One of us will get back to you with recommendations but yes, you do have enough to get started.

Do you have restrictions on your diet (we...except the obvious one of meat). Are you lacto-ovo?

Thanks Sara - no restrictions, am going to swap out to almond milk as think been using too much cows milk but am open to anything

What concerns do you have regarding cow's milk? The reason I ask is that cow's milk has a good amount of good quality protein(complete amino acid profile and very bioavailable) and almond milk basically has none, and you mentioned your challenge of getting enough protein.

Also, this may help re protein - it is a list of protein sources, by g per calories, and split between meat-eaters, vegetarian friendly and vegan friendly. Note that the vegan sources are usually not complete proteins (except nutritional yeast and hemp seeds) but can be 'completed' by other foods - so a varied diet of veggies, legumes and grains is important if dairy and eggs are not used much/at all.

http://www.myfitnesspal.com/topics/show/926789-protein-sources

Cows milk can be irritant for Crohn's disease so although I have no real no gos and my chrons is well managed I kinda feel a bit off and maybe this is what's causing it. I will eat eggs, cheese etc so will take a look over that list thanks.

Got it..I had forgotten about that. That is challenging as I think veggies and grains can be irritants but mainly due to the fiber. You may want to look at protein powder supplementation (I think whey is actually ok as lactose intolerant peeps are usually ok with it, but there are decent plant-based ones available)

We will get back to you re the recommendations shortly.

1) What are your goals specifically?
2) What pound DB's do you have?

A modified version of AllPro should work well for you.

The basic program is here:

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.



You can treat the calf raises as optional. Also, you can adapt these to dumbbells, which may be better for you as you do not have a squat rack/power cage.


You could do something like:

Squats - I would swap for dumbbell and/or Bulgarian Split Squats https://www.t-nation.com/free_online_article/most_recent/bulgarian_split_squats&cr=

Bench Presses - do DBs unless you have a spotter/rack

Bent-Over Rows - you should be able to do barbell rows here

Overhead Barbell Presses - I would suggest seated DBs here as you may have problems getting the BB into position. However, as you do not have fractionals (i.e., you can only go up in 5lb increments), you may have to 'play around' with the reps and do more than the recommended before dropping down to less than recommended when you up the weight - so you may end up having to go from say 5 reps through 15 reps.

Stiff-Legged Deadlifts - you should be able to do these with the BB

Barbell Curls - as above

Calf Raises - you can do these by holding DBs