rdmartin677 Member

You cant lift heavy for 8-12 reps.... that is light weight. Heavy weight is around 3-6 reps.

Deadlifts done properly are amazing at making your back strong. Do lots of research on the form.

Protien powder with both whey and casin in it is best. If that is too expensive, whey isolate is also super popular. There is no such thing as protein timing. Just hit the macro. You want to spread it out. Take 1 scoop at a time.

Go to bodybuilding.com and follow a work out from there. Dont go too all out for the first few weeks. Do a 5 minute cardio warm up so you dont get hurt and stretch after you are done working out for the day.

I think you'd be better off just letting those calories go. Calories burned doing cardio is not in the slightest accurate. Your better off eating a little under than trying to pretend every number in its self is accurate. Calories can vary on different foods. Treat all of this like a generality.