just killed me this weekend tomorrow I will be OK to go back to the gym.