new to bodybuilding

[moneyman]

Hey guys i just joined the gym yesterday, I ran a few test to see where i am as far as my max and such per body part. Ive never lift wieghts before so if any one can help me out with some type of training program would be nice. I have one hour per day that i can use for bodybuilding. The thing is im not sure of the wieght i should be using during my workout for each body part or the sets, reps, rest and cardio. Here is a list from my test.
My wieght is 217lbs and body fat 15%

bench press max 305lbs
arms curls max 50lbs
squat max 395lbs (smith machine)
tricieps max 45lbs (on each side) skull crusher
back max 185 ( rows)

If any one can please help me out with my goal of becoming a bodybuilder I would love it.

[monsoon]

there is some great training info pinned at the top of this page, read it all.
and lose that smith machine, it's the devil.

[Bob Smith]

Read the Tribute to John Smith thread at least 2 or 3 times. There is a wealth of information right there. After that you should have a little bit better idea as to how to set things up. Once you come up with a basic plan, post it up and we'll help tweak it a little.

[nickw]

Is the smith machine really that bad for squats? I have just recently started doing squats because I had a minor lower back injury that I didnt want to aggrivate. How important is it to do "real"squats, not using the smith? I have been using the smith for squats.

[moneyman]

Originally Posted by Bob Smith

Read the Tribute to John Smith thread at least 2 or 3 times. There is a wealth of information right there. After that you should have a little bit better idea as to how to set things up. Once you come up with a basic plan, post it up and we'll help tweak it a little.

Wow that was alot of info to take in but it was much needed. Ive come up with a basic plan and i think it should be eoungh but what do i know im just starting. So here you go

chest 205lbs 10reps 9sets (incline, flat and decline)
arms 30lbs 10reps 9sets (incline curls,seated one arms curls and bar curls)
tri 35lbs 10reps 9sets (skull crushers,pulldowns and one arm kick outs)
shoulders 50lbs 10reps 6sets
back 145lbs 10reps 9sets (rows, lat extension and dead lifts)
legs 325lbs 10reps 9sets (squats, leg presses and leg extenions)
calfs seated calfs, standing calfs and one leg calfs with bodywieght
Mon chest,tri and shoulders
Tes back, bis
Wen legs and calfs
Thu repeat
Fir repeat
Sat repeat
Sun rest

Hows that ?? And with my body wieght 217lbs and b/f 15% how many cal. should i be looking to take in? TY for your replys

[moneyman]

Originally Posted by monsoon

there is some great training info pinned at the top of this page, read it all.
and lose that smith machine, it's the devil.

My job owns a gym so the smith machine is all i have. Why is it a bad thing to use??

[Bob Smith]

First, I wouldnt advise a 6x/wk program. Its total overkill especially for a relative newbie. Stick with 3-4 days.

Second, pick 1-2 movements for large bodyparts (legs, chest, back) and 1 for small (bis, tris, delts, calves).

[nickw]

I would say because the smith machine holds the bar for you, so you are not forced to use more muscles to stablize the bar to do the rep.

[moneyman]

Originally Posted by Bob Smith

First, I wouldnt advise a 6x/wk program. Its total overkill especially for a relative newbie. Stick with 3-4 days.

Second, pick 1-2 movements for large bodyparts (legs, chest, back) and 1 for small (bis, tris, delts, calves).

Ok great now what about all this food i will need to eat?? I keep reading eat, eat and eat then once in done eat more?? How many cal. should i be eating per day

[nickw]

I'm no expert, but I would say 3500-4000 easy. These guys will correct me if I'm wrong.